Tag Archives: Cross-Training

Turning Bad Weather Into a Strategy: Lessons From the Boston Marathon

If you follow any news source, athletic or outdoor social media account, or live on the east coast, you’ve probably heard by now that Desi Linden took a historic win at the Boston Marathon on Monday. In what is considered standard weather for the Pacific Northwest, Desi played off the less-than-ideal racing conditions for Boston. For snowshoe racers who already know resilience, races like this can test an athlete’s toughness, patience, and strategy.

Below, the wise owls at Runner’s World have put together how you can conquer your race in challenging conditions. Study up now while those spring showers are in full striking mode!

Desi Linden’s typical marathon M.O. is based in patience, resilience, maturity, and good decision-making. Those traits were never more in evidence—and never more important—than during her historic Boston win today. Here are five keys to how she prevailed in miserable weather.

Lurk

Don’t get on camera until it matters. For 10 miles Linden was invisible, usually hidden behind the larger figure of Maki Ashi of Japan. When it’s a headwind, let others—the more of them the better—do the work. (Men’s winner Yuki Kawauchi did otherwise, but no rules can fit the race he ran.)

Miss the Puddles

“Every step matters,” Meb Keflezighi said after he won Boston in 2014. Splashing through an inch of water close to the curb adds hugely to the drag. Where the pack permits, cut the tangents. When the crunch came in the hills, early leader Mamitu Daska added maybe 100 meters to her route by staying outside the curves while Linden cut the gap across the shortest line every time.

In a Headwind, Don’t Go With the Early Surges

“Desi is a really smart tactician,” her coach Kevin Hanson said this week. Smart tactics sometimes means not reacting. When Daska tested the field in the early and middle miles, Linden declined to be tested. She had her own run of show for these conditions, and she stuck to it.

If You Have to Stop, Don’t Rush to Close the Gap

Shalane Flanagan took a quick porta-potty stop at 12 miles. That wasn’t fatal, at a pace well within her capability. But Flanagan dug aggressively into the wind, closing the gap within a mile. Five miles later that surge looked to make itself felt in her legs.

Yes, Relish the Weather

“These are my favorite conditions,” Kawauchi said, and Linden had no complaints. She lives in Michigan. No Kenyan or Ethiopian was happy. Wind and rain restructure the race. A basic rule is to never lead for much faster runners; only lead from them. Linden allowed no one to shelter behind her. Once she seized her moment, she was gone. No benevolence. You don’t win on a horrible day by being kind to the others.

Stay Healthy, Stay Active

Working at a snowsports company has its perks–fun people who love getting outside, equipment testing, time in the mountains, and getting our hands on the latest and greatest technologies. But with great fun comes great responsibility (that’s the saying, right?). In order to enjoy all of these things, we have to stay healthy!

We recently had the pleasure of hosting a foam rolling and stretching clinic from Seattle-based Kinetic Sports Rehab. They came in to show us how we can stay healthy at work (aka desk sitting) and on our way out the door to our hike, ski, snowboard activity.

Here is some advice on how to keep your body prepped for your snowshoe hike.  If you’d like to see video of these exercises, please go to their blog. Thanks Kinetic!

Transitioning from hiking to snowshoeing is a natural progression for those looking to take outdoor adventures and sightseeing through the wintery months. And while there are definite similarities between the two outdoor activities, there are also some innate differences which call for attention.

The most impactful and obvious difference between hiking and snowshoeing is (surprise!) you wear snowshoes! But, this is actually a pretty big deal, as the platform is significantly larger in length, and more importantly width, which has big implications in terms of gait and walking mechanics.

The wider platform forces you to take wide, somewhat unbalanced steps, which forces your lateral stabilizers and core to work much harder to keep its center of gravity. Additionally, the nature of a snowshoe stride is much more of a push into hip extension with the hamstrings and glutes compared to the quadriceps-driven motion that tends to be more prevalent in hiking.

What does this mean? Well, you should consider preparing differently for snowshoeing than you might train for hiking. Don’t worry though, we’re here to help. Check out the videos below for preparation and recovery to make your snowshoeing endeavors more pleasurable.

TRAINING EXERCISES FOR SNOWSHOEING

Monster Walks – 2 x 20ft x Medium Resistance Band

Why’s It’s Important: The wide snowshoe platform forces one to take wider steps than usually taken with normal footwear. Monster Walks simulate this wide-step pattern and strengthen the lateral hip stabilizer muscles that are needed to support the less natural gait pattern.

