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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

Run crews are teeming with veteran racers and pace bunnies bonding over tempo work, PRs and tales of hitting the wall. We’ve decoded some common run terms so you can keep up during walk-break chats.

### Fartlek
Fartlek is Swedish for “speed play” and is a relatively unstructured run workout where you switch between a sprint and a jog. An easy way to try a fartlek run is to choose an object ahead – like a telephone pole or fence – and sprint to that object, then slow down to a jog until you reach another object. After that, choose another target, speed up again, and repeat as many times as you’d like. The flexibility of fartleks makes them a popular workout.

### Split
Sadly this has nothing to do with bananas and ice cream or gymnastic-esque agility. Instead, it’s when you divvy up your run into different pieces and compare the times for each section. If you divided a 10km run in half, that’s two 5km splits. Splits are a great way to perfect your pace. Trying to work on finishing strong? Make a point of running the second half of your route faster than the first. That’s known as a *negative split* – fantastic for out and back runs.

### Tempo
Somewhere between a comfortable conversation and not being able to talk at all, you’ll find your tempo pace – it’s the tasty but challenging filling in your run sandwich. Start with an easy warm up and know that you’ll cool down at a similar pace. Set your effort in between to a spot where you could speak in broken words and watch your metabolic fitness levels soar.

### Endurance
This is where you build your distance. Often referred to as your LSD run (that’s Long Slow Distance), these training sessions are all about building a base and logging kilometres. Most runners will schedule these for a Saturday or Sunday, and will work in a water fountain at their turnaround point and a nice spot for an espresso or smoothie at the end. It’s a good rule of thumb to start these slow and gradually increase your pace towards the end of the run.

### Hills
Hill training is an essential part of your run arsenal. They not only increase your aerobic and anaerobic capacity, they also strengthen your muscular system, elevate your heart rate and improve your overall strength. When finding your optimal hill route, look for one that is about 0.5–1.5km in length, is out of the way of traffic, and allows you a good recovery on each downturn. Make sure you keep the incline manageable, too.

### Intervals
Interval training or speed work is a variable speed workout that flips between fast brief periods of running and slower recovery periods of about the same length of time or longer. These workouts are more structured than a fartlek (but less fun to say) and key to finishing fast and upping your pace. Try running at a fast pace for two minutes, jogging slowly for three minutes, and repeating five times. You can also find a track and use landmarks to train by distance instead of time.

### Pace
Your pace is the amount of time it takes you to run one kilometre. Holding a specific pace per kilometre can help you reach your finish time and also helps distinguish your effort levels between different types of training runs. You’ll often see pace bunnies at races, distinguished by their goal finish times (and yes, sometimes they wear bunny ears); they’re eager to get their group across the finish line in a specific time and keep a close eye on pace along the way. Be your own bunny with a great [run watch](/en/ideal-for/running/products/gear/electronics/watches/c/1153?q=%3Asales-rank).

### The Wall
Ah, that dreaded point in your run when everything suddenly seems impossible – your legs feel like blocks of concrete, you’re overwhelmed by the distance you have yet to cover, your pace falls apart and your muscles are mush. Getting over the wall is truly a triumph of will, mind over matter, moving those arms so the feet will follow and taking a walk/fuel break when needed.

### Recovery
As equally important as the other types of training, recovery runs are the sweet, swift runs between your hard workouts. These runs give you an opportunity to log distance, build your base and maintain a love affair with the sport. Recovery can also refer to beneficial cross-training like yoga, post-run routines such as foam rolling and stretching, as well as general days off. After all those fartleks, tempos, intervals and splits, you’ve earned it.



## Related articles
- [Be a better runner: how to get faster with speed work](/en/article/be-a-better-runner-how-to-get-fast-with-speed-work)
- [What’s the best running watch for you?](/en/explore/how-to-choose-a-fitness-watch-or-fitness-tracker)
- [Gait analysis for runners](/en/explore/gait-analysis)



Think splits are just for bananas? Start here to brush up on your run lingo.

Fartlek and 9 other must-know run terms | MEC Blog

Fartlek and 9 other must-know run terms

Gadgets, snacks, MacGyver-worthy tools and other essentials, some stuff should always come along for the ride. Here’s 29 (or so) things to bring for ambitious solstice epics, after work shred-fests, swimming hole missions or just riding around. Some fit perfectly into your jersey pockets, others not so much. Regardless, we’re willing to bet that most of them will tag along with you at some point this season when you’re out on two wheels.



### 1. Bike
You won’t get far without one of these. If you’re into carbon, the [Fenix SL40](/en/product/5061-839/fenix-sl40-disc-105-mix-bicycle) has race-ready stiffness and good clearance, while the [Ridley X-Trail series](/en/products/gear/cycling-gear/bikes/road-bikes/c/1528?text=ridley+xtrail&org_text=ridley+xtrail) is ready for club rides, gravel grinders and even cyclocross when summer’s over.

### 2. Helmets
Ride without one of these, and you’re going to look the fool. Super comfortable, cool looking and protective. Seriously, why wouldn’t you wear one? Pick one from the [Mavic line-up](/en/brand/mavic/products/gear/cycling-gear/bike-helmets/c/1509) or the [MET helmet fleet](/en/products/cycling/bike-helmets-and-body-armour/bike-helmets/c/1509?filters%5Bbrand%5D%5B0%5D=met).

