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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

From February 22 to March 1, 2020, MEC will present the 16th edition of the [Pentathlon des Neiges](http://www.pentathlondesneiges.com/en). Each year, this event draws in a wide range of energetic people (with a few icicles on the tip of their noses) to the Plains of Abraham to get active in the coldest months of the year. The Pentathlon seems to attract five types of participants. Do you recognize yourself in one of these types? 

## The Super Fan


Outgoing by nature, Super Fans make sure they have the latest colours and threads, even before their training kicks off. They’re the first to pick up a [souvenir toque](http://www.pentathlondesneiges.com/en/node/878) at MEC and add the Snow Pentathlon frame to their [Facebook](https://www.facebook.com/Pentathlondesneiges/?tn-str=k*F) picture. But where they truly shine is with team spirit. These are the people that bring your crew together. They’re the force responsible for getting your group on a training schedule, and they know what to say to get you out of bed on [training days](https://www.facebook.com/events/1047714695578697/). They’re also most likely to win the Friendship Trophy for your team. Want to see the Super Fan in their natural environment? Check out: [#mec](https://www.facebook.com/hashtag/mec?source=feed_text&epa=HASHTAG&__xts__%5B0%5D=68.ARBYDCiHpS8foZO3D9T_eiIYgCvSFG4JLhp6J3GDa1DiWm6eQm_23nkqdGDLNQOPt8e17JgLIaq3I-TkbtSEsivE-oU1ZJ13veUkDZpxxwbvc4nISXmT2BQGKq5dmO4WBTt9QyJw9vXctKGWddLynGACfCJAurd9-5kQQHSWTBvAJ5705TOs-3vSRwlIofruWPJQh5zp8klna6aIIEFbB3SRAcPCwOc9MhDT1kNvDHAtVBbxtnagEyhkoGqj58-TZwL_i0bxqVoOgGpogxVIqoCz7T3MGv7--66ywSQhv-1mMZjAgrsKuTDt52GFjMW0tIZiIFhIEQoEU6LKKDv7TQtmWQ&__tn__=%2ANK-R) [#pentathlon](https://www.facebook.com/hashtag/pentathlon?source=feed_text&epa=HASHTAG&__xts__%5B0%5D=68.ARBYDCiHpS8foZO3D9T_eiIYgCvSFG4JLhp6J3GDa1DiWm6eQm_23nkqdGDLNQOPt8e17JgLIaq3I-TkbtSEsivE-oU1ZJ13veUkDZpxxwbvc4nISXmT2BQGKq5dmO4WBTt9QyJw9vXctKGWddLynGACfCJAurd9-5kQQHSWTBvAJ5705TOs-3vSRwlIofruWPJQh5zp8klna6aIIEFbB3SRAcPCwOc9MhDT1kNvDHAtVBbxtnagEyhkoGqj58-TZwL_i0bxqVoOgGpogxVIqoCz7T3MGv7--66ywSQhv-1mMZjAgrsKuTDt52GFjMW0tIZiIFhIEQoEU6LKKDv7TQtmWQ&__tn__=%2ANK-R) [#pentathlondesneiges](https://www.facebook.com/hashtag/pentathlondesneiges?source=feed_text&epa=HASHTAG&__xts__%5B0%5D=68.ARBYDCiHpS8foZO3D9T_eiIYgCvSFG4JLhp6J3GDa1DiWm6eQm_23nkqdGDLNQOPt8e17JgLIaq3I-TkbtSEsivE-oU1ZJ13veUkDZpxxwbvc4nISXmT2BQGKq5dmO4WBTt9QyJw9vXctKGWddLynGACfCJAurd9-5kQQHSWTBvAJ5705TOs-3vSRwlIofruWPJQh5zp8klna6aIIEFbB3SRAcPCwOc9MhDT1kNvDHAtVBbxtnagEyhkoGqj58-TZwL_i0bxqVoOgGpogxVIqoCz7T3MGv7--66ywSQhv-1mMZjAgrsKuTDt52GFjMW0tIZiIFhIEQoEU6LKKDv7TQtmWQ&__tn__=%2ANK-R) [#pdn](https://www.facebook.com/hashtag/pdn?source=feed_text&epa=HASHTAG&__xts__%5B0%5D=68.ARBYDCiHpS8foZO3D9T_eiIYgCvSFG4JLhp6J3GDa1DiWm6eQm_23nkqdGDLNQOPt8e17JgLIaq3I-TkbtSEsivE-oU1ZJ13veUkDZpxxwbvc4nISXmT2BQGKq5dmO4WBTt9QyJw9vXctKGWddLynGACfCJAurd9-5kQQHSWTBvAJ5705TOs-3vSRwlIofruWPJQh5zp8klna6aIIEFbB3SRAcPCwOc9MhDT1kNvDHAtVBbxtnagEyhkoGqj58-TZwL_i0bxqVoOgGpogxVIqoCz7T3MGv7--66ywSQhv-1mMZjAgrsKuTDt52GFjMW0tIZiIFhIEQoEU6LKKDv7TQtmWQ&__tn__=%2ANK-R)

## The Strategist


They know where they’re going and they know what they want: a victory. And of course, they have an [elaborate plan](https://www.unispourlesport.com/en/event?ev=penta) to get there. After they reserve their spot day one of the [Pentathlon registration period](http://www.pentathlondesneiges.com/en/registration) (probably for one of the solo challenges, because they can do it all, naturally), they train with the dedication and discipline of someone who’s got their eye firmly locked in on the prize. They [prepare properly](https://www.youtube.com/watch?v=YEQqGNdqt8g&feature=youtu.be&t=385&utm_source=PDN_Liste+de+diffusion&utm_campaign=247becf977-mailchimp_pentathlondesneiges_2020&utm_medium=email&utm_term=0_951dbfec4b-247becf977-126293221&fbclid=IwAR0hCi-0Xp3jKpfBW34yutdYQw-DEFzEGYrcD045P__PwPWLCFc8w357-6g), know all the [right workouts](https://www.facebook.com/events/1047714695578697/) and have definitely read [10 keys to a successful winter challenge](/en/article/10-essentiels-pour-reussir-un-defi-sportif-hivernal). Their place on the podium is certainly within reach. 

## The Single-minded Specialist


Unlike the Strategist, the Single-minded Specialist focuses all their efforts on a single discipline… and they know every little detail about their sport. They’ve refined their techniques through [workshops](https://events.mec.ca), and you’ll likely find them discussing an obscure waxing technique with one of the MEC employees in the free repair shop on the Pentathlon site. Passionate as they are, it’s easy for them to forget that other sports exist, so any network outside their discipline tends to be a little underdeveloped. Fortunately for them, many groups (like the [Pentathlon Facebook group](https://www.facebook.com/groups/pentathlondesneiges/?__tn__=HH-R#_=_)), exist to help them extend their reach. If you’re looking for a ringer for something in particular, there’s no doubt that the Single-minded Specialist would be a great asset to your team.