Hip Thruster – 3 x 15

Many runners and hikers tend to rely on their quadriceps to dominate their stride, which means many under-utilize the strong muscles on the back of the leg (glutes and hamstrings) that can really drive a snowshoe step. The Hip Thruster is a great movement to ignite those powerful posterior chain muscles that will be dominating your snowshoe strides. Not only that, but they are great for learning how to push into full hip extension efficiently.

Single Leg Deadlift – 2 x 10

The snowshoe step is a series of controlled single-leg pushing motions. To best simulate the stability needed to control such a motion, the single-leg deadlift will challenge the glutes, hamstrings, and lateral hip stabilizers to drive into hip extension so you can power up any trail on the map.

Bear Crawl – 5 x 10 Steps Forward & Back

The wide snowshoe platform forces requires the rotational stabilizers (think core) to work much harder to keep center of gravity on every step. Especially on a challenging snowshoe endeavor, efficiency is the name of the game and eliminating as much side-to-side swaying motion as possible is important. The Bear Crawl is a great way to challenge your rotational stabilizers and increase trunk/pelvis awareness, so you can power forward and not waste energy in the wrong direction.

My Race

By Atlas Athlete, Jeanne

Unfamiliar territory created through chosen ignorance.

That is how I would describe my first snowshoe race after a 3 year hiatus.

Brand new snowshoes, frozen hydration system, and questionable clothing issues.

Taking a wrong turn on a well marked course.

I am a huge liability on any race course, let along a 30k snowshoe race at high altitude.

I swear that I am a seasoned athlete, yet I manifest situations that mirror those of rookies.

Maybe I like the adventure of figuring it out.

Maybe I am a glutton for punishment

Maybe I miss the days of being completely unaware of what I get myself into.

Maybe life is so crazy that I dismiss important details

Maybe I don’t want to take my passions, my sport seriously enough.

Maybe I am just a fool.

It took over two weeks to write this.

The day feels fresh as did I for the 4 hrs and 39 minutes that I was out on the course.

I am proud of how I ran, walked and suffered for that time.

I laughed and smiled through it all.

However, I am not quite sure how to explain it.

And I also wonder whether I need to.

My toes are still suffering from frostbite or may be broken.

I can only speculate do to my stubborn nature.

I have avoided doctors as much as I have avoided sharing my journeys.

Now that I am 40 I thought things would be different.

But they are very much the same.

And I like it that way.

The wind.

The snow.

The athletes.

The finish line.

That is all that I am looking for.

And the chance to do it again.

Team Atlas Conquers Race Season

Atlas Snow-Shoe Company is fortunate to have a partnership with the Beaver Creek Resort in Colorado. If you’ve ever been interested in trying out our snowshoes, Beaver Creek is the place!

In addition to our Nordic Center partnership, Atlas is proud to sponsor the Beaver Creek snowshoe race series. A collection of three snowshoe running events that bring together the very best athletes, as well as snowshoe enthusiasts just looking for a good time.

You may remember our series of training advice and blogs, straight from our Atlas ambassador athletes themselves. In case you missed it: Part 1        Part 2        Part 3

The end of the snowshoeing season marks the end to the race season as well. Below, we check in with Team Atlas to see how their Beaver Creek races went. Read on and sign up next year!

Emilys 1st place

Emily:

The Beaver Creek Race Series are three races at the Beaver Creek Resort near Avon, CO. The race offers either 5k or 10k distances with each race having a unique course. I elected to compete in the 5k distance, as I seem to be injury prone in snowshoes. My goal for these races was to utilize them as a challenging but fun workout in my training towards Snowshoe Nationals in Vermont!

To train for the race series, each week I did an 8-10 mile long run on snowshoes in the mountains, one 10k geared speed workout on the treadmill, and then easy trail miles with friends. My average weekly mileage stayed around 45-55 with spinning classes mixed in there to increase strength. The snowshoe long runs allowed me to explore areas that I otherwise would not have been able to access in the winter. My favorite trails are those around Nederland. These are quieter and almost always snow covered in the winter.

The thrill of the Beaver Creek Race Series centers around not being able to look up the course including the exact distance (anywhere from 5k to 3.5 miler) and elevation gain (700 to 1300 ft) before the race. Of the three races, the last one was my favorite. This course was 80% groomed and started at a higher elevation. Racers had to take the Strawberry Ski Lift to reach the Nordic track (given the 30 mph winds, this was excitement in and among itself!). The race course provided amazing views of the surrounding peaks, and the race crew from Beaver Creek was great, as always!