### 3. Bibs
If you’re going to perch on a super-lightweight seat for hours on end, you should be comfortable. [Castelli bibtights](/en/products/cycling/cycling-clothing/cycling-bottoms/bibshorts-and-bibtights/c/297?filters%5Bbrand%5D%5B0%5D=castelli) fit the bill for sure.

### 4. Jersey
Looking to carry some stuff on this list? You’ll need pocket real estate. Breezy materials and aerodynamic details are always welcome, too. Take off in a sleek [Castelli jersey](/en/products/cycling/cycling-clothing/cycling-tops/cycling-jerseys/c/1048?filters%5Bbrand%5D%5B0%5D=castelli) (there are lots to choose from), or gear up in a [Pearl Izumi layer](/en/products/cycling/cycling-clothing/cycling-tops/cycling-jerseys/c/1048?filters%5Bbrand%5D%5B0%5D=pearl%20izumi).

### 5. Shoes
What kind of committed cyclist doesn’t cherish an efficient pedal stroke and awkwardly clomping around in coffee shops? A cyclist who’s missing out, that’s who. Go clipless in [shoes from Shimano](/en/products/cycling/cycling-footwear/cycling-shoes/c/1496?filters%5Bbrand%5D%5B0%5D=shimano) or [Fizik](/en/products/cycling/cycling-footwear/cycling-shoes/c/1496?filters%5Bbrand%5D%5B0%5D=fizik).

### 6. Fancy socks
Absolutely crucial. Make sure they’re the [appropriate height](/en/products/cycling/cycling-footwear/bike-socks/c/1519).

### 7. GPS
Training data, secret roads and Strava competitions. Yes, the reasons for donning a [GPS device](/en/products/electronics/gps-navigation/c/1139) are numerous.



### 8. Multi-tool (9. Tubes 10. Levers and a 11. Pump)
Don’t leave home without ’em. Leave it to [Park Tool](/en/products/cycling/c/1551?filters%5Bbrand%5D%5B0%5D=park%20tool) to keep you totally prepared in case of mechanical let-down.

### 12. Beer
More of a recovery essential, perhaps…

### 13. Coffee
Coffee is an absolute essential for 98% of cyclists. For quick-out-the-door espresso slams, a tried’n’true [Aeropress](/en/product/5046-862/Coffee%26-Espresso-Maker) does the trick. Ridiculously good beans don’t hurt either.

### 14. Tea
Where some opt for espresso, others opt for tea. Sure, we don’t quite understand, but given how freaking fast some tea-drinkers are, it must do *something*.

### 15. Bananas
A nutritional staple of cyclists the world over, and for good reason: packable, easy to eat with one hand and chock-full of potassium.

### 16. Camera/phone
How else are you going to document that #goodtimesoutside Instagram gem?

### 17. Energy gummies
Essential electrolytes and carbohydrates that are literally candy. What more could your inner eight-year-old ask for? [Fruit smoothie gummies](/en/product/5018-054/organic-energy-chews-fruit-smoothie?colour=NO_COLOUR) or [salted watermelon gel](/en/product/5044-623/salted-watermelon-gel?colour=NO_COLOUR).



### 18. Chips
Maybe not the best choice for mid-ride nutrition, but few post-ride treats match such crunchy goodness.

### 19. Sunscreen
Long days call for [skin care](/en/products/travel-gear/sun-protection/sunscreen/c/810). Plus, spandex tan maintenance is important.

### 20. Bottles and electrolyte tablets
Keep hydrated, people. Pick out your own [exceptional *bidon*](/en/products/camping-and-hiking/kitchen-and-hydration/water-bottles-and-travel-mugs/water-bottles/c/1233?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=cycling), and fill it with [flavour scientist goodness](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/drinks/energy-and-recovery-drinks/c/1176) to keep essential hydration delicious.

### 21. Hats
Crucial for added Euro/pro peloton style. There’s debate about wearing cycling caps during the summer months, so make your own decision here. Regardless, just *always* remember to remove hats when not in kit. The rules are important, people.

### 22. Jacket
Yep, you’re gonna get hot and sweaty on that long climb up. But coming down? You’re in for some chills. Bring along something [packable and effective](/en/products/cycling/cycling-clothing/cycling-tops/cycling-jackets/c/1021).

### 23. Bars
Keep calories in the tank. Just avoid chomping on a bar when ascending steep gradients – it gets weird. Want to mix things up? Try [energy and protein bars](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/training-food-and-drinks/energy-and-protein-bars/c/1178).



### 24. Oranges
Aesthetically pleasing *and* refreshing.

### 25. Speakers
If your planned route calls for a swimming hole or beach stop, why not bring some [portable jams](/en/products/electronics/watches/fitness-and-activity-trackers/c/1110?filters%5Bcustom_fields.features%5D%5B0%5D=bluetooth)? Maybe not ideal for your next Zone 5 interval session, though…

### 26. Pineapple
Do *not* try to stuff one of these in your jersey pocket. You’ll regret it. Trust us on this one.

### 27. Gloves
Classy. Plus, a touch of cushioning keeps you comfy, and they protect your palms and knuckles in case of a spill. Lots of [digit-covers](/en/products/cycling/cycling-clothing/cycling-clothing-accessories/cycling-gloves/c/1542) to choose from.