Part Super Fan, part Strategist, the Keener wants to (and can do) it all. They covet both a place on the podium and the Friendship Trophy. They’ll shout “here!” at the earliest morning workouts, and say “cheese!” at the MEC photobooth that supports [#protectourwinterscanada (POW)](https://protectourwinters.ca/fr/). Following a Keener as they do the rounds will give you a serious cardio workout (something to consider for your own training). But the one weakness of the Keener is that spreading themselves too thin can sometimes lead to exhaustion, so there’s a good chance you’ll see them sprawled out on one of the couches in the MEC Refuge at the event.

## The Devoted Spectator


What would the Pentathlon be without them? Devoted Spectators are essential to creating the awesome atmosphere that dominates this snowy event. Although the cheer-genes of most of these creatures are resistant to the cold, there are a few that prefer the greenhouse-like warmth of MEC Refuge. From this cozy zone, they get a prime spot to view the race, along with a chance to try out outdoor gear, rent comfy items for themselves, and sip samples of some bevvies. Inside or outdoors, they’re a key part of Pentathlon even if they’re not doing activities themselves.

Pentathletes: you are all amazing! No matter how to choose to join this massive winter multi-sport party (and no matter what type of athlete you are), we’re always impressed with everyone who makes this event awesome, year after year.

**The 2020 Pentathlon des Neiges is February 22 to March 1. [Register now](http://www.pentathlondesneiges.com/en).**

*If you need outdoor gear to participate in the Pentathlon, you can easily rent it online at MEC stores in*[*Quebec*](https://mecquebec.pointofrentalcloud.com/portal/)*,*[*Montreal*](https://mecmontreal.pointofrentalcloud.com/portal/)*,*[*Longueuil*](https://meclongueuil.pointofrentalcloud.com/portal/)*,*[*Laval*](https://meclaval.pointofrentalcloud.com/portal/)* and*[*Ottawa*](https://mecottawa.pointofrentalcloud.com/portal/)*.*



## Related articles
- [10 key essentials to a successful winter challenge](/en/article/10-essentiels-pour-reussir-un-defi-sportif-hivernal)
- [How to choose cross-country skis](/en/explore/cross-country-nordic-skis)
- [103 ways to make this your best winter ever](/en/article/103-ways-to-make-this-your-best-winter-ever)



The Pentathlon seems to attract five types of participants. Do you recognize yourself in one of these types? 

What type of Pentathlete are you?

The first time I went on a backcountry hut trip, I was excited. So excited, in fact, that I set a blistering pace on the ski in to the hut… literally. By the time I got to the hut, my feet had blisters on top of blisters. It was the first time I’d experienced blister inception, and I vowed then and there it would also be the last time. The one perk of not being able to ski that weekend? I got to hang out in an amazing backcountry hut for a few days.

I learned a lot on that first hut trip and the many more I’ve taken since, which have thankfully involved a lot more skiing. Few things in life are more fun: you get ski-in/ski-out accommodations, epic mountain views and endless terrain. But before you head out into the backcountry armed only with skis and hut booties, there are a few things to keep in mind:

## Step 1: If you book it, they will come
It can be challenging to get friends to commit to a trip unless there’s something tangible they can latch onto. Something tangible like an email confirmation for a hut reservation.

A hut reservation through the [Alpine Club of Canada](https://www.alpineclubofcanada.ca/web/) (ACC) is the first step to getting people to commit. In addition to being Canada’s national mountain organization, the ACC is one of MEC’s [community partners](/en/explore/partnerships) and operates the largest network of backcountry huts in North America, including BC, Alberta, Quebec and Ontario. You get reliable shelter, clean cooking and sleeping areas and access to water and toilets. Bonus: if you get an ACC membership, you’ll snag a discount on future hut fees.

> *Staff tip: Backcountry hut reservations fill up very early in the season, sometimes up to three months in advance. You have to book super early, otherwise you may be waiting till next year.*
>


## Step 2: Rally your crew
Once you’ve secured your reservation, it’s time to fill the hut. Set the tone early with a raucous invite to your fellow shredders. I like to use group chat for invites as it’s guaranteed to get the banter going and maximize stoke, which means better odds for your pals to commit early.

Remember to keep the group dynamic in mind. It’s best to bring along like-minded individuals with similar objectives. Nothing’s worse than wanting to crush ski lines in the morning while others want to crush beers past midnight. It’s also essential that everyone has their avalanche safety training (more on this below).



## Step 3: Make a list, check it twice
Do you know people who pack for trips the morning they’re leaving? I, too, used to employ this strategy.

But then I forgot skins on a 25cm day in Revelstoke. Another trip, I forgot hut booties and had to wear my liners all weekend. After these valuable learning experiences, I’m now a huge fan of packing lists and being organized. Before a hut trip, I start with a [backcountry skiing packing list](/en/article/ski-touring-checklist) and cross-reference it with a [winter camping gear list](/en/explore/winter-camping-gear-checklist).

Aside from the obvious items ([skis](/en/products/snow/backcountry-skiing/skis/c/2069), [skins](/en/products/snow/backcountry-skiing/climbing-skins/c/2076), [sleeping bag](/en/products/camping-and-hiking/sleeping-bags-and-pads/sleeping-bags/c/1410)), other things you don’t want to forget are:

- [Avalanche safety gear](/en/products/snow/avalanche-safety-gear/c/2081) and the know-how to use it. It’s a must – and are there fresh batteries in your beacon?
- [Coffee](/en/products/camping-and-hiking/kitchen-and-hydration/coffee-makers-and-kettles/c/1272). It doesn’t weigh much and can greatly alter moods. Pack extra and make sure your group has an [Aeropress](/en/product/5046-862/Coffee%26-Espresso-Maker) or two.
- [First aid kit](/en/products/camping-and-hiking/health-and-safety/first-aid-kits-and-supplies/c/279). Include [blister treatment](/en/products/camping-and-hiking/health-and-safety/c/1206?text=blister) and treat any blisters as soon as you notice a hot spot. It may seem like a pain to take your boots off, but I promise it’s a much bigger pain not to.
- [Good ski socks](/en/products/footwear/socks/ski-socks/c/1520). If you’ve haven’t tried [Dissent Labs](/en/brand/dissent-labs/products/footwear/socks/ski-socks/c/1520), do yourself a favour and get a pair – you’ll never buy another pair of ski socks again. You also won’t end up stuck in a hut all weekend unable to ski because of massive blisters.

> *Ambassador tip: “My secret item for a hut trip is wet wipes. Shower in a bag is a must for the musty.” – Reuben Krabbe*
>


## Step 4: Make a meal with appeal
[Dehydrated meals](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/camping-meals/c/1180) definitely have their place in the adventure kingdom. But unless your hut trip is a long slog in and you’re going ultra-light, you’ll want to bring along real food. Dinner at the hut is when everyone shares stories of their awesome ski day. I’m a big advocate for a little suffering on the ski in if it means I get to après with a charcuterie board and ice-cold drinks all weekend.