My least favorite part of the race series did not involve the race itself, but the drive to the race. I drove from the Boulder area each time and the drive took anywhere from 1 to 2 hours longer than it would without traffic. The second race, I missed the start by 20 minutes due to a traffic accident. If travelling to the race I would recommend either staying the night before, or leaving around 5am and relaxing at a coffee shop before the start.

EDITORS NOTE: Emily went on to compete in Snowshoe Nationals and took home the silver, earning her a spot on the worlds team. Congrats Emily!!

Tim:

The Beaver Creek Snowshoe series certainly dishes up some of the best snowshoe racing in the country, and 2018 did not disappoint! I raced the first race of the series in January and was excited to see how my run training in Denver would pay off. I am doing an Ironman on 4/28 so I had just started ramping up some of my miles. I chose the 10k race knowing it would take me a good hour to finish the winding and hilly course.

The resort got a good 6 inches the night before so the trails were great for racing. I strapped my trusty Atlas Race shoes and before I knew it we were off! Right away, I was in the front, but soon dialed into 2nd place. We went straight up the mountain and climbed for about 2 miles. I was feeling good and my feet felt very light with my racing snowshoes doing a lot of the work. After 15 minutes or so, I could tell I was going to be racing in 2nd for a while as there was no one behind or in front of me. I took in all of the views as best as I could while still pushing hard to the finish. The snowshoe course covered some incredible trails that have seen the likes of XTERRA, US Cycling Pro Challenge, and even the US World Alpine Skiing Championships back in 2015. So, yes, it was a hard course! I cruised to the finish in 1:04, 2nd overall, about 5-6 minutes back from 1st place. It was a fantastic time and I just wish I could have raced more!

Thanks to Atlas for all of the support…their snowshoes are the best!

Brandy:

The Beaver Creek race series is always appealing as the venue is stunning. However, the I-70 traffic can sometimes be a deterrent. My family and I moved to Summit County this past June as my husband took the Athletic Director position at Summit High School. Being less than an hour away from Beaver Creek, I decided to lace up the snowshoes and jump into the series after a several year hiatus.

I have a love/hate relationship with the January race. I enjoy the holidays and probably indulge a bit too much in Christmas sweets. So I always go into the 1st race feeling a little undertrained and overfed! My goal races are typically mountain races over the summer and into early fall so I’m in the middle of my base-building phase.

As the race approached, the snow conditions looked dismal. However, the night before the race, CO got some fresh powder. I got to the venue a bit early to ease my pre-race jitters, did a short warm-up, used the port-o-potty a zillion times and soon enough the gun went off and the rest was history! I was thankful for all the times I’d run up/down Keystone already this winter as I forgot how much fun bombing down the steep donwhills can be in fresh powder. It was a great rust buster, workout, and fun to catch up with Atlas teammates and friends.

Karen:

The beaver creek snowshoe race series was again a great success! Mother nature was kind to us and we always had fresh powder for each race. (Unlike road races snow is welcome sight!) The courses consisted of deep snow, singletrack and steep climbs and descents. The organizers always manage to find great trails for us , keep them well signed and marked , and you can’t beat the free lunch after the race.  Atlas Snowshoes also provides free running and race snowshoes to try out!  Snowshoe running is not completely like running on the roads. It requires a higher leg lift and wider stance. And you find yourself transitioning from running to hiking and back again. So having a great pair of snowshoes specifically designed for these conditions is awesome and allows you to make the most of your experience at the race.

 

 

 

 

Making an Impact

 

In a recent post we discussed our impressions of the Outdoor Retailer tradeshow; mainly one of inspiration at how the industry is working together to get more people outside (to put it simply).

Atlas Snow-Shoe Company has always been driven to get snowshoes into more hands, and get others out enjoying their winter playground. We partner with incredible non-profits, events, and resorts, who share our passion for the outdoors.

Here, we’re highlighting our Atlas Athletes, aka our ambassadors, and all the good they do for their communities. It takes a village to achieve our goals, and we’re thankful that we have these ambassadors not just to our brand or the sport, but to serving those in need.

Adam Chase, Atlas Team Captain

adam and nancy hobbs

I’ve served as the President of the American Trail Running Association for just over 20 years and, in that capacity, have worked on a number of snowshoe-related matters, access to trails, trail safety and etiquette, and how the mountain, ultra and trail running communities may be best served. ATRA deals with maximizing the quantity and quality of trails in the US and reaches out to like minded organizations for cooperative alliances that nuture environmental protection, education, recreational participation, and supports elite trail runners and snowshoers.