### 28. Lip balm
There are many documented cases of professional cyclists dropping out of races from overly chapped lips. It could happen to you, too. Be safe out there!

### 29. Chamois creme
Some can last without it, others swear by it. Our verdict? [Absolute luxury](/en/products/camping-and-hiking/health-and-safety/bath-and-sanitation-products/anti-chafing-gels-and-lotions/c/805).



## Related articles
- [How to fix a flat bike tire](/en/explore/how-to-fix-a-flat-bike-tire)
- [Road bikes: disc brakes or rim brakes?](/en/explore/road-bikes-disc-or-rim-brakes)
- [How to choose a bike helmet](/en/explore/how-to-choose-a-cycling-helmet)



See what made our not-so-short list of go-to items for getting after another season.

29 (ish) must-haves for summer riding | MEC Blog

29 (ish) must-haves for summer riding

To get right to the point, I love gear, and I *love* clothes. I love clothes for how they look and make me feel. And I love how they function and help me perform. As a climber and skier, I spend a lot of time in mountain clothes so if a piece makes me feel fat or my butt look saggy, I’m having none of it.

I like to focus on clothing and gear as systems, rather than a bunch of random pieces I like. As summer is approaching, I’ve refined my clothing systems for go-to activities: rock climbing around home in Squamish, and then later in the season, fast moving days of alpine climbing.

## Rock climbing system
What I wear when I go rock climbing comes down to important elements of function and to pure aesthetics.



- [MEC Sanchali Pant](http://www.mec.ca/product/5040-131/mec-sanchali-pants-womens/)
- [MEC Y Not Bra](http://www.mec.ca/product/5035-404/mec-y-not-bra-womens/)
- [MEC Sequence Tank](http://www.mec.ca/product/5040-092/mec-sequence-tank-womens/)
- [MEC Campfire Hoodie](/en/product/5047-298/Campfire-Hoodie)
- [Petzl Hirundos Harness](http://www.mec.ca/product/5040-651/petzl-hirundos-harness-unisex/)
- [Petzl chalk bag](http://www.mec.ca/product/5040-668/petzl-saka-chalk-bag/)
- [Scarpa Booster S Shoes](http://www.mec.ca/product/5037-849/scarpa-booster-s-rock-shoes-unisex/)
- Julbo Breeze Glasses

### Top half
I’m generally a warm person (a polite way of saying I sweat a lot) so I almost always climb in a tank top. This season I discovered the [Sequence Tank](/en/product/5040-092/Sequence-Tank), which is made of performance polyester but includes spandex jersey that makes it feel soft like cotton.



For belaying in the trees, or warming up, I wear my [Campfire Hoodie](/en/product/5047-298/Campfire-Hoodie). My friend Sheri calls a “snuggie” and she’s kind of right. It’s like being swaddled in a million puppies. The colors are incredible, and it includes important elements of stretch, technical fabric, and versatility. But it’s also something I’d wear around town, which is important to me.



### Bottom half
My absolutely favorite climbing pant right now is the [Sanchali](/en/product/5040-131/Sanchali-Pants). They’re like a pair of jeans that look great on, but also perform well on the rock. The epitome of peak to street fashion, they remind me of some French climbing jeans I fell in love with when I was climbing in Chamonix (which were totally flattering, articulated for climbing and also way beyond my budget). So I was stoked when I caught wind that MEC designers were briefing a similar idea. I should add, an important component of climbing or bouldering pants is elasticized cuffs. There is nothing more annoying than getting pumped trying to heel hook, or find a small foothold because your pant cuffs are getting in the way.



## Alpine climbing system
The commitment factor increases when you’re 10 pitches up an alpine route with 10 more to go. Having the ability to hunker down should weather come in or you find yourself getting benighted, is also paramount.



- [MEC Constantia Pant](/en/product/5050-801/Constantia-Pant)
- [MEC T1 Long-Sleeved Shirt](/en/product/5045-465/Merino-T1-Long-Sleeved-Crew)
- [MEC Obsession Jacket](http://www.mec.ca/product/5035-323/mec-obsession-hoodie-womens/)
- [MEC Spicy Jacket](http://www.mec.ca/product/5037-102/mec-spicy-hoodie-womens/)
- [MEC Strappy Bra](/en/product/5050-758/Strappy-Bra?org_text=strappy%20bra)
- Scarpa, Women’s Reflex Velcro
- Buff headband
- [Petzl Hirundos Harness](http://www.mec.ca/product/5040-651/petzl-hirundos-harness-unisex/)
- [Petzl chalk bag](http://www.mec.ca/product/5040-668/petzl-saka-chalk-bag/)
- [Petzl Sirocco Helmet](/en/product/5055-799/Sirocco-Helmet)
- Julbo Breeze Sunglasses
- Atlas 370 Nitrile Gloves
- MEC AlpineLite 35L pack (see the latest [AlpineLite pack line-up](/en/products/packs-and-bags/c/1326?text=alpinelite&org_text=alpinelite))

### Top half
I pair the [Strappy Bra](/en/product/5050-758/Strappy-Bra?org_text=strappy%20bra) with a [T1 Long Sleeved Shirt](/en/product/5045-465/Merino-T1-Long-Sleeved-Crew). The T1 series is my perennial go-to for colder weather high-output activities like alpine climbing and skiing because no matter how much I sweat, once I stop moving the fabric dries out fast so I stay warmer. I always wear a simple long-sleeved crew because I hate having too much stuff around my neck when I add layers. So, if I wear a crew-style top, I can pair it with a mid-layer without choking myself from too much bulk around my neck.

