AMC Worcester Chapter November 6, 2013 Presented by: Debi Garlick, - PowerPoint PPT Presentation

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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