For example, ATRA works closely with the US Snowshoe Associaton (USSSA) where I’m a volunteer of the governing body-and trail running-related businesses. ATRA’s race calendar, which includes many snowshoes races, is likely the most visited event page for trail runners.

Geoff Roes, Atlas Athlete

team alaska snowshoe running

The Arctic Winter Games, which began in 1970 and takes place every two years, are a collection of athletic competitions for northern nations and cultures from around the world. This year’s games will be taking place next month in Hay River, YT, Canada. This is essentially the Junior Olympics for people of the far north.

For the last couple months I have been working with a group of athletes who will be representing Team Alaska in the snowshoe events. We have largely been focusing on improving their overall speed and fitness, but many of the kids have never really done much snowshoeing before so a lot of the focus is simply on getting them comfortable on the shoes. This is especially challenging considering that for the competitions at the games they are required to wear traditional wooden snowshoes with fully natural fiber bindings and footwear. Lamp wicking and Mukluks being the gear of choice.

More than anything though we encourage them to get out and simply enjoy being outside moving their bodies in a healthy and encouraging environment. With this in mind, many of our practices lately have consisted of strapping on our snowshoes and going out into the mountains for several hours simply to share this time together and see what we see. Do these outings make them stronger athletes even though they are very different than what they will be doing at the games and there’s not much focus on pace or distance or technique? Absolutely. More importantly though, they teach them how satisfying and worthwhile it can be to get out and have fun doing something healthy, while really just playing around in the snow with friends. This isn’t something I quite understood when I was their age (13-17), but in being a firm believer in the value of this now, it feels really exciting to me to be able to pass this on to them.

Sarah McMahan, Atlas Athlete

When I was in elementary school I had physical education class every day.  Kids need exercise to get their wiggles out, refocus, and prepare the brain to learn.  So it’s shocking to me that today many elementary schools don’t get funding for a PE teacher, which is the case at the elementary school where my kids go.

In 2016 myself and other concerned parents created the Physical Education and Wellness non-profit organization for Incline Elementary School.  Our goal is to raise funds to support a full-time PE teach and wellness programs at the school.  Fundraising efforts include and annual jogathon, 5k color run, raffles, and anything needed to pay for various programs.  In addition to the PE teacher, we provide a Harvest of the Month program introducing fruits and vegetables and healthy eating, free fluoride dental treatments, and before and after school athletic activities.  Winter acitivities include snowshoeing and nordic skiing for the kids.

Teaching kids at a young age to be active and healthy is both fun and rewarding.

Thank you to all of our Atlas fans for supporting outdoor and health initiatives. If you volunteer, support, or are involved in an important non-profit, make sure you share it with us!

Let’s Rock 2018

Now that we’re fairly settled into the new year, snow is (hopefully) falling for most of you, and we’ve gotten past the “resolution rush”, now is a great time to start thinking about, or remind ourselves of, what we want to accomplish in 2018.

For a little bit of inspiration, we’ve turned to our incredible Atlas Athletes, who are sharing their stories, their motivations, and their goals this year.

Brandy

I use snowshoe running to get in shape for my summer of mountain/trail running! If I get the opportunity to travel to Snowshoe Nationals, my goal will be to make the National Snowshoe Team by placing in the top 5 and also finish as the 1st master’s runner.

As for my summer racing goals, they are a work in progress. My two main focuses right now are the Mt. Washington Road Race & trying to make the US Long Distance Mountain Running team to compete at the Long Distance World Championships in Poland in June. If selected, my goal will be to place in the top 10.

My goals for Mt. Washington are:

1) Finish in the top 3 women.

2) Run a post-baby PR.

3) Break the Master’s record.

To obtain these goals, I am currently working on weaning Zeke, getting him to sleep through the night and build a huge aerobic base. Lack of sleep definitely affects one’s training.  We moved to Summit County this past summer. I live near Keystone resort which allows uphill running/snowshoe access. I’ve been using this “hill” to build my strength and endurance. My goal is to run up the mountain at least 3 times a week!

Other goals I have for this summer,

1) Compete in at least one new race.

2) I’d also like to compete in one new or longer distance race this fall.

A few general tips I have for goal setting:

1) Be specific and make your goals measurable.

2) Be realistic with where you are at right now and set smaller goals to help you reach your ultimate goals.

3) Use your goals as motivation on the days you struggle to get out of bed or out the door.

4) Enjoy the process/journey of training for your goals regardless of the outcome.

5) Be grateful for the gift of health!