My recommendation? Divide your crew into smaller groups and assign each group a meal. Yes, it means you won’t have to cook every night, but it also means you’ll get to eat something you don’t normally make. People can even get competitive trying to one up each other and you may end up with a delicious spicy tofu curry served over garlic risotto and naan bread.

Finally, you may be sharing the hut with other people (and likely a few mice, maybe a pine marten), so make sure to tidy everything up when you’re done and pack it all out with you when you leave.

> *Ambassador tip: “**I’ve made a few pasta dishes with real vegetables that went down great. I’m not sure if it would have gotten a standing ovation from my home stove, but it was a treat in the hut. More memorable was probably the time I packed a cucumber to the Watersprite Hut that froze solid by the time I got there. Lesson learned!” – Jessa Gilbert*
>


## Step 5: With great powder comes great responsibility
Before you head into the backcountry in winter, it’s **crucial** that you have avalanche safety training.

Start by taking a course with [Avalanche Canada](https://www.avalanche.ca/training). MEC is proud to be the presenting partner of their Avalanche Canada Training Program. After the course, get together with your ski group to work through different rescue scenarios and practice using your avalanche safety gear.

It’s also important to research the area you’re going to, along with the recent conditions. Bring a [compass](/en/products/camping-and-hiking/navigation-maps-and-guidebooks/compasses/c/1247), a [GPS](/en/products/camping-and-hiking/electronics/gps-navigation/c/1139?b=100-1549-1244) and a [map](/en/ideal-for/backcountry-skiing/products/travel-gear/books-maps-and-dvds/maps/c/936?b=100-1549-1244) with popular ski lines on it. Most skiers know north facing > south facing, but that’s only helpful if you know which way is north. Being prepared with knowledge of the area, the snowpack, and where you’re hoping to ski will increase your chances of hitting the best (and safest) terrain.



## Step 6: You won’t be skiing the whole time
A great way to pass time when you’re not skiing is to play [hut games](/en/products/camping-and-hiking/games-and-gifts/c/1225). Lots of huts have a deck of cards kicking around, or rogue games that the whole cabin can get involved in. The sun sets early, so you might as well get to know the group.

> *Ambassador tip: “I always carry a film camera and sketchbook with me. Sketching in the outdoors helps me slow down and observe and appreciate my surroundings. The film camera gives me something to look forward to between the time the photo is taken and the roll gets developed… which is usually many months later. Surprise!” – Jessa Gilbert*
>


## Lightning round: hut etiquette
When you’re sharing small spaces in the middle of nowhere, there a few things to keep in mind:

- Don’t pack the stove full of wood before you go to bed (unless you want to go to bed sweltering hot and wake up hypothermic).
- Bring good snacks to share. Skiing is hard work and your body will be craving calories.
- Share the space. Sitting on the long bench by the good table all night is fun for everyone. Let others have a chance in that primo seat.
- Be bold, start cold. It takes about 10 minutes to warm up once you start skinning. Keep this in mind when starting your day and dress accordingly. There’s nothing worse than someone stopping the group every 10 minutes to de-layer.
- Take your turn with hut chores. Hut life is similar to farm life, except instead of hauling water, you melt snow, and instead of chopping wood you… well actually, you’ll still have to chop wood.
- Finally, don’t wear your ski boots inside – you’re going to get everyone’s hut booties wet. (And don’t forget your [hut booties](/en/brand/mec/products/footwear/slippers-booties-and-fleece-socks/slippers-and-booties/c/404).)



## Related articles
- [My first time backcountry skiing](/en/article/my-first-time-backcountry-skiing)
- [About avalanche safety gear and training](/en/explore/avalanche-safety-gear-and-training)
- [Ski touring checklist](/en/article/ski-touring-checklist)



Advice from our resident hut trip expert (learn from his mistakes). From booking to meal planning to hut etiquette, it’s all here.

How to plan a winter backcountry hut trip

When it comes to outdoor activities, hiking tops the list for Canadians. But some hikers take things a bit farther (okay, *a lot* farther) with thru-hiking. What is thru-hiking? “A very long hike, travelled from end-to-end,” says two-time thru-hiker Mik Turje, “usually favoured by masochists, dirtbags, weirdos and those who never want a hike to finish.”

To find out more what it’s like to take on this type of challenge, we talked to Mik along with Bonnie Thornbury. Mik and Bonnie, who each identify as non-binary, recently tackled significant trails, and also brought awareness to the importance of representation of diversity in the outdoors. MEC is committed to supporting diverse lived experiences in the outdoor community and wanted to enable their journeys through our [expedition grant program](/en/explore/expedition-support).

Read on for their advice on thru-hiking prep, food and meal advice, tips for gender non-conforming folks on the trail and more.



## What hike did you tackle?
**Left**: Bonnie Thornbury (pronouns: they/them). A six-month, 5000-km solo walk of The Great Trail (formerly known as the Trans-Canada Trail) from west to east from Vancouver, BC to the Kawarthas in Ontario. In spring 2020, they’ll start the second leg of their journey from the Kawarthas to St. John’s, Newfoundland.

**Right**: Mik Turje (pronouns: they/them). Solo 1200-km hike of the Great Divide Trail, considered one of the world’s most challenging thru-hikes. Started from the US border at Waterton Lakes Provincial Park, finished at Kakwa Lake in northern BC.

## How do you get ready for such a big hike?
**Mik**: In many ways you can’t really train for it. What makes these hikes so hard isn’t the climbing or the speed, but the fact that you’re hiking 12 hours per day, day after day, month after month. It’s just not possible to do that kind of training while holding down a job and a life. I spent time working on my weaknesses, like core strength, eccentric movement, hunchy computer back and mobility. But the trail is going to kick your butt for the first three weeks no matter what you do. Be prepared for that – don’t feel like a failure if you’re hurting.

Preparation-wise, the GDT is logistics-heavy. Because it’s a strung-together collection of trails or cross-country routes going through provincial and national parks, you need to book your campsites months in advance. There’s an incredible amount of pre-planning to get your itinerary sorted, preparing your resupply boxes, booking accommodation, and sorting out gear. Every bit of work I put in paid off when I was on the trail.



**Bonnie**: To train, I walked to work – 6K each way – for a couple of months, slowly adding more weight to my load. In terms of skills, I’d spent five years hiking the Pacific Coast mountains slowly picking up backpacking tips and tricks. Experience is the best teacher! I also read up on thru-hiking in books, autobiographies, blogs. The Great Trail was just completed in 2017, so there isn’t a lot of information on it. I reached out to a small handful of people who’ve walked across the country to get an idea of what different sections of the trail would be like.

And although I started meditating long before I dreamed of taking on a thru-hike, I found my meditation practice immensely helpful to keep perspective on the challenges, work through body pain, and make time for deep gratitude each day.

