Explore Your Inner Winter Hiker AMC Worcester Chapter November 5, 2009 Presented by: Charlie Arsenault, Pat Lambert, Steph Keimig AMC Worcester Chapter 2 Agenda • Introductions • Purpose of the workshop and hike series • Screening • Fixin’ to get ready to get out there in winter! • Hydration & Nutrition • Fixin’ to get ready for the next hike! • Gear, gear, and more gear! AMC Worcester Chapter 3 Introductions • Hiking Chair: Charlie Arsenault • Vice Chair: Pat Lambert • 4 Season Hike Leader: Steph Keimig AMC Worcester Chapter 4 Why a workshop on winter hiking? • Appalachian MOUNTAIN Club • No club rule that we can only hike in spring, summer, and autumn • One of club missions: To get members OUTDOORS – Even in the winter • “This is New England, it snows” AMC Worcester Chapter 5 Hike Series • Build up from easier to harder winter hikes – Easy to moderate series – Moderate to hard series – Progress thru experience • Opportunity to obtain the proper gear and get comfortable using it • Preference will be given to workshop participants • Non-workshop attendees – space available basis • See the Appendix & web hike series AMC Worcester Chapter 6 Screening • Purpose: – Safety and fun – To ensure that all participants know what to expect on the hike – To help ensure that all participants of are similar ability / experience so that they can stay together as a group AMC Worcester Chapter 7 Fix’n to Get Ready to Hike! • 2 most important pieces of gear that everyone of us possesses even if we have never hiked in winter…. – Brain – Body • We’ll talk about the body first… AMC Worcester Chapter 8 Fix’n to Get Ready to Hike! • “…there’s an undeniable relationship between fitness and fun on the trail: The fitter you are, the more fun you have. End of story.” (Nate Goldberg, Summer Hiking Center at Colorado’s Beaver Creek Resort) • Winter hiking consumes a vast amount of energy; Breaking trail – Physical conditioning more important in winter AMC Worcester Chapter 9 Fix’n to Get Ready to Hike! • Kick up your fitness routine • Walk, run, cycle, hike, snowshoe, ski • Strength training • Stretching • The best gear on the market can’t remedy poor physical fitness AMC Worcester Chapter 10 Engage Brain You are responsible for yourself, so be prepared: • With knowledge and gear. –Become self reliant by learning about the terrain, conditions, local weather and your equipment before you start. • To leave your plans. –Tell someone where you are going, the trails you are hiking, when you will return and your emergency plans. AMC Worcester Chapter 11 Engage Brain, con’t Be prepared: • To stay together. – When you start as a group, hike as a group, end as a group. Pace your hike to the slowest person. • To turn back. – Weather changes quickly in the mountains. Fatigue and unexpected conditions can also affect your hike. Know your limitations and when to postpone your hike. The mountains will be there another day. AMC Worcester Chapter 12 Engage Brain, con’t Be prepared: • For emergencies. – Even if you are headed out for just an hour, an injury, severe weather or a wrong turn could become life threatening. Don’t assume you will be rescued; know how to rescue yourself. • Share the hiker code with others. AMC Worcester Chapter 13 Hydration • Important for warm and cold-weather activities – Avoid Dehydration and Hypothermia • Normal activity ~2 Liters/day – Hot Temps 3.5 Liters/day – Heavy Exercise 6.6 Liters/day • Drink water early and often • Start today – don’t delay! • Hydrating before hike – Important as hydrating during and after the hike • C & C AMC Worcester Chapter 14 Hydration - Techniques • Heat and Insulate – Boil / hot water • Back up Thermos – Invert wide-mouth Nalgene, insulated wrap • Freezes at top • Wool socks work! • Lower freezing temp – Gatorade – Jell-O – Sugar based mix AMC Worcester Chapter 15 Hydration - Techniques • Hydration packs – Prone to freeze – Thread hose close to your body – Blow water back into the bladder to prevent water from freezing in hose – Bring a back up wide-mouth Nalgene-type bottle in your pack – Insulated tubes and mouthpiece AMC Worcester Chapter 16 Nutrition = Fuel • Fuel your furnace – Normal 1,200 – 2,500 Cal/day – Summer Hiking 3,500 – 4,000 Cal/day – Winter Hiking 4,000 – 5,000 Cal/day • Carbs – Simple sugars – Quick fuel (minutes) • Candy, Dried fruit, Gel packs, Chocolate – Complex : Starches – Longer fuel (hours) • Bagels, Cookies, Granola bars • Fat – Long term fuel (4 – 6 hours after eating) – Cheese, Meat, Peanut butter, nuts • Protein – Post hike recovery AMC Worcester Chapter 17 Nutrition - Technique • Good breakfast – Balanced and nutritious pre-hike • Bring what you like – Think about what appeals to you on a hike ; “Dark Chocolate” • Don’t skimp on calories – Diet before and after hiking • Skip food that freezes easily – Chewy (moist) keep close to your body • Light and simple – Easy to eat – Max calories per weight AMC Worcester Chapter 18 Nutrition, con’t • Snack all day – Keep body fueled all day • Store some food in pockets for easy access – Easy to snack between breaks • Pay attention to your body – Cold and tired – Drink and eat • How much food to bring: rules of thumb – 2 times or more than a summer hike – Adjust based on experience – increase or decrease each trip – “Share the chocolate” AMC Worcester Chapter 19 Post-hike • Celebrate the accomplishment • Bring a change of clothes • Drink more water • Have a snack AMC Worcester Chapter 20 Post-hike, con’t • Make plans for your next hike – What worked? What didn’t work? • Adjustments for next hike – Worcester Chapter (amcworcester.org, All Upcoming Events) – Hikes offered by other AMC Chapters (www.outdoors.org, Recreation, Search Chapter Activities) – Call a friend and hit the trail on your own! AMC Worcester Chapter 21 Gear • Stay warm and dry • Think multi-purpose : Reduce, reuse – An extra pair of socks can double as mittens – A bandanna can be used to wipe sweat from the brow or as a wash cloth, a napkin, a bandage, etc. – Check out what gear you already have for other activities and use it for hiking • Ski and Snowboarding clothing AMC Worcester Chapter 22 Gear, con’t Clothing • NO COTTON • Synthetic or wool long underwear for top and bottom • Lightweight synthetic or wool shirt, synthetic or wool pants • Wool sweater or synthetic pile jacket • Down vest AMC Worcester Chapter 23 Gear, con’t • Down or fiberfill parka • Waterproof/windproof shell jacket and pants • Synthetic or wool socks and liner socks • Vapor-barrier socks • Insulated boots – Proper fit – Use on shorter hikes before trying them out on that 10-mile hike AMC Worcester Chapter 24 Gear, con’t • Synthetic or wool gloves and liner gloves • Synthetic or wool mittens • Waterproof/windproof mitten shells • Synthetic balaclava, synthetic or wool hat, face mask, and goggles AMC Worcester Chapter 25 Gear, con’t • Backpack • Pack cover • Hiking poles with snow bales • Guidebook, trail map(s), compass (and the knowledge to use it) • Headlamp and other light sources with extra batteries • First-aid kit AMC Worcester Chapter 26 Gear, con’t • Wide-mouthed water bottles (two to four quarts of water per person per day) • High-energy snacks • Whistle • Jackknife • Waterproof matches • Hand warmers AMC Worcester Chapter 27 Gear, con’t • Plastic trash bags , Many functions: – Pack liner – Carrying out trash – Makeshift rain poncho – Emergency bivouac sack • One for pants; • 2nd for upper body w/ a breathing hole for your face AMC Worcester Chapter 28 Gear, con’t • Bandana • Sunscreen • Lip balm • Extra zip-lock bags • Sunglasses • $$ • ID • Medical Insurance card • AAA card AMC Worcester Chapter 29 Gear, con’t • Snow shoes • Stablicers (or similar