Colleen

My entire focus for this year is being able to show up at the start line in Silverton Colorado for the Hard Rock 100.  I am fortunate to get a second chance at a  race I’ve been gunning for for years. It certainly will not be a podium finish.     I made it in last year and tore my ACL and Meniscus in a training race.  It’s been a difficult journey back.  It’s a hard injury to come back from at  any age and even more so at my age.  I struggle with doubt and uncertainty but mostly the unknown.  I hope I am doing what I should be doing.  I’ll be pushing to the max when technically I should ” just about be back to normal”   I question when to push when to rest.  I lack trust in my body which is a new sensation and scary.  I am tentative which I deplore, but this is a new journey and goal is to continue to learn and grow and finish!!

Emily

My goals for 2018 all focus around training smarter. As an injury-prone athlete, I want to make the most of each run and minimize the risk factors leading towards overuse injuries. In order to train smarter, I have significantly decreased my mileage during the winter. This allows for harder, more goal-oriented workouts, more time and energy for snowshoeing, and several cross-training classes a week to equalize any muscle imbalances. Once marathon training rolls around in the spring, I will slowly amp up mileage with the added benefit of a solid base of speed and strength. I think making it through a training season without injury is 75% of the battle in reaching your goals. If I can make it to the start line uninjured, my other goals will follow.

Geoffrey

Over the past few years my goals have moved somewhat away from my personal experiences in the outdoors, and closer to a desire to find as many ways as possible to help others experience the pleasure and nourishment from moving their bodies through wild and scenic places. This winter I have begun to work more closely with a group of kids here in Juneau, Alaska who are trying out for the upcoming Arctic Winter Games snowshoe events. For the remainder of this winter, and for years to come I hope to be able to continue to work with others to teach them any skills, tips, and experiences that I have gathered along the way in my athletic career. These experiences working with others have become the most satisfying part of being an athlete, and the thing I most look forward to going forward.

geoffrey kids snowshoe

Jake

Personally, I am not motivated by a single race, event or activity on a fixed day or even over a specific period of time, as my main goal for my athletic pursuits is to continue to become a better all around endurance athlete through diversity in a variety of sports and more integration into my everyday life.  That’s not to say that I don’t want to race or compete, I certainly like to push myself, my focus is just more on competing within and finding new ways to improve and enjoy the outdoors in unique ways through multi-sport endeavors.  An example that comes to mind from the past was about 7 years ago, when I couldn’t even legitimately swim a single freestyle lap in the pool, and now I occasionally, and confidently, participate in 2+ mile open water swim events for fun.  I’m also attempting to pickup skate skiing this winter, which seems much harder than the classic skiing I’m used to from the couple times I’ve been out briefly, but the lack of snow this year has not been very helpful in supporting that effort.

Most front of mind for me in the coming months and year, is to mitigate running related injuries by continuing to integrate more strength and mobility work, and being smarter about identifying potential issues and addressing them before it’s too late. 

Additionally, I’d like to do more on the bikes this coming year, including a gravel event (signed up for one in April), a CX race and generally just becoming a better mountain biker, and maybe trying to do some climbing and bouldering outside of the gym.  Beyond the athletic related pursuits, I hope to travel and camp more this coming year and spend more casual time on the water (fly fishing and paddling); ideally also integrating some travel, adventure and racing across the various pursuits, whether it’s on the snowshoes, trail running or on the bikes, just getting outdoors and having self-propelled fun.      

Jake training

 

Karen

At 43, I am not sure I am going to get much faster then the times I ran in early to mid thirties! So this year I will lead a healthier life, give back more and be grateful for each day that I have. My sister had a unexpected double lung transplant this past June which put ideals for our family back in perspective.  Instead of getting frustrated that maybe I didn’t get enough workouts in, or woke up not feeling well the day of the race, I will try and not complain about silly little things  and think about someone who really has a problem, like just being able to breathe. Sometimes its better to not focus on a time or a place in a race but be grateful to physically be able to compete.

Sarah

My New Years resolutions are filled with fitness goals and new challenges, and 2018 is no exception! I plan to enter a fitness body competition, fine tune my diet as my needs are always changing as I age, and travel to more snowshoe races this winter. We love to race as a family and I’m proud that our 7 year old and twin 11 year olds can run a 5k snowshoe race no matter how difficult the course or how nasty the weather. It’s the perfect family day with exercise and well deserved treats after. Besides hot chocolate and pastries. Some races serve homemade soup! And I love the sound of “McMahan” being called to the podium 5 times.

sarah mcmahan family

Stephanie

Below are some of my goals for 2018:

1) Compete in US Skyrunning races:  I love mountain running and have found this to be my strength over the years.  I live in the mountains and do almost all of my training in the mountains, so this year I am more focused on racing to my strengths.  Skyrunning events take place at high altitude with high elevation gain.  In the past I’ve raced with no specific plan in mind, but this year I am really focused on racing challenging courses which get me really excited – not just choosing races for the sake of racing.  Doing mountain racing also allows me to really use snowshoeing in the winter to my advantage.  With snowshoeing, I can still get out on the trails in the winter and work on my uphill strength.

