Be Prepared!

Hiking is a great workout and activity that a person can enjoy with friends and family or maybe just a partner. Hiking is a great workout with many benefits and rewards that should and usually is enjoyable. That is until you get halfway up the mountain and you want to cry because your knees hurt, your back aches and you think your lungs are on fire.

Although you may think that you are in great shape, and you are a regular walker or jogger, the rugged and demanding terrain often associated with hiking, requires more from you body than you might think. This terrain demands more from your muscles, more balance, and a lot more from the cardiovascular system then many of us are used to in our daily lives. And it’s not just the ascent that’s hard on you. Many have the misconception that once you get to the top, it’s all downhill from there. While this may be true literally, the descent is still very hard on the body, especially the legs and knees. It is a good idea to properly train your body for hiking for at least 3-4 weeks before your planned hike.

But don’t take my word for it, here is some expert advice from Prevention's fitness advisor Wayne L. Westcott, PhD, and conditioning exercises to prepare:

Prime Your Heart To get the proper aerobic conditioning for a 5-mile hike, walk 30 to 45 minutes, 3 days a week, varying the incline. On a fourth day, do a longer walk, preferably outside on hilly terrain. Each week, increase the long walk until you're doing at least two-thirds of the distance of your first hike (about 31/2 miles if you'll be hiking 5 miles).

Prep Your Muscles You'll need to build balance, flexibility, and strength in your leg and back muscles to tackle hills. And it helps to condition your back and shoulders if you're going to carry a pack. For each of the first four exercises, do one to three sets of 8 to 12 repetitions, 2 or 3 days a week:

One-Leg Squats (targets front and back of thighs and thighs butt). With your left hand on a wall, balance on your left leg, bending your right leg behind you. Maintaining an upright posture, lower your body toward the floor by bending your left knee. Keep an eye on your left foot, and stop bending before your knee extends beyond your toes. Hold, then slowly stand back up. Repeat with the other leg. Advanced: Extend the free leg in front.

Step-Ups/Step-Downs (targets front and back of thighs, butt, and calves). Place your left foot on an 8 to 12" high aerobic step, then step up with your right foot. Next, step down in front of the step with your left and then your right foot. Turn to face the step and repeat, beginning with your right foot. If this is too easy, you can hold dumbbells at your sides (If you don't have an aerobic step, slowly walk up and down stairs).

Shrugs (targets shoulders and upper back). Holding dumbbells at your sides, stand with your feet shoulder-width apart. Without moving your arms, lift your shoulders toward your ears. Hold, then slowly lower.

Back Extensions (targets the lower back). Lie facedown with your arms folded and your hands under your chin. Keeping your feet and hips on the floor, lift your chin and chest about 3 to 5 inches. Hold, then slowly lower.

Figure-4 Stretch (targets the back of thighs, butt, and back). Sitting on the floor, extend your right leg in front of you. Bend your left knee, and rest the sole of your left foot against your right inner thigh. Lean forward, reaching toward your right ankle (Keep your back straight for more of a leg stretch; round your back for more of a back stretch). Hold for 30 seconds, then switch sides. Do one to three stretches on each side.

Kayak Konsiderations

Choosing and buying a kayak can make even the most savvy shopper nervous. There are many questions that can race through one's mind; What style should I buy? Do I need/want a double or single rider? How much do I want to spend? Am I paying too much? These are all good questions. Here are some things to consider to help guide you on your kayak purchase. First, answer these basic questions;

Who will you paddle with?
How often will you be paddling?
Where will you use you kayak?

Now that you've answered these questions and have a better understanding of what you need here are some more considerations along with some suggestions for buying your kayak.

When should you buy your kayak?
The best prices will be seen during the off season. However, the selection during this time of year will be limited. The best time of year to find a good price with a decent selection is most likely July or August when retailers want to clear their stock and make room for the new models.

What size kayak should you buy?
Your height and weight determines the size of your kayak. Your height determines the cockpit opening - this is a vital consideration. For those who are taller, a more open cockpit is easier getting in and out of. If it's difficult to get in and out of your kayak it may spend more time in the garage than in the water. Things to remember;
*The width (or beam) will determine the amount of paddle effort needed and stability.
*A longer kayak requires less effort to glide and will glide smoother, but it will not maneuver as easily
*A shorter, wider kayak will be more stable and handle better than a long, narrow one.
Weight is another consideration. Consider your weight plus other paddlers or gear. Other weight considerations include how you plan on using your kayak. For example, if you plan on an overnight trip - you're going to stop and camp and then return. Your kayak plus extra gear can get pretty heavy, and in theses situations, lighter is better.