## Top gear recommendations: go!
**Mik**: The [Western Mountaineering Versalite Sleeping Bag](/en/product/5002-382/Versalite--12C-Down-Sleeping-Bag) wasn’t cheap, but it was worth every penny! When I saw how small it could pack and how light it was, I didn’t believe it was real. In day after day of rain on the trail, everyone’s bags lost a bit of loft. That’s normal. But I never worried about being cold in this bag. Also: [Injini toe socks](/en/brand/injinji/products/footwear/socks/c/1203). My feet were wet everyday but two over a couple months, and I didn’t get a single blister.

**Bonnie**: My [Garmin inReach Mini](/en/product/5060-919/inReach-Mini) and [bear spray](/en/products/camping-and-hiking/health-and-safety/bear-safety/c/1207). I took a lot of comfort in the SOS button on my inReach, and I liked that my mom and sister could watch my progress online. Likewise for the bear spray… all the critters I encountered scampered, with the exception of one grazing grizzly that didn’t seem to care about my presence, but having bear spray on my hip belt gave me a sense of safety.



## Food is key to thru-hikes. What are your eating tips?
**Mik**: My favourite trail meal is an invention I call “Ramen Noodle Surprise”:

- Take super high-quality udon-style ramen noodles (Neoguri spicy seafood is my fave)
- Add dried shiitake mushrooms and other veg (I like to dehydrate my own shredded carrots and greens)
- Add coconut milk powder (that’s the “surprise”)
- Top it off with packet tuna

The umami flavour of ramen is great because it is always palatable, even when exhaustion starts to impact your appetite, and the coconut milk powder is a lightweight and delicious way of adding more oil to your meal.

**Bonnie**: After a few weeks on the road, I had crazy muscle cramps keeping me up at night. I discovered that I had to eat constantly to avoid waking up with hunger pains and I learned a bit about nutrition too. Electrolyte drink mixes became a staple, as did dates and (in town) bananas to keep my magnesium up.



## Why do you think people set out on thru-hikes?
**Bonnie**: I think hiking in general is becoming more popular because these incredible landscapes are more accessible. There are better roads to trailheads, more trails being built, and knowledge about trails is more accessible than ever. We’re even starting to see trails built with wheelchair accessibility in mind, ensuring everyone has access to the outdoors. My motivation grew from taking on longer and more challenging trails – a thru-hike was a natural progression. City life and work life can be so busy; even though we’re more connected than ever, I often feel disconnected from myself and the world around me. Time in nature is an antidote to that feeling.

**Mik**: One of the biggest gifts of the thru-hike is the gratitude I feel. A half-decent burger in a trail town moves you nearly to tears; hot running water seems impossibly pleasurable. Gratitude is a cheap joy that no one can take away from you. Also, doing something big and epic and scary shows us what we are capable of, that we are bigger and stronger than we knew. I believe that this kind of growth is such an important part of what it is to be human.



## Any tips for gender non-binary people on the trail or backcountry?
**Mik**: I stayed in the closet as trans for my first thru-hike [on the Te Araroa]. I didn’t love the idea of being asked uncomfortable questions or facing hostility when stuck in the backcountry. Although staying in the closet helped me avoid these moments, it ended up being an incredibly lonely experience. There I was, having the most incredible time, but living a disingenuous double-life and never really allowing myself to be known by my trail friends.

So [on the Great Divide Trail], I wanted to be more authentic, even if that meant having uncomfortable conversations. It honestly worked out great. I finally got to experience real trail community, and although people did have *a lot* of questions and I had to do a lot of teaching, it felt like a worthwhile investment. Of course, my experience was mediated by my relative privilege as a white and masculine trans person, but my advice would be to suss out the people you meet on the trail, trust your gut if you don’t feel safe with someone – your gut is smart, it has kept you safe so far! – but also be brave and test your assumptions of people. People can be surprisingly good (if unfamiliar with our world) and being gender non-conforming doesn’t need to keep you from doing what you love and having the adventures that make you come alive.

Also, if you’re planning on going on testosterone, I don’t recommend starting at the same time as your thru-hike. I thought that it would give me an edge with my fitness (testosterone = muscles, right?), but it took a toll my body. When you first go on testosterone, your body starts to grow rapidly, and you need a lot more food during those first few months. I was easily eating (and having to carry!) double what others were, and I was still starving and exhausted. When I returned home, I found out that I’d become anemic. I’d suggest to either start your testosterone well before a thru-hike, or afterwards.



**Bonnie**: I struggled with gender on the trail – I feel like I’ve lived in a bubble of inclusivity the last five years in Vancouver. It took me a bit by surprise to remember that not everyone is familiar with non-binary pronouns, and some people are outright non-accepting. But I’d also been surprised to meet people in small towns who I would’ve judged to be non-accepting, and then heard their stories about their kids coming out, or someone transitioning at the coal mine and how the company supported them by educating their staff.

Around Nelson, BC, I started wearing a button that says “they/them.” At first, I was a bit uneasy that it would out me in ways that might be unsafe, but instead I found it just helped me identify safe people and increased my confidence to have conversations about gender. Ninety percent of people who commented on it were people who’d already been exposed to non-binary gender and are supportive. The other 10% were mostly curious and open. I definitely had a good number of people message me after we met to say they’re thinking about gender in new ways.

I don’t really have any solid tips – I think it’s still a strange world out there and it’s still uncharted territory in some places. Do what feels safe, be gentle on yourself when you’re not up for the conversation, and enjoy the pleasant surprise when you meet people who are open or aware that you may not have thought would be.

## Hardest day on the trail?
**Bonnie**: Walking in the Prairies in a heat wave. It was over 35 degrees, and I was in the middle of nowhere. I’d anticipated drought and was carrying 5L of water (and topping it up at every chance), but the heat wave and huge distances between towns caught up with me. I was in a water pinch and could feel my anxiety building. When I finally came to a house, relieved, I asked the home owner if I could fill up.



“Oh no, I can’t give you water, I just ran out,” they said. I laughed, barely holding in tears of relief, thinking they were giving me a hard time. “No joke,” they said, “we’re on bottled water here and I just ran out.” I was a bit incredulous and suggested I could draw from their tap and treat it. “Oh, you can’t drink the well water here – there’s gas in it…” I hastily thanked them and scurried off to the trees at the end of their driveway – the only shade for miles – and proceeded to have a meltdown. Stressful as it was, it was a beautiful moment to be cooled by my tears. Eventually I pulled it together and a few miles down the road I found another homeowner who filled up my 5L and more. So heavy, but worth the weight.

In retrospect, I wish I could have asked a few more questions. Gas in the water!? It’s shocking and eye-opening to realize that some people in our country don’t have access to clean drinking water.

**Mik**: Day two of the second section. My Achilles tendon had gotten completely toasted in the first section, and I was forced to hike an eight-day section, mostly on ATV roads, on an injury. The daily mileage and elevation gain/loss was high and it was constantly raining. I had to set up my tent on some unmemorable spot on the side of the road just as an evening thunderstorm began. The weather was too bad to cook dinner outside, so I ate a sad cold dinner of random shit in the tent before collapsing until the next morning. I had never been so tired in my entire life. At one point, I just sat on the side of the road and sobbed like a baby. I missed my partner, I didn’t know why I was doing this to myself, and I wondered if there would even be any positive payoff.