My mid-layer actually does double duty as a mid and outer layer. The [Obsession Hoodie](/en/product/5035-323/Obsession-Hoodie) is lightly insulated and made of stretchy weather-protecting fabric. It has mapped insulation along the upper arms and chest to help keep warmth in while sitting at belays, and has panels of stretch soft shell for easy movement.

For extra safety I carry a Spicy Jacket. It weighs next to nothing, and can easily be added on top of everything if I get cold at belays or (heaven forbid) have to overnight on a route. This might not work for everyone, but I have a Spicy Jacket in both a body hugging and loose fitting size. The body hugging size is great for adventures where I throw it on over a t-shirt, and the loose fitting size goes over a base and mid-layer at belays.

### Bottom half
The [Constantia](/en/product/5050-801/Constantia-Pant) is about as light as I’d go for alpine climbing, I can’t layer long johns under these, so I like to be sure of a warm forecast. Versatile for alpine, cragging, or even bouldering, this pant is another cutting edge, no-one-else-is-doing-it, piece from MEC. It’s a technical soft shell pant, but made in a skinny silhouette. It’s extra bombproof and has incredible stretch. Wearing them is kind of like wearing tear-resistant tights into the mountains.

### Accessories: gloves, helmet, harness
Atlas 370 Nitrile Gloves: my good buddy Dan, who’s like a mad scientist of alpine gear, discovered these gloves that were originally made for fisherman types. They have extra grippy coating on the palms, making them great for climbing easy rock pitches when your hands are super-cold at the beginning of the day. They weigh next to nothing, and are cheap enough that you can trash a pair in one trip and not feel guilty about it.

[Petzl Sirocco Helmet](/en/product/5055-799/Sirocco-Helmet): for fast and light climbing, there’s no helmet better and more durable than this one. It’s incredibly light too. I’ve even seen the Petzl rep step directly on the top of it and watched it bounce back up. It’s the best climbing helmet I’ve ever owned. So, just get over the fact that it looks funny (and let’s be honest, it does look funny) and wear it.**



I’m also a huge fan of the [Petzl Hirundos harness](/en/product/5040-651/Hirundos-Harness). I use it for sport climbing, trad and alpine. It’s the perfect combination of comfort, weight and functionality, as it’s light but still has two gear loops on each side.

### Shoes
For alpine rock climbing I typically wear the Scarpa Reflex Velcro. The flat last makes them comfortable all day. When buying shoes for the mountains, keep in mind that you’ll be wearing them all day, stuffing your feet in all kind of cracks, and by the time you’re halfway through the day, your feet will have swollen to twice their size from all the beating up. The Reflex is super-light, simple and weighs 216 grams. Weight matters people, so pare it down where you can!



Huge thanks to MEC’s photo team for taking these artsy images of my clothing systems! I usually shoot my gear on my kitchen floor, and while that helps to keep things authentic, it really does a disservice to the clothing when it’s displayed next to my dirty stove.

*Want more from Sarah? Follow her on Instagram [@sarahleannehart](http://instagram.com/sarahleannehart) or read her [2013](http://sarahleannehart.blogspot.ca/2013/10/the-gear-i-love.html) and [2015](http://sarahleannehart.blogspot.ca/2015/05/the-gear-i-love-201415-edition.html) Gear I Love posts on her blog: [As It Happens](http://sarahleannehart.blogspot.ca/)*



## Related articles
- [About climbing gear and carabiners](/en/explore/about-climbing-gear-and-carabiners)
- [How to choose a climbing rope](/en/explore/about-climbing-ropes)
- [15 things I wish I knew before I started climbing](/en/article/15-things-i-wish-i-knew-before-i-started-climbing)



The Gear I Love: One Pro Climber's Summer Essentials | MEC Blog

The gear I love: one pro climber's summer essentials

*From relaxing mud baths and natural attractions to action packed trails and fun obstacle courses, these are the top spots to muddy things up.*



### Mountain biking on Vancouver’s North Shore, Canada


Bring your bike to the North Shore in October or February and prepare to get dirty. The constant downpour muddies up every twist and turn, giving your ride an added challenge. With so much terrain to explore, you won’t want to let the soggy conditions stop you. Just wear your sludge like a badge of honour. That said, [layers](/en/ideal-for/cycling+mountain-biking/products/clothing/c/981?q=%3Asales-rank) are wise.



Forget clinical-feeling float therapy tanks – keep it natural with a trip to the Dead Sea. As the saltiest body of water in the world, a dip in these waters is said to relieve joint pain, heart complications and even skin problems. Smear on some mud before taking a dip to remove toxins and toss on your [packable robe](/en/product/5034-747/RobeTowl-Personal-Towel) on the way out.