What type of kayak should you purchase?
Type describes the body or hull of the kayak. Specifically, the shape and characteristics for the kind of paddling it's intended for.Here are some kayak types to consider:

Sit-On-Top Kayak -Stable, easy to get in/out of, used for recreational paddling and fishing.
2 Person Kayak(Tandem Kayak) - Designed for two paddlers - recreational to sea kayaking.
Inflatable Kayak - Versatile, can be broken down for easy transport or storage.
Folding Kayak -The hull and deck fold in sections for easy transport or storage, very durable.
Light Touring Kayak - Faster, only slightly less stable, ample storage for day trips on protected to more open waters.
Sea Touring Kayak - Versatile, used on exposed coastal waters to protected bays, offers speed and ample storage.
Fishing Kayak - These are outfitted for fishing, anglers can happily reach shallow spots
Kid Kayak - Sized for kids or smaller paddlers.
Pedal Kayak - Versatile and stable, with a pedal mechanism as an alternate paddling method.

What color kayak should I buy?
This is a matter that should not be taken lightly. Not because you want the sharpest looking “whip” on the water, but because safety is of real importance. Bright colors are usually best.

One final consideration when buying your kayak is COST. Because we all have different budgets and various thought about how much we are willing to spend on our kayaks, I'll leave this up to you.

These are just some tips for buying your kayak. Before you actually buy your kayak, do some more research, buy that kayak and go have some fun on the water!!!

Planning and Preparation for Your Hiking Trip

Whether your an experienced hiker are a novice to the outdoor adventures of hiking, all good hikers should share one common trait – great planning skills. Planning a hiking trip is critical to make sure that all members of the hike remain safe and have a good time. We wouldn't want anyone to get hurt or fall on their face or anything!

When planning a hiking trip, the first thing that you are going to want to figure out are the more obvious things, such as your destination, the amount of time you have or want to spend on the trip, and what kind of shape you are in. Once you have these things figured out, the next step is to decide how many miles you want to cover. Now, it's time to bust out your map and plan your route and the length of your hiking journey. You want to make sure that you have all of the appropriate maps, guidebooks, and all relevant information you can find about the landscape. This will help you to take into consideration the difficulties, challenges, and/or relatively easy aspects of your hike which will impact your pace and thus the distance you will be able to cover on your hiking trip. Another thing to consider at this point, is your target campsites and/or

resting points for shorter trips. Also, you must remember to consult all of those involved in the trip, and their abilities, so you can all agree on the basics of the trip and make realistic goals for the trip. Also, if you haven't been hiking in a while, or this is your first hike, you should probably train a little bit in the weeks before. This may include some walking of trails near the house or at a public park, or even some running and/or stair climbing or related activities to help and/or resting points for shorter trips. the body prepare for your adventure. Being in good physical shape and cardiorepiratoy health will serve to benefit all hikers.

Next, you should probably consult any professionals or those involved with management of the trails that you plan to hike. Some areas require special permissions to hike or permits that you must obtain before hiking, while other areas are open to the general public. It is best to know all you can about an area before just going out and “wingin” it. These professionals, or management agents, may also be able to give you a good idea of the hiking conditions that you will encounter on you trip including weather and/or otherwise unforeseeable conditions of which you may need to be aware.

Next, make a gear list and consult others when making your list. Those with prior experience in hiking the area that you are planning are a great source of information. Once you have your gear list, use it to pack. Have that list at your side, and check the items off as you pack so you do not accidentally forget to pack something. It would be terrible to find yourself out in the deep wilderness on a cold night without your sleeping bag, don't ya think? One thing that I have learned in my hiking experience is to bring a pencil and paper, along with your gear list, with you on your trip. This way you can make note of things that you may want to bring next time, or want to leave home next time that may or may not have been on your gear list. It's almost like revising draft when writing. Another thing to consider at this point is talking with your hiking partner or group about sharing equipment. If you can share equipment among you, this is a great way for all of you to lose some unnecessary weight in your packs. Carrying a lighter pack is always nice on those long hikes.

At this point, and maybe even before you pack for the final time, make a grocery list and get your food. As with your gear, sharing food and buying light food, such as oatmeal or noodles that you can cook will help to keep your pack weight low. Another consideration may be to buy dehydrated or freeze-dried food. Many of these meals are very nutritional and provide the calories and energy needed for a good hike and are light-weight.