## Best day on the trail?
**Bonnie**: One that stands out was a day on the Columbia & Western Trail in BC. I knew from the map that I had a tunnel to walk through. The tunnels freaked me out – some are up to a kilometre long, and they were always dark, cold and wet. I was inclined to wait for someone else to come along (highly unlikely) or put off the tunnel for another day, but in the end I decided to just get it over with. My solar headlamp wasn’t super bright, so I lit a firestick and headed in. Coming out the other side, I was over the moon to find an old journeyman’s cabin overlooking a small village in the valley below. The weather cleared enough to build a fire and do some writing, and it was such an empowering feeling to have walked through fear (the tunnel) and be sitting high above the village. A thunderstorm rolled through that night, and I was so grateful to be warm and dry.



**Mik**: The last day. It was the end of the longest section of the GDT, and after struggling through mud under the weight of 10 days of food, my pack felt impossibly light. After two months of near-constant rain, it was bright and sunny, and I opted to take an alternate high route through a remote and deeply wild place. I was filled with gratitude that I’d stayed strong throughout all that rain and pain and hunger. I crossed rivers, snow patches, passes, tarns, and brushed shoulders with the biggest glacier on the whole trail that day. From Wapiti peak, mountains stretched south as far as I could see, and I knew I’d come all that way on my own two feet. And once again, I sobbed like a baby. When I looked north, I could see Kakwa Lake down in the valley, the official terminus of the GDT, and I knew it was over.

*Have dreams of doing a thru-hike? Check out*[*maps*](/en/products/travel-gear/books-maps-and-dvds/maps/c/936?b=100-1549-1244)* and*[*guidebooks*](/en/products/travel-gear/books-maps-and-dvds/guidebooks/c/932?f=CFIdealForSimple%3ACamping+and+hiking)* for inspiration**.*



## Related articles
- [How to choose hiking boots or shoes](/en/explore/how-to-choose-hiking-boots-or-shoes)
- [Hiking checklists for popular trails](/en/explore/hiking-checklists)
- [How to pack a backpack](/en/explore/how-to-pack-a-backpack)



Dreaming up a big trek? Check out Mik and Bonnie’s stories. They recently tackled significant trails and also brought awareness to the importance of representation of diversity in the outdoors.

Thru-hiking advice from people who’ve been there

You know what’s crazy inspiring? Standing at the finish line of a marathon around the 4+-hour mark. By that point, the elite runners have long finished the race – they may even be done their post-race rituals – just as hundreds of other runners are digging deep. There are fist pumps, tears and weary smiles. Pained looks and blue toenails. Runners of all ages and sizes.

In fact, the whole scene can be so inspiring that you may find yourself signing up for a race as soon as you get home. So consider that the first tip to kick off this list: **If you’re feeling unmotivated**, find the nearest race and watch people sprint, shuffle, high-five and wipe away sweaty tears as they cross the finish line – you can’t help but fall in love with running all over again.

Read on for dozens more of the best running tips, hacks and tricks sourced from MEC Ambassadors and staffers who love to run:

## Eating and fueling tips
1. “**Eat pickles** to avoid muscle cramping,” said one staffer. “It’s a not-so-secret secret in the ultra-running world. You’ll often see runners crushing big dills during races.”

2. Gels are quick and easy, but sometimes it’s nice to have something savoury on a long trail run. **Boil baby potatoes**, cut them in half and lightly salt them. I like to wrap them in a tube-shape and pop them like Mentos.

3. Turn a coozy into a **water bottle holder**:



MEC Running Hacks: Water Bottle Holder



4. “Whether you’re running a 10K or a 50K, **make a nutrition plan** and follow it,” says MEC staffer Julie. “On race day, it may take a great deal of mental focus to swallow that gel every 45 minutes but your body will thank you later.”

5. I’m forever grateful to the person that told me how to **stop the sloshing noise** from my hydration pack on my first day using it: just tip it over and suck out the air.

## Gear tips
6. Wear [toe socks](/en/brand/injinji/products/footwear/socks/running-and-training-socks/c/1521) if you’re prone to getting **blisters between your toes**. They might look a little uncool, but they’ll definitely help.

7. Make sure your [shoes](/en/products/footwear/shoes/running-and-training-shoes/c/294) have enough **room in the toe box**. If they feel snug, you’ll be in big trouble on long runs and downhills.

8. **Have wide feet**? Give this lacing method a try:



MEC Running: Lacing Hack



9. **Be bold, start cold**. Dress for a few degrees warmer than it actually is outside since you’ll warm up as you move. [Arm warmers](/en/products/clothing/clothing-accessories/arm-and-leg-sleeves/arm-warmers-and-sleeves/c/984) are handy.

10. Shop for [shoes](/en/products/footwear/shoes/running-and-training-shoes/c/294) in the **afternoon or evening**. When you wake up, your feet can be up to a half size smaller than at the end of the day – they’ll swell in both volume and width.

11. Yes, a **decent [sports bra](/en/products/run-and-fitness/clothing/sports-bras/c/1057)** might cost a little more, but it’s amazing what a difference it makes (especially if you’re trail running down steep hills).

12. From one of our **running parents**: “Invest in a [running stroller](/en/ideal-for/running/products/gear/kid-transport/strollers-and-accessories/strollers/c/1263). It’s a great way to get a good workout while your little one gets some fresh air and hopefully catches some zzzzs.”

## Racing tips
13. For out of town races, **bring your own breakfast** to keep pre-race fueling easy and familiar. This might mean getting creative (confession: I once packed a toaster so I could make peanut butter on toast in my hotel room).

14. **Embrace the culture**. Your fellow runners will be stoked to hear about your personal best, or your story about powering through pain to reach your goals. You don’t need to stand on the podium to have fun at a race.



15. “You’re probably never going to feel totally ready when you want to jump to the next level in running,” says one staffer. “So **just sign up**. If you put in your training, talk to people who’ve been there before and have a race-day plan, then you’re probably as ready or more ready than most of the people there.”

16. **Don’t rely on water stations** at big or long races since they could be far apart or packed. Carry a small [water bottle](/en/ideal-for/running%2C-fitness-and-training/products/camping-and-hiking/kitchen-and-hydration/water-bottles-and-water-treatment/water-bottles/c/1233) to be prepared ([squishy ones](/en/ideal-for/running/products/camping-and-hiking/kitchen-and-hydration/water-bottles-and-water-treatment/water-bottles/collapsible-bottles/c/1534) are good).

17. **If you get injured** as you’re training, sign up as a race volunteer. It’s a bummer you can’t run, but helping out lets you soak up the race vibes and earn major run karma points.

## Beginner running tips
18. **Walk-running** is an awesome way to ease into things. Try 3-and-1s (3 minutes running, 1 minute walking) and work up to the universal 10-and-1s. “It’s magic,” one staffer said.

19. **Running apps** are a fun way to see your kilometres rack up; they also inadvertently log your shoes’ kilometres so you know when to replace them – usually ~750–900km.