Fitness buffs looking for a new challenge will love the [Rugged Maniac 5k](http://ruggedmaniac.com/). With Canadian stops in Toronto, Calgary and Vancouver plus races across the United States, there’s plenty of opportunity to get in on the rugged fun. Expect playground-style challenges: slide, monkey bar rings and see-saw-like obstacles – and a bunch of mud. Before you hit the Shoe Catcher make sure you heel-lock those runners!



An archipelago of over 500 islands, Palau is home to more than a few mysteries. Adventurous [beach travellers](/en/products/clothing/swimwear/c/1036?q=%3Asales-rank) can swim with golden jellyfish in the Rock Islands (these isolated marine animals have lost their sting) before making your way to the Milky Way Lagoon to coat up with shining white limestone mud and rinsing off with a [snorkel](/en/products/gear/snorkel-gear/c/1417?q=%3Asales-rank) session.



Active travellers exploring the land of fire and ice will undoubtedly make a stop in Reykjavik, but few may take the short 35 minute car ride to Hveragerði. The small town is just 45km east of the capital and is located in an active volcanic zone, giving tourists a great display of the country’s geothermal activity – including its mud baths, which are said to offer natural pain-relief for hikers and wanderers looking to dip their tired feet.



Best places in the world to get muddy | MEC blog

Best places in the world to get muddy

We all have those favourite routes from home that are quick, fun and get us familiar with our neighbourhoods, but what if venturing further meant we had more to admire? We chose some pieces of art, architecture and engineering from a few major Canadian cities, to help turn your next run into a culture crawl.

### Toronto and Barrie
##### The distillery district


This artisan mecca boasts great shops, restaurants and cobblestone streets worthy of a Saturday stroll and patio lunch. But while you’re mid-sweat why not take off down Gristmill Lane and spend time with a few notable pieces of art instead? Keep an eye out for Michael Christian’s *Koilos*sculpture, *Still Dancing*by Dennis Oppenheim and the Insta-famous Love Locks installation. Use [#distilleryto](https://www.instagram.com/explore/tags/distilleryto/) to find more.



##### Monument to multiculturalism at Union Station


As Canada’s busiest multi-modal transportation hub, [Union Station](https://twitter.com/unionstationto) sees a lot of different faces. In 1985, Italian artist [Francesco Perilli’s bronze masterpiece](https://www.instagram.com/explore/tags/monumenttomulticulturalism/) was unveiled in front of the Beaux-Arts-style building as an ode to the positivity of multiculturalism and the dialogue and peaceful collaboration it can spark among people of different ancestries and convictions – a great place to see and a great topic to meditate on when your mind starts to wander on long, slow runs.



##### Spirit Catcher


Ron Baird’s [*Spirit Catcher*](https://www.instagram.com/explore/tags/spiritcatcher/) sculpture has travelled the nation from its original Expo 86 home in Vancouver’s False Creek, all the way to Kempenfelt Bay in Barrie. The piece explores First Nations’ mythology of the Thunderbird and is now part of the MacLaren Art Centre’s permanent collection. MEC Ambassador [Jim Willett](/en/explore/mec-ambassadors/jim-willett) appears ant-sized next to the twenty tonne steel sculpture. Cool fact: its 16 quills are kinetic and rock back and forth as the wind blows.

### Calgary
##### The Peace Bridge


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In an interview with the Calgary Herald, Spanish architect Santiago Calatrava called the [*Peace Bridge*](https://www.instagram.com/explore/tags/peacebridge/) the most technically challenging work he’d ever designed, and for good reason. The structure has a webbed, tubular design with just a 1% slope – a pretty amazing feat considering it has no pillars, masts, beams, arches, cables or lower supports other than the embankment at either side of the Bow River. A favourite of pedestrians, the maple-leaf-red bridge is so famous it has its own Instagram account, [@peacebridgeyyc](https://www.instagram.com/peacebridgeyyc/).



##### Wonderland at the Bow


If you’re looking for a turning point in your run, consider [*Wonderland*](https://www.instagram.com/explore/tags/wonderlandyyc/) at Calgary’s [Bow building](https://www.instagram.com/explore/tags/bowbuilding/). The 12-metre high, bent-wire cameo features two door-sized openings that invite passersby to get up close and personal with Barcelona-based artist Jaume Plensa’s work. Participation is a big part of this YYC landmark and from inside, visitors can get a whole new perspective of the iconic skyscraper that rises 58 storeys above it.

### Vancouver
##### Science World


Originally built for Expo 86, this “golf ball” on False Creek is a [geodesic dome](https://www.scienceworld.ca/buildinghistory) – a patented invention of American inventor R. Buckminster Fuller, also used at Expo 67 in Montreal. The 391 lights across 766 triangles make [Science World](https://www.instagram.com/explore/locations/1654/) a favourite to capture at night. Plan your run for dusk and enjoy the scene as the sunset fades and the dome lights up (and revisit during the day to check out all the cool exhibits inside).