Now once you are packed, you know where and when you are going, you have your directions (if you need them), you have discussed the plan with your hiking team/partner, you all have agreed, and you know how long you will be gone for, and all other aspects of your trip, you only have two things left to do. Be safe, and HAVE FUN!!!

Blessings of Bad Weather Backpacking

Like a junkie getting his fix, I couldn't help but get one last trip to the Adirondacks in before it got too cold and snowy. I asked around to see if any of my usual buddies wanted to go and actually got a few people interested. The first person I asked was my fiancee's brother, Justin. He loves to hike the Adirondacks and was unable to go on his annual week long trip this year because he opted for a trip to Alaska. He jumped at the chance to go for the weekend.The only other person that I was able to convince to go was a mutual friend of ours, Jeff. He also was excited about going and asked if we'd mind if he brought his dog along. Neither of us minded, so the next weekend, at 4 a.m. on Friday, we packed up the truck and the 3 of us and the dog headed up north.

We were all a bit nervous because none of us had really been up there for an extended overnight trip this late in the season. We had also never brought a dog to climb high peaks before. We all discussed the necessities and what else we might need to bring due to the cold weather. Apparently, we focused too much on some things and not enough on others, as Jeff forgot to bring Justin's GPS, that he borrowed, that he always brings with us and helps us to locate trailheads and even gives us the directions that we need to get there in the first place.

Luckily, the two of them had climbed the Dix range before and were pretty sure of how to get there. I decided that I'd print some directions off Mapquest before we left just to be safe. When they couldn't exactly remember the directions half way there, we opted to follow the directions that I had printed off earlier. When we arrived at the Elk Lake Lodge, the guys expressed to me that this is not the place that they had started their trip the previous venture. We decided to consult the Adirondack High Peaks guide book that we had and to pull out the map to locate our position. After ten minutes of working together to locate ourselves and the trails we wanted to follow, we decided that we'd park the truck and hike in from this location. The guys were excited about following a different trail and it being a more unique experience for them this way.

After we geared up for our hike to hopefully establish our occupancy at one of the two lean-to's on the trail, we made our way and found ourselves a bit confused on the 4 mile hike. It was exciting, though. We weren't confused about directions or where we were headed, or even the agenda for the day, but we were all looking to each other for plans for the rest of the trip. I looked to Justin, as he has been hiking for much longer than I have, and it seemed as if the two of them were looking to me to have the plan as it was my idea in the first place, I guess. I found it surprising and I was proud that they would actually look to me to lead them. It seems ever since my Racquette Lake, 18 high peak excursion, that I have gained a lot of respect from them and the other guys we usually hike with. This was a big deal for me because I have always looked to Justin for acceptance as my future brother-in-law, and have always admired him for being a straight-forward, honest, first-in-line-to-help, man's man, kind of guy. I have a lot of respect for him, to say the least, and when he showed me that kind of respect and trust to lead him on this journey it felt great, even if I wasn't prepared for it. We all laughed about the whole thing, but I decided that I would take charge.

The first day, the same day we hiked in to the lean-to (yea we got one, thank god!), we also set up camp and hiked Dix Mountain. It was an awesome mountain, but the view at the summit was pretty much zero. You could only see about 5 feet in front of your face and you just stared into white. It was like holding a piece of paper an inch from your face. It was a bit disappointing, but still a good time even though it rained the entire time and we had to hike down in the dark.

We made it back to camp where we noticed we were lucky to get it as there must've been 12 tents set up behind it. I bet all of those people were hoping for a lean-to as well. We stripped out of our rain gear and wet clothes, butt cheeks all over the place, and hurried to get into some warm clothes and sleeping bags before any of our new neighbors caught the three of us with our pants down. We started to discuss what we wanted to do for the rest of the trip and we decided that we would try to do as much of the rest of the range on Saturday as we could and then hike out early Sunday morning. I told them that the rest of the trails were unmarked trails and that we should be alright as long as we kept our eyes open. They seemed a little reluctant, and I could tell that they were really wishing they had that GPS now. They finally agreed and told me that I had better get them out of here alive. I wasn't worried.