20. For race day, follow the rule of “**out with the new, in with the old**.” Bottom line: never ever try anything new on race day. Not even those super cool socks you picked up at the race expo.

21. Get a [free gait analysis](/en/explore/gait-analysis) and **buy [shoes](/en/products/footwear/shoes/running-and-training-shoes/c/294) that fit** rather than by looks. One staffer noted, “I love the look of a minimalistic shoe but I need some cushioning to be comfortable in a run.”



22. **Rookie mistake**: going too hard, too fast, too soon. Listen to your body and increase speed, distance and time slowly.

## How to build a good running mindset
23. **Train your brain** as much as you train your body. Develop positive thinking and set clear goals. MEC staffer Dennis shares, “Forcing yourself to smile or laugh when it hurts can have a huge effect. I’ve hysterically laughed my way to more than one finish line.”



24. Two **inspiring run movies** to watch: *Unbreakable*, which covers the 2010 Western States 100 miler, and *The Barkley Marathons: The Race That Eats Its Young,* which is pretty much the craziest race ever.

25. Find **novelty in nuances**. Do fast days, easy days, group runs and different routes. Or sign up for something new to you, like a colour run.

26. Remember: You *are* a runner. “For most of my life I identified as a non-runner, but slowly I started getting into it and now it’s one of my favourite things,” says MEC staffer Elyse. “You don’t need to run a certain distance or time to be a runner – **do what you feel is real** and go after it.”

## Run training tips
27. **Want to get faster**? Run with people faster than you.

28. **Get to know your glutes**. Your glute muscles give you the propulsive forces for running, but they’re often abnormally weak because of all the sitting we do. Make glute strengthening exercises a standard part of your training routine.

29. Wear a variety of [shoes](/en/products/footwear/shoes/running-and-training-shoes/c/294) and run on different surfaces to help prevent injuries and make you a more balanced runner. Trail running is great to **mix things up**.



30. **Specific run training**, like [tempo runs](/en/article/be-a-better-runner-get-the-tempo-run-101), [hill training](/en/article/be-a-better-runner-how-to-do-hill-workouts) and [fartleks](/en/article/fartlek-and-9-other-must-know-run-terms) are tough, but they work – you will get faster.

31. **Train smart**. If you’re planning your first ultra (50km+), plan ahead. Focus your training 5–6 months before the event, and work out all the kinks: nutrition, gear, long runs, hills.

32. “New to running or maybe training in general? Get a [**heart rate monitor**](/en/products/run-and-fitness/training-running-and-fitness-electronics/heart-rate-monitors/c/1145),” says MEC staffer Fred. “They’re not just for hardcore athletes and they’re a useful barometer to see how hard you’re performing.”

## Running tips potporri
33. Learn **the art of clearing your nose** (aka “the blow” or snot rockets)… and *always* shoulder check before you blow.

34. **Chafing sucks**. Use [glide](/en/ideal-for/running/products/camping-and-hiking/health-and-safety/bath-and-sanitation-products/anti-chafing-gels-and-lotions/c/805) everywhere things are rubbing the wrong way.

35. **Swap music for podcasts** on long runs. A good story makes kilometres fly by, and language learning podcasts give your brain a workout too.

36. Three things **runners are often guilty of**: not warming up, not stretching after, not cross-training. Do them all to help stay injury-free.

37. A foam roller can be your best friend (and worst enemy). Your muscles might not love it when you **roll it out**, but your body will as your mileage amps up.

38. No waterproof case for your phone on rainy runs? Use a **small plastic sandwich bag** – they’re usually touchscreen compatible.

39. **Celebrate your accomplishments**, even if you think they’re minor. If you managed to squeeze in a 20-minute lunch run on a super busy work day, that’s better than nothing.

40. Travelling? Use [Strava heatmap](http://labs.strava.com/heatmap/#6/-120.90000/38.36000/blue/run) to see **popular places to run** in an unfamiliar city.

41. Finally, the tip that came up over and over again with all the runners we asked: **Find a run buddy or a run crew**.

> Running can be a beautiful individual activity and you’ll likely do the bulk of your runs alone, but there’s something to be said for the power of a group. It will keep you accountable, you’ll learn a lot, meet people with similar interests, and likely get faster.
>


Happy running! What did we miss? Share your run tips with MEC on our social channels.



## Related articles
- [15 things I wish I knew before I started trail running](/en/article/15-things-i-wish-i-knew-before-i-started-trail-running)
- [How to start winter running: tips and gear](/en/article/how-to-start-winter-running-tips-and-gear)
- [5 things you can learn about yourself at a trail race](/en/article/5-things-youll-learn-about-yourself-at-a-trail-race)



No matter where you are on your run journey, there’s always more to learn. See the best running advice from people who love to run.

Running tips and secrets to set you up for the whole year

If you’re gearing up to try indoor climbing, there are a few things that will likely come as a bit of a surprise. So we’ve sourced this list of 15 “good-to-knows” from MEC staff and Ambassadors to help give you a solid head start from day one. After all, it’s always nice to have a leg up (or 15) when you’re trying something new, right?

#### 1. It’s totally doable
There’s a common misconception that rock climbing always resembles something like that scene from *Mission Impossible* or Alex Honnold free soloing.

While climbing *can* be the one of the most intense things in the universe, it’s actually completely accessible. Climbing gyms are safe, fun, welcoming environments to try it for the first time, and almost all of them offer intro clinics and bouldering areas.

#### 2. Climbing gyms are amazing
Before I started climbing, I thought indoor climbing gyms were dark, smelly places where Gollum-esque creatures dwelled. It turns out that’s not so (well, mostly). Modern indoor climbing gyms are often architectural marvels with ridiculously cool walls, and some even have yoga classes, exercise bikes and super nice training areas.

Need proof? Allez Up in Montreal features a crazy sport wall, sick bouldering, and lets you climb silos outside. Yes, silos.



The Hive in Vancouver is a boulderers paradise…



While Basecamp Climbing in Toronto looks amazingly modern.



Most gyms also have a student rate, so it’s a stellar way to keep active during the school year.

#### 3. Your life will be covered in chalk
[Chalk](/en/products/climbing/bouldering/chalk-and-chalk-bags/climbing-chalk/c/956) is essential to keep your hands dry while climbing. Expect it to cover everything you own, especially dark-coloured clothing. This is normal.

#### 4. Technique trumps strength
Footwork and technique are far more important than upper body strength when you’re starting out. Watch how experienced climbers use and position their feet in relation to their body – little tricks go a long way. So even if you feel like your pipes might not be up to the task, don’t worry – you’ll have plenty of time to develop some burl after mastering your technique.