traction devices) • Crampons • Ice axe AMC Worcester Chapter 30 Group Gear • Winter-rated sleeping bag • Sleeping pad • Sleeping bag cover • Vapor barrier liner • Cooking stove, pot, spoon • Fuel bottles • Thermos filled with hot water Appendices AMC Worcester Chapter 32 Schedule of Hikes; Easy to Moderate • December 13: Wachusett Meadow (Princeton) ; Leader: Paul Glazebrook • Jan 16: Mt Watatic ; Leader Steve Gabis • Jan 17: Bigelow Hollow ; Leader: Marie Anne Langhan • Jan 24: Buffumville Dam; Leader: Jack Downing • Jan 30: Callahan St Park ; Leader: Andy Wojcikoswki • Feb 6: North Pack Monadnock ; Leaders Jack Downing & AnneMarie Langhan • Check for additional hikes and registration info at: amcworcester.org AMC Worcester Chapter 33 Schedule of Hikes, Moderate to Advanced • Dec 6: Mt Wachusett ; Leader: Debbi Moore • Dec 12: Mt Wachusett ; Leader: Steph Keimig • Jan 9: Monadnock ; Leader: Pat Lambert • Jan 30: Cardigan ; Leader: Paul Glazebrook • Feb 20: Willey & Field ; Leader: Pat Lambert • Feb 21: Mt Tom, WMNF ; Leader: Pat Lambert • Feb 27: Cardigan (Upper Holt trail) ; Leader Steph Keimig • March 6: Hancocks ; Leader: Pat Lambert • March 13: Moosilauke ; Leader Paul Glazebrook • March 20: Liberty/Flume ; Leader Steve Gabis • Check for additional hikes and registration info at: amcworcester.org AMC Worcester Chapter 34 More Details on Clothing • Layers – Add when cooling down – Remove when warming up • Material – Wicking • Shirts – Zipper at the neck • Pants – Zip-off • Fleece – Full zipper vs. pull over • Underwear (non-cotton) AMC Worcester Chapter 35 Leave No Trace Principles • Plan ahead and prepare – Know the terrain and any regulations applicable to the area you're planning to visit, and be prepared for extreme weather or other emergencies. – Small groups have less impact on resources than large ones. AMC Worcester Chapter 36 LNT Principles, con’t • Travel and camp on durable surfaces – Established trails and campsites, rock, gravel, dry grasses, or snow – Camp at least 200 feet from lakes and streams, and focus activities on areas where vegetation is absent. – In pristine areas, disperse use to prevent the creation of campsites and trails. AMC Worcester Chapter 37 LNT Principles, con’t • Dispose of waste properly – Pack it in, pack it out. – To wash yourself or your dishes, carry water 200 feet away from streams or lakes and use small amounts of biodegradable soap. – Scatter strained dishwater. AMC Worcester Chapter 38 LNT Principles, con’t • Leave what you find – Cultural or historic artifacts, as well as natural objects such as plants or rocks, should be left as found. – Exception: You can, and should, pack out the trash or “treasures” of others that you find. AMC Worcester Chapter 39 LNT Principles, con’t • Minimize campfire impacts – Cook on a stove. – If a campfire is built, keep it small and use dead sticks found on the ground. – Use established fire rings, fire pans, or mound fires. AMC Worcester Chapter 40 LNT Principles, con’t • Respect wildlife – View critters from a distance. – Feeding wildlife alters their natural behavior. • Be considerate of other visitors – Be courteous and respect the quality of other visitors' backcountry experience – Let the natural sounds of the forest prevail. AMC Worcester Chapter 41 References 1. AMC Guide to Winter Hiking and Camping, by Yemaya Maurer and Lucas St. Clair 2. AMC Recommended Gear for Winter Day Trips: www.outdoors.org/publications/outdoors/2002/2002-winter-gear.cfm 3. Avoiding risks and becoming a better hiker: www.hikesafe.com 4. Proper and Safe Use of an Ice Axe: www.outdoors.org/publications/outdoors/2006/ice-axes.cfm 5. Reading Weather: Where will you be when the storm hits?, by Jim Woodmency 6. Backpacker Magazine: Food and Nutrition “Eat Better”: www.backpacker.com/may_2008_feature_food_nutrition_eat_better /skills/12399