2) Complete the TransSelkirks Stage Race in Canada.  My absolute favorite format of racing is Stage Racing in the mountains  I have been lucky enough to compete in the TransRockies 6 Day Run twice, so I am really excited to head to Canada to the Canadian Rockies for their 5 day run.

3) Gain UTMB points to eventually compete in the CCC.  This is a race that covers challenging mountain terrain through France and Switzerland.  To gain entry, you must complete qualifying races worth certain point amounts.

4) Professionally, my husband and I just purchased a gym in Big Bear Lake, CA – one of my favorite places in the world!  I feel such a connection with the mountains and town there and it has been a dream of ours for years to purchase an existing gym there.  We plan to make the gym a big success!  I have a big goal to start a trail run and snowshoe series in Big Bear!

 

 

New to Snowshoeing Series, Part 3: Fuel=Energy

In Part 3 of our “New to Snowshoeing” series (which isn’t just for newbies!) we’ll be discussing fuel, nutrition, and hydration. The third major piece of the goal-conquering puzzle.

If you missed part 1, you’ll find it here

If you missed part 2, get it now

So you’ve got the gear, you’re training your mind and your muscles, and you’re ready to head out for a longer training or even for the big day (hike day, race day, etc). You’ve spent all that time (and money) getting ready, you need to make sure you’re fueling properly. There’s no glory in reaching the peak in record time if you end up fainting on the trail or in the hospital that night.

Proper fuel and hydration is a key component to training in the cold. The common problem is most people think they only need to hydrate when it’s hot out. NOT TRUE! Here are a few reasons why dehydration can sneak up on us in the winter (courtesy of the endurance experts at Fleet Feet):

1)     Cold air contains less moisture than warm air. With each breath we take, our lungs must moisturize the air, which steals moisture from our body. If it’s really cold out, you can try wearing a mask or a balaclava that covers your face which will help to moisture and warm the air before it enters the lungs. The air inside of buildings is also really dry during the winter months. If you are traveling and will be flying, you can add that to the list of dehydrating factors. Think of how dry the air inside of an airplane is.

2)     Sweat evaporates quicker in cold weather. If you are properly layered, your base-layer should wick the moisture away from your body, so you won’t feel like you are sweating that much. Perspiration that does reach your skin is quickly evaporated and you might not even feel that sweaty at the end of your run. You might think, I didn’t sweat that much, so I don’t need to drink that much. Not true! Try weighing yourself before and after your run or hike. You should drink about 20 ounces of fluid for every pound that you sweat out.

3)     Urine production is increased during cold weather. Blood flow is constricted when it’s cold. This constriction causes an increase in blood pressure. The body tries to counteract the higher blood pressure by getting rid of some of the volume of water in the blood. It does this by increasing urine output which contributes to dehydration.

4)     Cold weather does not trigger the thirst response like warm weather does. Blood flow to the extremities is constricted during cold weather. The blood instead is directed towards the internal organs in an attempt to maintain core body temperature. As long as the core has sufficient blood flow, the brain does not detect dehydration, and the thirst response is not activated. This is good for survival, but bad for hydration! The take home point here is, don’t wait until you are thirsty to drink!

Pro Tip: How much and what to drink?

Everybody is different in terms of how much fluid they need. A general rule of thumb is to take in about   6 ounces of fluid for every 20 minutes of exercise. For exercise lasting less than an hour, water typically does the job just fine. When running or hiking for greater than an hour, you should also be replacing electrolytes.

Pro Tip: Nutrition

If you’re going to be out there for longer than an hour (even if there’s a RISK you could get tired or lost and be out longer than expected) bring non-liquid nutrition such as gels, blocks, granola bars, a PB&J–anything with calories to keep your energy up. This is where that hydration pack or small backpack comes into play. No excuses!

Pro Tip: Train with what you plan on eating for race/summit day. Remember your stomach is a muscle; you train it just like you do your legs. You wouldn’t run to the top of Mt Hood without training, would you? Then don’t expect your stomach to handle new foods, especially if they’re jostling around with running. Training with different foods helps you know what your body can handle, and unfortunately what it can’t.