#### 5. Your hands will hurt… a lot
Yes, sometimes after climbing, it might be difficult to brush your teeth, open a can of beer, or apply [hand sanitizer](/en/search?org_text=hand%20sanitizer&text=hand%20sanitizer) (oh the humanity!). But you’ll get used to it quickly and your hands will get tough. If you want to climb days in a row but don’t want to be held back by sore skin, invest in [climbing-specific balms](/en/product/5009-059/Ultra-Formula-Pain-Relieving-Ointment) and [tape](/en/search?org_text=climbing%20tape&text=climbing%20tape) (you’ll come to love the sweet, sweet smell of [Climb On](/en/brand/climb-on/products/climbing/gym-climbing-and-indoor-training/climbing-training-gear/c/1462)).

#### 6. Climbing shoes matter
They make a big difference, so use them. Rental shoes work okay, but the difference between rental kicks and a pair of [climbing shoes](/en/products/climbing/climbing-footwear/rock-climbing-shoes/c/1190) that’s just right for you is pretty huge.

#### 7. … and climbing shoes can be comfortable
Your [climbing shoes](/en/products/climbing/climbing-footwear/rock-climbing-shoes/c/1190) will fit smaller than your [street shoes](/en/products/footwear/shoes/sneakers-and-casual-shoes/c/1491). But that doesn’t mean they have to leave you struggling to walk (let alone climb). Check out our guide on [how to choose climbing shoes](/en/explore/choose-your-climbing-shoes).



#### 8. Grades are weird
You’ve just sent your first 5.10a or V1 for the first time. Holy smokes – that’s a big achievement! You’ve worked hard, you’re super proud, and you want to skip through the streets yelling, “I’m a 5.10a climber!” You proceed to tackle every 5.10a in the surrounding area. But…

Here’s the thing: grades are weird. A 5.10a can sometimes feel like a 5.6, while a 5.7 can feel like a 5.11a. Grading is *very* subjective; depending on the style and physicality of the route setter, a route of a certain grade may feel hard or easy.

Take grades with a grain of salt. If you’re a 5.10 climber, you might come across a downright impossible 5.9 climb. And then – miraculously! – you might climb a 5.11a on the first try. Some days you’ll have huge victories and other days will be a little deflating, so try not to stress about grades too much.

#### 9. Don’t climb in short shorts
Short [shorts](/en/products/run-and-fitness/clothing/running-shorts-tights-and-pants/running-and-training-shorts/c/1665) might do the trick for running, but when paired with a harness… not so much. To avoid a next-level wedgie, opt for a longer pair of [bottoms](/en/ideal-for/climbing/products/clothing/bottoms/c/1002). I like slightly loose-fitting shorts that hang around the knee. (Oh – and bashing your knees will happen; longer shorts can help with this too.)

#### 10. It’s really, really social
Want to meet like-minded people to go camping, climbing or road-tripping? Get into rock climbing, and you’ll find yourself surrounded by good people obsessed with rocks, tight-fitting shoes and camper vans.

#### 11. Lose the socks
Climbing with socks on is a bit of a no-go. You won’t be able to feel small holds under your feet, and your feet will overheat. (When wearing rentals, however, socks are a little more understandable.)

#### 12. Straighten your arms


As a new climber, the impulse is to constantly pull yourself closer to the wall. Don’t! Whenever possible, keep your arms straight. Bent arms = tired muscles, so straighten your arms to reduce the pump. On that note…

#### 13. You will experience the pump
Long sport or bouldering routes will make your forearms burn as intensely as 1000 suns. Deeply satisfying, the pump will help you develop strong forearms. Embrace the pump.

#### 14. Climbing outside is different… way different
After lots of time climbing indoors, you’ll likely get the chance to try rock climbing outside. Whoo! It’s a total blast.

Thing is, climbing outside is *way* different than indoor climbing. You know those meticulously taped routes indoors? Outside, you’re on your own for route-finding, which takes some getting used to. It also might take time to trust your feet more. Compared to footholds in a gym, footholds on actual rock are often smaller and harder to see.

Your first couple of times outdoors, don’t expect to climb *quite* as hard as you have been indoors. Don’t beat yourself up about it – this is common.



#### 15. Climbers are super friendly
Stuck on a bouldering problem? Not sure how to get through the crux of that 5.10b? Ask a fellow climber. For whatever reason, climbers are really friendly, and 99.5% of the time they’re happy to help out another climber. Don’t be shy, say hello, ask for a bit of beta (that’s a climber’s word for “how to do something”), and you’ll probably get a good answer – and, possibly, a new climbing partner.

*New to climbing? MEC offers a 10% off climbing package when you buy a harness to help you get set up – see the [climbing special offer details](/en/explore/special-offers#climbingdeal).*



## Related articles
- [How to start rock climbing](/en/explore/how-to-start-rock-climbing)
- [How to choose climbing shoes](/en/explore/choose-your-climbing-shoes)
- [About climbing gear and carabiners](/en/explore/about-climbing-gear-and-carabiners)

*Originally published in 2016. Updated in 2020.*



New to indoor climbing or gym climbing? This list of 15 “good-to-know” tips will help you out. From sore hands to foot trickery, get a solid head start from day one.

15 things I wish I knew before I started climbing | MEC Blog

15 things I wish I knew before I started climbing

Winter. It’s cold, it’s dark and it’s time to lie low. Right? Wrong. Get ready for the best, most active, winter you’ve ever experienced. Use this ultimate checklist to make your season of snow awesome – you may just create some new traditions along the way.

What are you waiting for? Make some “lart” (#98), give the gift of the climbing bug (#89), and let us know how it goes with the ice screw in the turkey (#13).

## How to make the most of winter
1. Dip in a hot tub, then do a snow angel in your bathing suit. Repeat.

2. Howl at the last full moon of the year (December 12).

3. Hold a gear potluck! Everyone brings used gear to trade.

4. Practice stealth yoga in long lineups. Recommended: mountain pose. Not recommended: savasana.

5. Go skiing.

6. Go [espresso-shot skiing](/en/article/weird-ways-to-recycle-your-ski-gear).

7. Snowshoe + fondue.

8. Determine your ideal pompom to head ratio.

9. Make outdoor-themed gingerbread: mountains, trees or bears.

10. Polar bear swim.

11. Polar bear swim in only a crazy hat.

12. Eat poutine at après.

13. Ice climbers: Can you train by winding an ice screw into a frozen turkey, then later fill the holes with butter? We’re not sure. Try it and report back.

14. Winterize your recovery drink, and swap out chocolate milk for hot chocolate (or something [equally delicious](/en/article/7-delicious-ways-to-stay-warm-outside-this-winter)).

15. For every cup of hot chocolate consumed, sign up for one race.

16. Plan a luau-themed run on the coldest day of the year.



17. Surprise your chairlift buddy with extra [handwarmers](/en/products/camping-and-hiking/health-and-safety/hand-and-toe-warmers/c/1212).

18. Organize group trips for spring/summer – no one will have plans yet!

19. … then mark your calendar for the date campground reservations open.

20. Hide a clue at the top of an indoor route for your best climbing pal. They have to climb the route for the clue that leads to their gift hidden in the gym.

21. Listen to snow crunch under your feet.

22. Embrace [hygge](/en/article/how-to-get-hygge-outdoors-and-more) …

23. … but first, learn how to say hygge.

