AMC Worcester Chapter November 6, 2013 Presented by: Debi Garlick, Pat Lambert, Paul Glazebrook, Jim Walsh, Sharon Whalen, Gina Shea, Jose Schroen
Introductions: Pat Purpose of the Workshop/Hike Series: Pat Purpose of the Screenings: Pat Getting Ready for Winter Hiking: Paul Hydration & Nutrition: Paul Clothing/Heat Management: Jim Gear, Gear, and More Gear! Jim Gear Demos : Paul/Jim/Debi/Gina/Jose AMC Worcester Chapter – Adv W WS 2
Pat Lambert: ert: Chapter Chair, 4-Season Hike Leader Debi Garlick: ck: Chapter Secretary, 4-Season Hike Leader Paul l Glazebr ebroo ook: k: 4-Season Hike Leader Jim Walsh: h: Past Chapter Chair, 4-Season Hike Leader Sharon on Whalen: n: Membership Chair, 4-Season Hike Leader Gina a Shea: 3-Season Hike Leader Jose e Sch chroen en: 3-Season Hike Leader AMC Worcester Chapter Adv W WS 3
Audience ◦ Beginner Winter Hikers ◦ Experienced Winter Hikers Learn by Doing: ◦ Beginner Track: Easy to Moderate Winter Hikes ◦ Advanced Track: Moderate to Hard Winter Hikes ◦ Check out Skills, Equipment, and Self Sign-Up Priority to Workshop Participants ◦ Open to any participants 3 weeks before hike Current list of Hikes : www.amcworcester.org ◦ Check web for new hike additions AMC Worcester Chapter Beg/Adv W WS 4
Match Hike to Participant’s Abilities ◦ Safety and fun, keep group together (not too fast or slow) ◦ Ensures participants know what to expect on the hike Hike Ratings Four Items (Worcester Method) 1. 1. Dista tanc nce e in miles 2. 2. Pace ce: Slow (< 1.5MPH), Moderate (1.5-2MPH), or Fast (>2MPH) 3. 3. Te Terrain: Easy, Moderate, Strenuous, & Very Strenuous 4. 4. Ov Overal rall l difficul iculty ty: Intro, Easy, Intermediate, Advanced, Expert Be honest about fitness level and experience AMC Worcester Chapter Beg/Adv W WS 5
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… ◦ Winter hiking physically harder than 3-season hiking ◦ Physical conditioning a must! The best gear on the market can’t remedy poor physical fitness. AMC Worcester Chapter Beg/Adv W WS 6
Policy of all AMC Led Hikes - Stay together! ◦ Start as a group, hike as a group, end as a group ◦ Hike paced to the slowest person ◦ When To turn back (or not start) ◦ Weather changes quickly ◦ Fatigue and unexpected conditions ◦ Unsafe driving ◦ Know ow your limita tatio tions ns and when to postpone pone your hike ◦ The mountains will be there another day. AMC Worcester Chapter Beg/Adv W WS 7
Emergencies ◦ Happen on short and long hikes ◦ Injury, severe weather, or wrong turns ◦ Knowledge - gear, area, and self ◦ Adjust “Ten Essentials” for Winter ◦ Rescue many hours away Be prepared to spend darkness hours in woods Share the hiker code with others AMC Worcester Chapter Adv W WS 8
Hot Water and Insulate ◦ Insulated bottle holder, wool socks, neck flask ◦ Back up thermos ◦ Invert wide-mouth Nalgene, Freezes at top Lower Freezing Temp with Sugar ◦ Gatorade ◦ Jell-O ◦ Real sugar (not artificial sweetener) Keep Water Accessible ◦ Reach w/out taking off pack ◦ Encourages hydrating AMC Worcester Chapter Beg/Adv W WS 9
Caution Use of Hydration Packs (AKA Camelbacks) ◦ Prone to freeze ◦ Thread hose close to your body ◦ Blow water back into the bladder to prevent water from freezing in hose ◦ Back up - Wide-mouth Nalgene ◦ Insulated tubes and mouthpiece AMC Worcester Chapter Beg/Adv W Ws 10
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 Fancy Energy Bars vs. Snickers… ◦ If you like Snickers, bring Snickers! AMC Worcester Chapter Adv W WS 11
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 ; can eat while wearing gloves ◦ Max calories per weight AMC Worcester Chapter Beg/Adv W WS 12
Minimize Sweating Sweating Hypothermia ◦ Start hiking cold ◦ Dress in layers (like an onion) ◦ Breathable clothing ◦ Adjust clothing or slow pace before you sweat ◦ Hydrate early and often ◦ Snacks (salts) ◦ Key temperature is 25º F AMC Worcester Chapter Beg/Adv W WS 13