##### Bridges galore


From [Ironworkers](https://www.instagram.com/explore/tags/ironworkersbridge/) to [Lions Gate](https://www.instagram.com/explore/tags/lionsgatebridge/), Vancouver is home to more than a few bridges. [Burrard](https://www.instagram.com/explore/tags/burrardbridge/), [Granville](https://www.instagram.com/explore/tags/granvillebridge/) and Cambie offer great views of False Creek and English Bay and are accompanied by ocean air breezes (plus Granville offers an awesome view [@OsGemeos](https://www.instagram.com/osgemeos/)’s [*Giants*](https://www.instagram.com/p/seDDTXhwhv/?taken-by=osgemeos)). Ironworkers features three-metre safety railings that skew and fade your perspective the faster you tread. And suspension-style Lions Gate is a great way to tack on a couple extra kilometres to your next [Stanley Park](https://www.instagram.com/explore/tags/stanleypark/) run.

### Montreal
##### Habitat 67


Israeli-Canadian architect Moshe Safdie’s [*Habitat 67*](https://www.instagram.com/explore/tags/habitat67/) has become an emblematic symbol of the Montreal landscape. The building’s design was originally conceived as part of Safdie’s McGill University thesis and focused on the connection between quality of life and an urban environment. The building draws its name from both the centennial year, and the 67.354 modules stacked on top of one another to form 148 individual residences. Run by and you might see MEC Ambassador [Joan Roch](/en/explore/mec-ambassadors/joan-roch) training for his next ultra.



##### Montreal Biosphere


Consider yourself an environmentalist? A sprint past former Expo 67 pavilion, aka Montreal’s [Biosphere](https://www.instagram.com/explore/tags/montrealbiosphere/), may be just the thing to convince you to take on more foot-powered commutes. The design combines R. Buckminster Fuller’s steel geodesic dome with an interior set of enclosed buildings designed by Éric Gauthier. Together they make up an environmental museum exploring water ecosystems, climate change and sustainable development.



Take your run to the next level by looping in art, history and architecture.

Run this: Bridges, monuments and open-air art

Can we take a moment to discuss the genius of the camp s’more? Melty, crunchy and beautifully gooey – it’s probably the best camp snack ever. But here’s the thing: most folks have experienced only *one* variety of s’more. Sure, it’s a bonafide classic, but doesn’t a snack as universally lauded as the s’more deserve just a bit of experimentation?

Enter our craft s’more guide: a way to change how campers think about the humble yet much-loved s’more. We get that s’more traditionalists are apt to be a bit offended by the following experiments in s’moredom but, seriously, these are well worth a try. We’ve included some potential beverage pairings as well, for all the s’moreliers out there (sorry, we had to).

## S’mores kebabs
*Fresh local fruit + marshmallows + melted butter + toppings*



A Twist on Classic Camp S'mores



S’mores without chocolate? Oh yes, it’s possible (and delicious). Chefs Chuck Hughes and Danny Smiles show us their twist on classic camp s’mores with sweet local peaches and over-the-top toppings.

## S’moreos
*Black and white cookies + marshmallows*



Decadent in every way, this craft s’more combines two of the world’s finest desserts into one delicious, gooey mess. Recommended pairings include White Russians, reasonably hoppy IPAs or a cool glass of milk.



## Simian s’mores
*Graham crackers + marshmallows + bananas + peanut butter cups*



A subtle yet striking variation on the common s’more that pairs masterfully with root beer and dessert porters.



## S’more snaps
*Gingersnaps + marshmallows*



Pared back yet deceptively complex, s’more snaps blend the creamy texture of marshmallow with gingery spice for a truly well-rounded treat. Pairs well with chai tea or a [slightly spicy saison](/en/products/camping-and-hiking/camp-kitchen/coolers-food-storage-and-bar-items/flasks-growlers-and-wine-storage/growlers-and-beer-glasses/c/1778).



## S’morittos
*Tortilla + chocolate spread + peanut butter + marshmallows*



Playful and well-balanced, this rich and messy treat perfectly concludes a night spent enjoying [hand-blended camp margaritas](/en/product/5027-635/Vortex-Blender).



## S’mores en blanc
*Vanilla cookies + marshmallows + white chocolate*



Surprisingly light on the palate, a carefully crafted s’mores en blanc elevates tones of vanilla and honeydew from a [nicely chilled](/en/products/gear/camp-kitchen/coolers-and-food-storage/coolers/c/1269?q=%3Asales-rank) pinot grigio, chardonnay or can of coke.



## Breakfast s’mores
*Pancakes + marshmallows + strawberries + maple syrup*



If it’s brunch you’re after, this s’more delivers. Substitute chocolate spread for maple syrup for a more traditional approach. Beverage pairing? A deep, chocolately espresso extracted from your [AeroPress](/en/product/5046-862/Coffee%26-Espresso-Maker) or [hot chocolate](/en/products/camping-and-hiking/food-and-drink/drinks/coffee-and-hot-chocolate/c/1581).

*Did we miss any good combinations? Let us know on [Facebook](https://www.facebook.com/mec/) and tag us in your s’mores photos @mec on [Instagram](https://www.instagram.com/mec/).*



## Related articles
- [9 easy meal hacks for family camping](/en/article/9-easy-meal-hacks-for-family-camping)
- [Camping checklist](/en/explore/camping-checklist)
- [A coffee addict’s guide to camp coffee](/en/article/a-coffee-addicts-guide-to-camp-coffee)



Seriously, these are worth a try (and they have bonus pairing suggestions).