Believe it or not, fuel can be a mental support mechanism as well. It’s okay to reward yourself with proper fuel when you’re out there. If you’ve brought your favorite bar or most epic trail mix, think of it as a reward for reaching certain points in the day. That will remind you to eat and keep you happy and healthy. Again, we’re having fun out there.

We hope you’ve enjoyed our series and stay tuned for more tips and tricks throughout the season!

New to Snowshoeing Series, Part 2: Training Your Way to a Happy Day

This article is the second part in our “New to Snowshoeing” series. (If you missed part 1, you can find it here.) But it isn’t just for people who are new to snowshoeing; these tips are also great for snowshoers who are looking to tackle a new goal such as summiting a major peak or running a race.

In this chapter we’ll be discussing training.

Training

When a lot of us think of “training” we think of logging tons of volume in the end-goal activity: hiking, running, swimming, biking, lifting weights. However, our Atlas Athletes will be the first to tell you that a winter training mentality is very different from a summer training mentality.

With winter comes more obstacles:

  1. Motivation/Commitment: Addressed in Part 1.
  2. That Temperature: Having the right gear to combat extremely cold weather is extremely important.
  3. Safety: Snow and ice are slippery, there are less daylight hours, and much less visibility.
  4. Physical Challenges: It’s harder to work your muscles when they’re cold or when you’re coming from an “off season” regime of eating gingerbread men and watching “A Christmas Story” marathon.

But have no fear, we have tips to address all these obstacles!

First: Mental Training

Pro Tip: When we asked Team Atlas how they train different in the summer versus winter, a lot of them gave mental training tips. First and foremost: HAVE PATIENCE, both long-term and short-term.

First, have patience with your body. It takes longer for muscles to warm up and get used to moving in the cold, on snow, and with shoes that aren’t worn everyday. Cold temperatures can also cause your body to fatigue quicker.

Second, have patience with your mind. It’s hard for the brain to adjust to thoughts of “Oh, I’m going slower,” or “Wow I’m more tired than normal.” Try to stay positive and alert. This is supposed to be fun after all!

Second: Preparing Your Body

Whether you’re training for a snowshoe run or a larger hike, your body will go through some physical changes (we want to challenge ourselves, right?). Snowshoeing is great cross-training if you normally participate in other activities, but you can cross-train for snowshoeing too!

Atlas is an outdoor company, but we understand the gym has a place in our lives. Sometimes the weather is simply too bad to be outside, or we need a mental break, or we don’t have time to drive to the hills. That’s okay!

Pro Tip: If your day involves the gym, make the most of it. Join a class to spice things up. Use the stairclimber to mimic uphills. Use the treadmill for speed workouts or hill repeats. Strength train your WHOLE body, not just your legs. Strengthening your core and upper body help you stay balanced, keep your form, and prevent fatigue.

Additional Pro Tip: You can also use the ramp of a parking garage or the stairs in a tall building to work the climbing muscles in your legs.

Third: Getting On The Snow

Pro Tip: If you are taking it to the snow, make sure you include a longer-than-average warm up. You don’t want to pull a muscle on the way up, or tire yourself out too early.

All of these short bursts of strength and speed indoors will help you obtain your snowshoe goals outside, even if they’re endurance-based. Going uphill, even a small hill, is no joke if your body is already tired.

Pro Tip: Don’t forget that what goes up must come down. If you reach the peak and you’ve completely wiped yourself out, it’s not fun using those same muscles to get back down. Plan for your whole day, not just the peak! That includes saving some muscle and mental energy to get yourself home safely. It also means fueling your body properly, which we’ll discuss in Part 3.

Photo Credit: Tim Hola, Atlas Athlete
Photo Credit: Tim Hola, Atlas Athlete

New to Snowshoeing Series, Part 1: Get Suited Up

Perhaps you received some fancy new Atlas snowshoes as an awesome holiday gift… Maybe you’re making a New Year’s resolution to spend more time outside (even in the winter)… Or you could be trying to win the office step competition for bragging rights… Whatever your reason, snowshoeing is the answer.

And Atlas is here to get you started (and win that competition). Our ambassadors have loads of great advice for all abilities and fitness levels so you can get out on the snow safely to walk or run in potentially cold, wet, weather. Trust us, it’ll be great!

First: Commitment

Sometimes it’s hard to make yourself go outside in the winter. But the first step is making the proactive decision to just do it. Do you need motivation? Join a hiking group or sign up for a snowshoe race. Having something on the calendar will give you the extra motivation to train.

Pro Tip: It’s okay to feel awkward on snowshoes at first, but just commit to it and you’ll love it in no time!

