Tag Archives: Cross-Training

An Ode to the Local Shop

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Oh, Mom & Pop Shop!

Thank you for being you.

You support our adventures. You don’t laugh when we walk into your store and tell you our dreams. You hi-five us and lend us advice.

Thank you for being you.

You empathize with us. We share stories of victorious climbs, and commiserate when a goal goes unreached. You encourage us to keep moving.

Thank you for being you.

You educate us. When we don’t know what gear to bring, or want advice on your favorite products, you provide the guidance we need to begin our journey outside of the store’s walls.

Thank you for being you.

You bring us together. Be it the local community or connecting us to outdoor enthusiasts across the globe. You work long hours putting on events, giving us advice, teaching new skills, keeping us safe on our journeys, and bringing together new friends.

Thank you for being you.

Signed,

The Atlas Snow-Shoe Company

We encourage everyone to shop local this holiday season. Your local Atlas dealers can be found on our homepage. These dealers are leaders in your outdoor community and we are proud to direct you to them for your purchase needs, customer service, advice, or just to have a community of like-minded enthusiasts. Happy shopping everyone!

 

 

Long Distance Runners Can’t Jump

Photo Credit Jill Bethany

By Adam W. Chase, Atlas Team Captain

Adolescence is an intimidating enough period of life as it is, especially for runners, who tend not to “blossom” until much later in life . . . like our 40s or 50s. Add to that the awkwardness of growth spurts, cracking voices, acne, hair or glandular sprouting, and the angst of Holden Caulfield or Napoleon Dynamite the fact that we had to take the Presidential Fitness Award tests in junior high or middle school gym class and you have a veritable crescendo of humiliation.

I can’t say that I had really begun puberty by the eighth grade, or the eleventh grade for that matter, but I did suffer the embarrassment of having that delinquency made all the more apparent by forced showers every first Monday of the month, following the mandatory “20-minute run” in gym class. One first Monday we didn’t have the usual run. Instead we got to go through a battery of tests for the Presidential Fitness Award. Our gym teacher, who was the quintessential gym teacher who was only there to coach football and wore the obligatory polyester shorts, knee socks, polo shirt, whistle, and baseball cap, announced that we would be doing eight different tests and that would be scored against National standards. Before you read the next paragraph, quiz yourself to see how many of the tests you can dredge up from those awkward days.

The tests were: the mile run, 100-meter dash, shuttle run, curl-ups (sit-ups), push-ups, pull-ups, sit and stretch, and vertical leap. Girls did the “bent arm hang” in lieu of pull-ups. How would you fare if you were to perform those tests today? They will likely throw you right back to junior high or middle school days and make you feel humble. Hitting the 90th percentile or above in each of the seven graded tests – for some reason, the sit and stretch isn’t counted in the final tally – is a worthy goal because to do so locks in the Presidential Fitness Award.

As a runner, meeting the standard is relatively easy in the mile. The pull-ups, curl-ups, and push-ups may be more of a challenge. For push-ups the rule requires that you touch your chest to a three-inch pad for it to count and the women are allowed to do them with their knees on the floor. The shuttle run is harder than you’d think. The trick is to wet the soles of your feet for greater traction on dusty gym floors. Long-distance runners may be challenged by the 100-meter dash.

But, for endurance folks like me, the sockdolager of the Fitness Challenge is the vertical leap. Is this a test for basketball players? Hell, I skip rope and do squats on a regular basis. As a snowshoer I have to regularly leap over logs, small dogs, and other obstacles that block the path. And I’m not a heavy guy either. What’s the story?

I was bemoaning this fact to Nikki Kimball, who was on the podium back at the first snowshoe National Championships and was a member of Team Atlas, and is a physical therapist, and she told me that the book she was reading had the perfect explanation. Bernard Heinrich’s Why We Run, does indeed put it quite nicely: “One cost of aerobic running fitness is loss of explosive muscular strength.  When untrained, I normally bound up three stairs at a time, but I know I’m becoming trained for long-distance running when I can do only two at a time.”

Well, I suppose that after more than 30 years of training my body to run long distances, there just isn’t much spring in my skinny little legs. At least my voice doesn’t crack, I don’t have zits, and unlike some of the big guys out there for the Fitness Challenge, a mile run is merely a warm-up.

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)