Craft s'mores: Boost your camp snack game | MEC Blog

Craft s'mores: Boost your camp snack game

*Sure, you can hit the gym and up your reps – or you can take your training closer to a real obstacle course and get inventive.*

What is it about an obstacle course that makes you feel like you’ve really accomplished something? Scaling walls, getting covered head-to-toe in mud and muck, bailing enough to use up a box of band-aids probably have a bit to do with it. But how do you train for one of these things, so you can maximize the experience? We dreamed up some accessible ideas to get you fired up for falls and fun.*

## 1. Monkey bars
Mastering the monkey bars as a kid was a big deal and you might be surprised how challenging they can be, even now. Get swinging, skip rungs or go backward to work your core, lats, deltoids and upper back.

## 2. Ice bath
So the water may or may not be freezing at your race, but it will definitely be cold. You might as well get used to some chill sessions so you know what you’re in for.

## 3. Take shortcuts
Beat your friends to the coffee shop by hopping a fence, climbing a low wall, or helping each other up over a barrier taller than you both (without trespassing, of course).

## 4. Piggyback friends
Next time you’re headed somewhere, offer to give your bud a lift. If you’re feeling ambitious try a light jog. Carrying to-go coffee is not recommended with this one.

## 5. Slide and ramp runs
Scout out a playground with a giant slide, find a high skate bowl or ramp and run up it. Doing a warped wall obstacle on a race is pretty much a guarantee.

## 6. Crawl around
Tunnels, tubes, small spaces – there is definitely some claustrophobic crawl space waiting for you. Get familiar with the underside of your dining table and the stash of seasonal gear under your bed.

## 7. Stadium sprint
Find a high school track or stay behind after the next football game. Run the risers in singles, then skip every first or second stair and repeat.

## 8. Mud fight
Exactly what it sounds like. Get used to getting dirty.

## 9. Balancing act
Grab a balancing board and use it any time you’re doing something inactive – at your stand-up desk, while you’re on the phone or even reading. Switch up your stance and try going one-legged too.

## 10. Provoke the cat
You may as well get used to a few scrapes and scratches, plus your cat will love you.

## 11. Water walkers
Head to your local pool and make like an aquasizer. Run, walk and tread your way from either end of the pool. Add some flotation devices to your ankles to turn up the intensity.

## 12. Gym class hero
Remember those brutal sit-up competitions you had to do in elementary school gym class? Challenge your friends, coworkers or siblings.

## 13. Pile high
You know that pile of dirt out back? Yeah, that one. Or the gravel one. Or the sand one beside it. Climb that thing and descend. Repeat until your legs burn.

## 14. Walk the line
A roll of masking tape and a flat surface are your new best friend. Walk that line, again and again and again. Tip toes, variable speeds and backwards mode encouraged.

## 15. Trampoline time
What better way to get comfortable with getting some air? Bonus: toss and catch a ball while you’re on it to dial up your coordination.

## 16. Long way down
Make friends with heights and head to a local pool with a diving tower. Start at one metre and work your way up to 10.

## 17. Mind the gap
Before parkour athletes could flip, they jumped. Couch to floor, deck to grass, bed to pile of pillows. Get used to taking a leap.

**Kid-like enthusiasm plus grown-up common sense are strongly encouraged.*



How do you get ready to climb a warped wall or dodge swinging heavy bags?

17 weird ways to train for an obstacle course

“You hear us talk about it all the time, but this is really about just making it count – and that’s going to mean something totally different to each of you.” Ally Pintucci, one fourth of Vancouver-based crew [Chasing Sunrise](https://dailyhive.com/vancouver/chasing-sunrise-adventures-vancouver) (CS) has the undivided attention of 50 strangers who, just two hours earlier, checked in at the parking lot of MEC headquarters in Vancouver and boarded a bus into the unknown.

A few weeks earlier Ally and CS co-founders Gordon Swenson, Julian DeSchutter and Taylor Smith had the difficult task of choosing 50 participants from over 2000 applicants to come on an all-expenses paid mystery weekend care of [MEC Outdoor Nation](https://outdoornation.mec.ca/en/), [BC Parks](http://www.env.gov.bc.ca/bcparks/) and Chasing Sunrise (plus other fantastic sponsors). Now at an empty campsite in [E.C. Manning Park](http://www.env.gov.bc.ca/bcparks/explore/parkpgs/ecmanning/), BC – celebrating its 75th anniversary this year – the group still had no idea what was going on.

“There’s a lot more to life than being in your 9 to 5 routine,” Ally tells the crowd. “None of us play nearly as much as we should. That’s why we’re here this weekend – to live in the moment and remember how to be a kid again. Welcome to [ChaseCamp 2016](https://www.youtube.com/watch?v=nyuJWCpP7hU)!”