We woke up the next morning, of course to more rain, ate breakfast, and geared up. We headed to the area where the trailhead to Macomb mountain was said to be according to my book. I told them that I was pretty sure it was where the other lean-to was and we hiked to it. We were all set to head up this trail that I located, when we began talking to the other group of hikers who were staying at this lean-to and luckily, they told us the real location of this trailhead, about another 1/4 mile farther. Oops. That would've been bad. They looked at me with an 'Oh god' kind of look, but I told them it was an honest mistake and it'd be the only one of the day. We hiked on.

What an awesome sight. After hiking up a mostly wooded trail, we crossed a stream and came to the most magnificent rock slide I have ever seen. It would've been even better if you could see the whole thing without complete whiteness impairing our vision, but it was awesome none the less. Giant boulders, trickling water, and bare rock face up and down this side of the mountain. I have to say that this was the visual highlight of the trip. We also hiked South Dix Mountain on the trip, but of all the sights, this was the best.

I am usually all about the views and the nature, the time for reflection and the relaxation that I normally encounter on my trips, but this trip brought me something else. I bonded with my soon-to-be brother-in-law and we really go to know each other and had a great time. Because of the weather, most of our hiking time was cut short as it got dark quite early, and seemed to wear on some of us mentally which brought us back to camp early. We had some time to just hang out and talk and it was a benefit of hiking that I usually only experience with my girl. Although the weather was awful and the nights were cold, this trip was very rewarding for many other reasons and reasons I wouldn't trade.

However, I will be going back to hit these summits again and to finish the range. Oh, and I will make sure that it's a nice weather day. Not a day where icicles are hanging from tree branches and the view is nothing but whiteness.

Keep Her Clean

Walking through the trails of the Adirondack mountains allows those on the trails to admire the beauty of the wilderness in its natural state. The sights can be breath taking. This is in vivid contrast to the sights that most of us see walking down our streets or driving to the store. I was on my daily 30 minute jog through my neighborhood and I couldn't help notice all of the trash and litter that lined many of the streets. Highway 81 heading to Cortland from Syracuse and back, a trip I make at least 4 times a week, is just as bad if not worse. I often see everything from cigarette butts to shreds of tires from large trucks on the side of the road. Most of us pass it off as normal and this is partly why the problem has progressed over the years. Some of us are even guilty of contributing to the problem by throwing stuff out the window as we drive or dropping stuff as we walk and not picking it up. Raising awareness is the first step in fighting this problem and following principles such as the 7 set by an organization know as Leave No Trace can be applied to our home environments not just the wilderness.

Leave No trace is an organization that looks to educate people about the outdoors and teach them about preserving the natural beauty of the outdoors and lessen the impact that they may leave while enjoying the outdoors. Leave No Trace offers seven principles to follow to help their mission to be successful. They are:

1. Plan Ahead and Prepare

2. Travel and Camp on Durable Surfaces

3. Dispose of Waste Properly

4. Leave What You Find

5. Minimize Campfire Impacts

6. Respect Wildlife

7. Be Considerate of Other Visitors

Following these seven principles can greatly reduce the impacts that we make on nature and can help to preserve the beauty of the wilderness. Many of these same principle can be applied to daily life to help reduce the impacts that we leave in our home environments and thus reduce pollution and create a healthier, cleaner environments for all of us, and our children, to enjoy. Enjoy the earth, and help her stay clean.

Cascade Mountain Trip

Got my fix for hiking the High Peaks this past weekend as my fiancee and I took a trip to Cascade Mountain for a day hike. What a beautiful weekend for hiking. The morning started off quite rough for us. We woke up an hour late, we couldn't find the directions and trip itinerary that we had initially planned, and we were both bickering with one another because we were both feeling a bit stressed. We decided to split up the duties so we could get the things we needed to get done finished and we could do it without stepping on each others toes.

We got those things done, and we were off. A nice 4 hour drive at 7 am allowed us to catch up on the last week and talk about plans for the near and far future. We arrived at the trailhead around 11 am, geared up, signed the registry and things couldn't be better. We hiked up Cascade Mountain, a gorgeous trail and pretty easy, enjoyable hiking the entire way, in just under 2 hours. Apparently Cascade Mountain is quite the popular trail for hikers. When we were hiking up the mountain, we only passed about three other groups on the ascent, but as we reached the summit, there was barely a spot to sit and each lunch. However, we found a ledge for ourselves, ate lunch, laid out in the sun for a while and took a bunch of pictures before beginning the descent.