Layers - Add and remove to control body temp Material ◦ Wicking Shirts ◦ Zipper at the neck Jackets o Arm pit zippers Pants ◦ Zip-off Fleece ◦ Full zipper vs. pull over Underwear (non-cotton) AMC Worcester Chapter 14
Base Layer: Long underwear top & bottom: ◦ Synthetic or wool ◦ No Cotton! Wet cotton pulls heat from body Mid Layer: Shirt & Pants ◦ Lightweight synthetic or wool ◦ No Jeans!! Outer Layer: (upper body) ◦ Fleece and/or wool Insulating Layer : Down “puffy” jacket Shell: Water & wind proof layer ◦ Pants and jacket – breathable best AMC Worcester Chapter Adv W WS 15
Stay warm and dry Think multi-purpose: Reduce, reuse ◦ Extra pair of socks can double as mittens ◦ Bandanna - Wipe sweat, wash cloth, a napkin, a bandage, etc. ◦ Reuse gear from other activities Some 3-season hiking gear Ski and Snowboarding clothing AMC Worcester Chapter Beg/Adv W WS 16
Socks: ◦ Wool or synthetic (bring extra) ◦ Liner socks Gaiters: ◦ Keep snow/water out of boots Insulated/Waterproof boots ◦ Proper fit (not too big!!) ◦ Break in on shorter hikes ◦ Different feet - Different boots Plastic/Mountaineering boots Snowshoes: A must for deep snow Traction: ◦ Crampons (Advanced), Stablizers, or Micro-spikes AMC Worcester Chapter Adv W WS 17
Gloves: ◦ Synthetic or wool gloves (No Leather!) ◦ Liner gloves ◦ Bring extra pair Mittens: ◦ Synthetic or wool mittens Waterproof/windproof mitten shells AMC Worcester Chapter Adv W WS 18
Hats ◦ Synthetic or wool ◦ Pack an extra Face: ◦ Goggles – very cold, windy (above tree line!!) ◦ Sunglasses ◦ Face mask or Balaclava ◦ Head sock ◦ Neck gaiter AMC Worcester Chapter Adv W WS 19
Backpack: bigger than a day pack Pack cover Hiking poles with snow bales Ice Axe (advanced) Trail guide, map, and compass ◦ Knowledge to use them Headlamp / flash light ◦ Extra Batteries First-aid kit ◦ Group or personal AMC Worcester Chapter Adv W WS 20
Water storage: 2 – 4 litters ◦ Wide mouth bottle ◦ Camelbacks: Tend to freeze ◦ Insulated carriers ◦ Thermos Whistle Knife Fire source ◦ Starter, lighter, waterproof matches Hand or foot warmers ◦ Takes time to activate Small cell foam Pad to sit on AMC Worcester Chapter Beg /Adv W WS 21
Bandana – many functions Sunscreen Lip balm Extra zip-lock bags $$ ID Medical Insurance card AAA card Car keys (don’t misplace) AMC Worcester Chapter Beg/Adv W WS 22
Items for up-country hikes/winter camping: Ice axe (only required if specified by leader) Plastic trash bags: many functions ◦ Pack liner, trash, rain poncho ◦ Emergency bivouac sack Winter-rated sleeping bag Sleeping pad Cooking stove, pot, spoon Fuel bottles AMC Worcester Chapter Adv W WS 23
Celebrate the accomplishment Bring a change of clothes Drink more water Have a snack Email those pictures to everyone ◦ Especial the awesome ones w/ the Hike Leaders… ◦ May be in next newsletter or on AMC Worc Website AMC Worcester Chapter Beg/Adv W Ws 24
Make plans for your next hike What worked? What didn’t work? ◦ Adjustments for next hike ◦ Equipment, skills, fitness Worcester Chapter : amcworcester.org ◦ Check out “All Upcoming Events” Hikes with other AMC Chapters ◦ www.outdoors.org, Recreation, Search Chapter Activities ◦ Don’t limit hikes to Worc Chapter Call a friend and hit the trail on your own! AMC Worcester Chapter Beg/Adv W WS 25
Check for hikes and registration info at: amcworcester.org “ Fixin ’ to Get Ready” ◦ Pack your winter gear and go out and hike “Explore Your Inner Winter Hiker: …” ◦ Beginner to Advanced Hikes Winter Hiking Adventure Series Ad Hoc – Self Arrest Workshops Check web for winter hikes outside the series AMC Worcester Chapter 26
What is it for? Slip prevention Self Arrest after slip What is it? Types What to buy How to pack When to use it How to use it AMC Worcester Chapter 28
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