While cheers and claps erupt, there are a few stunned and hesitant faces in the crowd. One camper displaying a mix of surprise and delight is Gurjeet Singh. A first generation Canadian, Gurjeet is now the general manager of his parent’s 23-year-old fabric business. While he’s an avid hiker, he’s never been camping before, but the CS crew made the weekend a first-timer’s dream. Fifteen MEC tents have been pitched and stocked with MEC sleeping bags and pads. At a neighbouring log shelter adorned with a “CHASECAMP” banner, fresh, healthy lunch from Whole Foods is already being prepared by Kyle Friesen and Laura Rosset of Paleo food delivery company Fuel Your Fire (vegan, vegetarian, pescetarian and gluten-free options, too). In the centre of the tent city, a MEC Outdoor Nation lounge is decked out with chairs, tables and lanterns. Between two perfectly gapped trees, four hammocks are slung in a bunk-like fashion. Parallel to a path that leads to the water’s edge, there’s a semi-taut slackline. Down at Lightning Lake a pile of floaty toys wait for a dip.

“I’ve never slept in a tent before in my life,” admits Gurjeet. “I didn’t know what that little inflatable thing underneath was, but the guys I was rooming with told me to blow into it and after a couple breaths it was done. I put it down, laid on it and was like ‘this is really comfortable.’”



The weekend starts to unfold with an epic rock-paper-scissors icebreaker game where each defeated camper has to cheer on the victor in their next battle. At the end, the motley crew of 21 to 43 year-olds are shouting through wide smiles. While they run the gamut from hyper-passionate outdoorsy types to those who have never camped before, like Gurjeet, they all have one thing in common: they agreed to go on a 36-hour adventure without a clue of what that adventure was – but Ally is keen to fill them in. An afternoon of Ultimate Frisbee, California kickball, dinner and s’mores around the fire will polish off their Saturday. Gurjeet is all over it. “You see it in the movies and you see it on TV and I’ve always wanted to go,” he says. “But being the son of an immigrant family, camping didn’t make sense to them. I haven’t had the chance to go due to school and work, but it’s what I hoped it would be – good times around the campfire, chilling by a body of water, some physical activities and having heart-to-hearts with people, in this case total strangers.”



Those total strangers have become fast friends within only a few short hours. They are travellers, plumbers, parents, resource ecologists, entrepreneurs, students, environmental scientists and self-described vagabonds, among others. They wanted in and they got it everything that came with it, including a 2:45am wake-up call from the CS crew.

Headlamps flicker through the trees on Sunday morning. Following a fresh juice and energy bar snack courtesy of Body Energy Club, everyone piles in for a short bus ride to start an 8km hike up to Cascade Lookout. Kyle and Laura are cooking bacon, eggs and hashbrowns at the top, plus brewing pots from Salt Spring Coffee – a sweet relief that no one seems to be able to put into words. As the sun crests over the mountains, lighting the sky up in shades of pink, orange and gold, the new friends hug, cuddle for warmth and pose for photos. This moment is not only the CS namesake, it’s their signature, and it’s that intangible thing that makes everyone in their community feel connected, even if it’s only over Instagram.

> “There’s something really special about catching a sunrise,” explains Ally. “It’s different from sunset because sunset is common for people; it’s easily accessible. Sunrise, however, is usually planned out and taken in alone, especially when you’re forcing yourself to peel your eyes open at the craziest of hours to catch it.”
>


The significance of the moment is not lost of Gurjeet. Later, as his buds are napping in the sun beside the lake, he reflects on the personal weight of the weekend. “My parents came from India in the 80s. We didn’t have any family here or grandparents to rely on so after school I’d go to the store. It’s a respect thing too,” he says. “Your parents did this for you – left a place where they were settled, came to a new country and started a business to give you a better life. When I saw the CS posting, I knew I had to apply. I feel like if I didn’t come out I’d be squandering the opportunity that they moved here to give me.”

For the class of [Chasecamp 2016](https://www.youtube.com/watch?v=nyuJWCpP7hU), their opportunity and sunrise reflection came with rad extras that elevated the whole camp experience – using a [Lifestraw](/en/product/6018-750/personal-water-filter-straw?colour=dark+mountain+gray) bottle to drink right from the lake (something Gurjeet says his Mom has always told him specifically not to do), snacking on healthy bars from [Vega](https://myvega.com/) between kickball games, dancing around the campfire to Ultimate Ears Bluetooth speakers and not worrying about missing a moment because the entire weekend was being recorded for them by a bevy of talented photographers, videographers and staff from Hitcase.

“There are some things I didn’t know until now,” says Gurjeet. “I definitely burnt my first two marshmallows trying to make s’mores. There’s a technique to getting it right. I know now what to wear and not wear – long sleeves once the sun goes down and flip flops for comfort.”

As the group took down tents and packed their stuff to board the bus back, the gratitude for the experience was on the face of every camper. “I don’t know how any other camping experience is going to compare,” Gurjeet sighs.



The beauty of the Chasecamp weekend was that everyone who went was so willing to step outside their comfort zone. A lack of knowledge and community are big barriers for people wanting to trying something like camping, but groups across the country like Chasing Sunrise are making it happen – taking strangers into the wild and up mountains in the middle of the night so they can witness the beauty of nature one mystery weekend at a time.



For Gurjeet Singh, camping was just a cool thing he saw on TV. Then Chasing Sunrise and MEC Outdoor Nation took him on a 36-hour adventure into the woods.

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