The descent was pretty easy and we made it down the mountain back to the car in just over an hour. We headed back and stopped off at some of the local stores to look at some kayaks, canoes, and other gear before heading back to Syracuse. My only regret for the whole trip was the missed opportunity to hike Porter Mountain, another high peak, that same day. As we were heading to the summit, there was a trail junction with a sign that read “Porter Mt. .7 (ascent 270')” with an arrow indicating to take the trail to the right. We decided that we would finish the ascent to the summit of Cascade and decide whether or not to make the trip to Porter on the descent. Upon our descent, we decided not to hike Porter because we were a bit tired, the knees were a bit sore, and we had a long drive back home ahead of us. When I got home that night, I read some information about Porter Mountain and found out that it was one of the 46 high peaks and one that I had not yet done. When I read this, I was a bit disappointed because I could have been one mountain closer to being a 46er, but I didn't lose much sleep over the missed opportunity. Live and learn I guess. Overall, the trip was a wonderfully enjoyable experience that I was able to share with my fiancee and I wouldn't trade it for the world.

I Think I'm Obsessed. Is That Bad?

What is it about hiking that has fueled this obsession? Why do I feel like a junkie with an addiction? Why can't I go even one day without thinking about hiking a mountain, or backpacking some ridiculous distance? Is this bad? God, I hope not and if it's wrong then I do not want to be right ever again. I don't know why I began hiking or when I fell in love with the sport, but I am glad I started and I have most definitely fallen in love the the sport, and fallen hard. There are so many benefits associated with the sport that I can't even think of them all and there are probably so many more that I don't even know of, but I do know there are quite a few reason why I have become obsessed.

One of the main reasons I have become so obsessed with and have developed a love for hiking is because how fresh the sport is to me. I have only started hiking last year so the sport is still new and I have only scratched the surface of all that hiking has to offer. Because it is still new, each time I go off on another excursion, it is a totally unique experience for me and I don't think that this will change no matter how long I continue to hike. I also enjoy the sport so much because each time is a learning experience. I usually learn a lot when I'm on the trails. It may be something about the mountains, about hiking technique, history, or even about myself.

Another reason I have become obsessed with hiking is for the scenery. The beauty of nature that you can experience while out in the wilderness is nothing short of breathtaking. From the majestic views from the summit of a mountain to the fantastic flora and fauna found throughout the area. While I am out on the trails in pursuit of a summit, I find myself at a whole other level of living. I am so much more in touch with nature and with myself. I love all of the personal reflection that I experience while trekking the mountains. Each time I set out on another Adirondack adventure, I leave as one person and come back a changed man, more in touch with my inner self and a step closer to the man I desire to be and man I am becoming.

I also enjoy hiking because it is an escape. I leave all of the troubles and worries of my daily life behind and I am on a mini-vacation with a clear mind. No technology to distract or annoy me. I can go on these vacations alone or with a friend or even a group. I can take a vacation for a day, like the one I have planned for tomorrow. Yes, I am so obsessed with hiking that I couldn't wait all the way until October 2^nd to go again, so I planned a day hike to Mount Colden with my fiancee for tomorrow. I'm like a junkie who needs his fix. (I am so excited I want to leave right now, I can barely focus!)

Finally, I know that a major reason that I am so obsessed with hiking is definitely the athlete in me. With any sport or game I play, whether it's foosball or baseball, I play and practice and train until I am better than anyone else I know and then I train, play and practice some more. Hiking is no different. I am obsessed with being the best I can be at it and being a 46er before any of my friends who have been hiking the high peaks much longer than myself. (Shhh, don't tell them.) Maybe I'm too competitive, but I love that drive and the adrenaline. I love the challenge of hiking. Every summit I strive to reach, presents many challenges and obstacles and I love it. You know what they say, “If it was easy, everybody would do it.” I'll be the first to tell you, it's not easy. That's probably why I love it too. I also love the exercise factor. I love the cardio workout it provides and the muscular strength and endurance it helps to build. You can get the workout that you want out of it everytime because you can challenge yourself as much as you want to. I love to push myself as you all probably know by now and I push it everytime. I also love the fact that you can set goals during hiking and you can be a goal-oriented hiker. I have plenty of hiking goals already, such as becoming a 46er and hiking the highest peak in all 50 states, and I have only been hiking for a year or two. I can't wait to see what my goals are one year from now. I often set out to conquer a mountain and cross it off my list, but as Sir Edmund Hillary once said, “ It is not the mountain we conquer but ourselves.”

These are just some of the reasons that I have become so obsessed with hiking and why I love the sport so much. Why do you love the sports that you do?.