Second: Gear

It’d be really hard to snowshoe without snowshoes, or a good jacket, or the right shoes. Every one of our ambassadors will tell you that the most important thing to them is quality gear. (We don’t pay them to say that, we swear!)

Snowshoes

Consider the type of terrain you will most often be exploring and factor in your weight to get the right amount of float on the snow.

Pro Tip: The filter on our website is a huge help. Simply select the gender with which you identify, where you’ll be using your snowshoes, and your desired terrain for a customized recommendation.

Footwear

Atlas makes great products, but you still need quality footwear to go into the bindings. If you’re using a speed series snowshoe, you can wear normal running shoes (our athletes recommend adding gaiters for extra protection). If you’ll be hiking, pair some thick socks with good hiking boots to keep your feet warm and dry. Nothing will cut your day short faster than cold, wet, toes.

Atlas Snowshoes - How To Dress

Clothing

Every one of our athletes had one word on when asked about clothing: LAYERS. The general rule of thumb is:

  • A high-quality breathable base layer
  • An insulating layer (thermal top, vest, jacket)
  • A waterproof shell

Remove a layer if the weather is warmer or dryer. Some people get cold easier so don’t base your needs on what your friends are wearing.

If you’re running or aggressively hiking, bring layers that are easy to remove and store. You’ll need those clothes to stay dry later on the way back down or if you pause to take a break. It also helps to have a lightweight pack to stash your layers, snacks, and HYDRATION (more to come on that in Part 3).

Pro Tip: If you’re dreading the cold day, Atlas athletes recommend putting your base layers in the dryer (if it’s safe to do so!) for a few minutes to warm them up.

Extras

A face buff is a great extra piece of gear to carry. Use a buff to warm your neck, put over your mouth to warm the air before it gets into your lungs on extremely cold days, or use it as a headband/hat or pirate headpiece (wanted to see if you’re paying attention).

Eye protection is often overlooked when snowshoeing but sunglasses are another great piece of equipment to stash in your bag. You think you’ll be in the woods the whole time or that it will stay cloudy, but if that sun comes out and reflects off the snow, you’ll want to save yourself from the glare; they can also protect your eyes from the wind and cold.

And don’t forget your gloves!

Safety

If you’re going to be running or hiking in low light or darker conditions (we don’t recommend it, but it happens) make sure to wear reflective clothing and bring a light with you. For just a few dollars at running stores, hardware stores, or even larger pharmacies, you can add this to your kit for great piece of mind. If you plan to spend a lot of time on the trail after dark, a reliable headlamp is a must. Make sure you’re seen out there!


Coming Soon, Part 2: Training Your Way to a Happy Day

Getting Off the Beaten Path on Mt. Hood

Photo Credit Jamie Mieras
Photo Credit Jamie Mieras

By Adam Chase, Atlas Team Captain

Even though Mt. Hood is just a 90-minute drive from downtown Portland and considered PDX’s playground, the amount of snow the upper regions of the volcanic and glacial mountain receives keeps the hoards away, leaving its open wilderness and National Forest areas wide open for exploration.

You can gain serious elevation by starting from Timberline Lodge, a beautiful 1937, Depression-era Work Projects Administration structure six miles up the access road from the town of Government Camp. Climber’s Trail is an obvious option for those wanting to head directly toward the rather daunting yet alluring summit. In other words, it goes straight up the mountain. The going isn’t easy but the views earned from ascending with every step are well worth the effort. Timberline Lodge sits at 6,000 feet above sea level while the summit of Mt. Hood is at 11,245 with the terrain getting rather technical above 9,500.

We did a four-mile out-and-back on snowshoes on a mostly sunny yet breezy day with temps in the high 30s and low 40s. It took more than 90 minutes to ascend 2,500 feet and less than 30 minutes to descend on the soft snow. We saw skiers and boarders who took two lifts to get to just above our turnaround point and plenty of climbers who were headed to make a Saturday night high camp before going for an early Sunday summit and the return home.

Unless the temperature is just right, you’ll need snowshoes, skis with skins, crampons or other traction device and maybe an ice axe or poles. It is a great calf workout and for those coming from sea level the altitude is sure to get the heart and lungs pumping hard.

It was tempting to turn around to check out the view of Portland, below, as the views were spectacular. But we were less than 3,000 feet from the top of the peak that is marveled at regularly by Portlanders, the way Seattle residents are in awe of Mt. Rainier. The ridge line of the summit and its snow- and ice-encrusted crown, like a white saw against the blue sky it cut with its teeth, is so compelling.