Tag Archives: Cross-Training

Join the Atlas Ambassador Team

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Are you interested in joining a community of winter enthusiasts? We are looking for Atlas Ambassadors for the 2017/2018 season. The Atlas Athlete Team boasts a variety of snowshoers: runners, hikers, backcountry adventurers, families, as well as all ages and from all regions of the globe.

We look at the people more than we look at your experience. So if you’re a die-hard snowshoe enthusiast, or if you’re just finding your snow legs, we want to hear from you.

We ask our ambassadors to contribute to blog posts, share on social media, and be leaders in the winter outdoor community. In exchange you get some sweet gear! Check out our website to learn more about our current Atlas Athlete Team.

Are you in? Click the link below to apply. Applications are due September 1st, 2017. Those accepted to Team Atlas will be notified by email.

Find the Team Application Here

Training For Your Next Great Hike

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Photo credit: Ian Coble

Do you have an adventurous challenge coming up? Perhaps you’re a year-round athlete or outdoorsman (or woman), but some people like to take a few months off to enjoy other activities, spend time with family, maybe you’re busy with work or school. If that’s the case, now is the time to start preparing your body to take on its next hike. If you’re looking to reach a higher peak (literally or metaphorically), Backpacker has some tips to get you in shape and keep you healthy.

THE EXPERT
Jordan Smothermon,
head coach at StrongSwiftDurable in Jackson, WY
“We understand that mountain athletes put their bodies on the line,” he says, explaining his coaching philosophy. And you’ll never hear him ask what you bench. “The way to test our fitness is: If the weather changes, can we get down or out quickly and safely?” That’s the true measure of mountain fitness.

If You Do Nothing Else to Get in Shape for Hiking, Do These

1. Crunches.
2. Squats.
3. Lunges.
4. Push-Ups.
5. Step-Ups. 
Weight a pack (20 lbs. to start) and step onto a park bench 16 to 18 inches high. Add 5 pounds a week until you’re at 40 lbs. Add to your workout three times a week until you can do 700 steps in less than 30 minutes.

Three Best Exercises to Get in Shape for Hiking

1. Lunges
Hold equal weights in both hands (pro tip: buckets of nails look tough). From a standing position, step forward until both legs are bent at 90 degrees. Push up, bringing rear foot forward. Repeat with the other leg.

2. Poor Man’s Leg Curl
Lay flat on the floor and scoot your hips toward an elevated bench. Place your left foot on the bench. Lift your right leg up as high as you can bear. Press lefty down into the bench, clench your glutes and hammies, and raise your hips off the ground. Do 10, then repeat for other leg.

3. Band Walks
Tie a resistance band around your legs, mid-shin, so there’s tension while you stand with legs at hip-width. Stand straight, tuck abs, put hands on hips, and walk forward while maintaining the band’s tension between your shins.

The One Thing You’re Doing Wrong

MAKING SO MUCH DARN NOISE!
Athletes sometimes express emotion by yelling or grunting. That can be detrimental to their performance, because if They’re grunting, they’re thinking, This is hard, how am I going to make it? They’re already losing the mental game. Better bet: Focus all your output into the exercise, and none toward the noise.

5 Helpful Things to Say to Someone Trying to Get in Shape for Hiking

1. It’s hard. It’s supposed to be. Smothermon: Pacing is key here.
2. Suffer in silence. Stoicism is much more badass (see above).
3. One rep at a time.
4. Keep going. More of that.
5. THE MOUNTAIN DOESN’T CARE.

Plus one thing not to say: Good job!
Smothermon: Good job means ‘good enough.’ That’s not the goal.

Basic 9 Week Early Season Training Calendar

Smothermon advises building a good, early season strength base. When the season gets on and you need more endurance, you can easily trade short-burst power for long-burn performance. Think of your muscles as a savings account for fitness. As you move from segment to segment, build on the fitness and strength gains you’ve made.

Weeks 1-3
STRENGTH ➞ 3 days per week, 1 hour/session. “Put on strength now and you’ll have muscle that you can later sacrifice to build up your endurance.” Keep rest periods to a minute or two: “No time to flex in front of the mirror.”

Weeks 4-6
ENDURANCE ➞ 1 day per week for 45 minutes at moderate intensity (e.g. jogging, hiking)

Weeks 7-9
INTENSITY ➞ Increase weekly endurance workouts to 1.5 to 2 hours, and add 1 day of high intensity exercise with high output but less weight (e.g. speed hiking).

Ready for more? Check out our complete training archive for hikers of any age here.

Athlete Anticipation

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Atlas Team Member Sarah McMahan talks about the excitement for the coming season after an ankle injury and disappointing snow last year.

The word on the street in Lake Tahoe is this year we are expecting and El Nino winter. Since I believe in the power of positive thought, I’m planning for lots of snow and finally some snowshoe races in our area.  2014 was quite disappointing — most nordic centers didn’t even open, trails were bare, and snowshoe races cancelled. We felt confined to climbing ski slopes on man made snow before the sun came up and the resorts opened.

I’m especially excited to get my winter running on after sitting out all summer with an ankle injury. I love to grab my snowshoes and head up to our local Mt. Rose meadows for a run. Choose from packed down popular routes, flat loops, peaks to climb, or bomb off trail in deep snow for a real leg burner. I don’t keep track of my time or distance – just go. (OK I do peek at my watch when I’m all done just to see.)

 Let it snow!!!

-Sarah

Winter Cross-Training

Winter Cross Training

What do you know about klister, gaiters, depth hoar, and wet butt syndrome? More often than not, northern athletes spend their winters doing a combination of snowshoeing and Nordic skiing and are all too familiar with the terms.

As one of the most rapidly growing winter activities, snowshoeing has been driven by the development of new, lighter, and smaller snowshoes that allow runners to maintain a more normal gait. Older wooden shoes — the kind you see hanging up on lodge walls — forced snowshoers to waddle to avoid stomping their shoes into each other. Now, however, with smaller asymmetric frames, runners on snowshoes are able to maintain a sub-six pace on snow.

Manufacturers like Atlas Snow-Shoe Company have designed a full line of snowshoes that range in size and weight, including smaller shoes for light hiking or running. Cognizant of the growing popularity of the sport, companies have sought to introduce snowshoe-compatible multi-sport winter footwear for exercising in the cold and wet.

A key figure in the engineering of the new breed of sleek snowshoes is Bill Perkins, a.k.a. “Snowshoe Willie,” who helped make Leadville, Colorado a snowshoe capital of the U.S. Perkins, who has been snowshoeing for more than twenty years, designed one of the earliest models of racing shoes in 1988 using aluminum tubing out of frustration with the shoes that had been available to him.

The synergy between running and snowshoeing also worked for Wayne Nicoll, an avid snowshoer in New Hampshire who touted “one training the other.” Nicoll had snowshoed for most of his life but didn’t race until he saw there were 60+ age categories in various New England races.

Beginning snowshoers who are in good running shape may want to start by hiking for their first time out. One training method is to track a one- to three-mile loop and do repeats, going faster each time. The snow will get packed down and you may feel comfortable running before long. Another technique is to work in short blasts of speed, especially on short climbs and descents. Running downhill in fresh powder is a real treat.

-Adam Chase (Atlas Team Captain)