24. Create a winter Olympics course for kids or friends. Ideas: speed sledding, snow-pit long jump, snowball accuracy.



25. Get first chair at the ski hill.

26. Play snowball-bocce.

27. Carry an extra [mini-light](/en/product/5061-902/Super-Turtle-Front-Light), and give it to someone you spot biking or running in the dark.

28. Deliver at least one gift on foot.

29. Ice skate under the stars.

30. For your gym crew: hold a fitness secret santa. The gifts? Different workouts!

31. Hang a hammock in the snow.

32. Have an Ullr party.

33. Get a group of fun people together and make s’mores in the snow in your backyard.



34. Camp in your backyard or living room.

35. Maintain your outdoor stoke on snowbound days by watching epics like *Reel Rock*.

36. Collect gently used sleeping bags from friends and co-workers, and donate them to your local shelter.

37. Do 10 push-ups every time you hear jingle bells.

38. Make *tire sur la neige* – maple candy in the snow.

39. If you skate-ski, try classic (and vice versa).

40. Try [outdoor drawing](/en/article/how-to-do-anything-make-art-in-the-wild) and use it to make your holiday cards.



41. For cyclists: tackle the Equinox 8 (log the longest week of riding of the year during the shortest week of the year). Trainer rides count too!

42. Take close-up photos of beautiful frost patterns.

43. As a holiday gift, organize an outdoor adventure or experience for someone who wants to try something new.

> 44. “Put mini-strings of lights on your commuter bike – it’s a fun way to start a lot of conversations!” – MEC staffer Kim
>
45. Geocache.

46. Learn to juggle 3 snowballs. Tip: you’re not learning to juggle, you’re learning patience.

47. Run in an ugly sweater.



48. Wear shorts on the shortest day of the year (December 21).

49. December 22, the day after solstice, has 5 seconds more daylight than the day before. Enough time to look up at the sky, take a deep breath in and long slow breath out.

50. For backcountry skiers: give the gift of safety and sign up a friend for an avalanche course.

> 51. “Headlamp ski – or full-moon ski – around a city park or golf course.” – MEC Ambassador Bruce Kirkby
>
52. While the trees are bare, locate all the bird nests in your neighbourhood so you can revisit them in the spring.

53. If you plan to decorate for the holidays, get creative and use outdoor gear you already own. Bear bells, race medals and shiny sporks all work on a tree.



54. Be a snow angel – shovel driveways and walkways for your neighbours.

55. Ride a bike-share bike in your hometown or a city you’re visiting.

56. Serve hot cocoa next to a busy bike lane or transit stop.

> 57. “Spend New Year’s Eve on a mountain peak.” – MEC staffer Terry
>
58. Do a cartwheel in snowshoes.

59. Learn to knit while you run – run a marathon and knit a scarf longer than 3.70m, you’ll have a world record! But really, any scarf knit while running would make an amazing gift.

60. Try [winter surfing](/en/article/surf-the-greats-for-the-love-of-waves).



61. If you have to drive to a shopping mall, park at the farthest spot away and enjoy a stroll to the door.

62. Pack hot-shots and wooly socks and go bouldering outside to experience how amazing the friction is when it’s cold.

63. Learn to slackline while there’s snow on the ground to cushion your landings.

64. For runners: plan a destination race. Invite a buddy so you can train together.

> 65. “If a big storm hits the city, put on snowshoes or cross-country skis ASAP, and enjoy the freedom of exploring while everyone else is stuck in a snowbank.” – MEC Ambassador Bruce Kirkby
>
66. Does your local nordic club host a lantern ski? Get in on that!

67. Or make your own snow lanterns in your backyard.

68. Snowshoe from one holiday party to another.



69. Cozy up in sleeping bags and [learn a new constellation](/en/product/4008-584/Night-Sky-Star-Dial).

70. Go bike-carolling.

71. Try a 30-day challenge – yoga, planks, bike trainer rides.

72. Trail run by headlamp with friends. Make sure you know the trails well – things always look different at night.

> 73. “Share your training schedule with your family… my parents love to come to the climbing gym with me.” – MEC Ambassador tip
>
74. Start an outdoor book club: pick a book, find some friends to read it with, then meet up outside to chat about the book a month later.

75. Go climbing in the desert.

76. Sign up for a lesson, class or even a guided tour to learn something new. Some ideas? A guided snowshoe tour to find out about the cultural history of trails near you, a bike maintenance clinic to fix your squeaky brakes, or cross-country ski lessons.



77. Go for an early morning run or walk on Christmas morning, and bask in the quiet, empty city.

78. Create a scavenger hunt for your significant other’s gift that requires finding clues via everyday adventures around the neighbourhood.

79. Have a bundled, wintry picnic after a holiday feast to polish off precious leftovers.

80. Host a potluck party for all your climbing pals with an open bar. The price for a drink? Chin-ups/deadhangs/L-hangs on your hangboard.

> 81. “Night sledding by headlamp – it’s crazy fun!” – MEC Ambassador tip
>
82. Build a little kicker at your local park to perfect your 180. Keep it low and rolling. Repurpose it as a sledding jump.

83. Crank out a long run on Boxing Day. Wear [micro-spikes](/en/products/camping-and-hiking/hiking-footwear/footwear-accessories/traction-devices/c/1204) if it’s icy.

84. Build a snow tunnel maze for the dog or your kids.

85. Leave build-your-own-snowman kits on your neighbours’ and friends’ lawns. Include a carrot, old hat and scarf, rocks and sticks.



86. Build a new habit with the 12 days of stretch-mas: foam roll and stretch your over-hiked, over-biked legs, arms and glutes.

87. Air-out, patch and prep your summer gear for next season. Lovingly pack it away with a new treat for next year. Some ideas: a note reminding you of places to go, a fancy chocolate bar, or a paperback book to read by the lake.

88. Sunrise walk.

89. Random act of kindess, climber edition: Pre-pay the drop-in fee for the next new climber that arrives at the front desk at your climbing gym.

> 90. “Have a “Light up the Ave” run meet-up. Get decked out in bike lights, headlamps, turtle lights, then run through the downtown core.” – MEC staffer Josephine
>
91. Try winter camping.

92. Hit up a tubing park.

93. Volunteer at least once – bonus points if it’s outside.

94. Ride a fat bike to a holiday party.

95. Walk a dog and throw snowballs (or whatever they like to fetch) to see how much fun they have in fresh snow.



96. Make your own wrapping paper with water-based paint and the pattern on your hiking boots.

97. Have a backcountry feast, complete with [freeze-dried dessert](/en/products/camping-and-hiking/kitchen-and-hydration/food-and-drink/sides-soups-and-veggies/c/1181).

98. Create holiday cards by capturing light art (“lart”) with sparklers or headlamps outside.

99. Pick a ride or race in early 2020 and start training now. It’s about a 16-week training window – perfect.

> 100. “Make snow cones in the woods! Pack in simple syrup and some parchment paper for a cone.” – MEC staffer Paula
>
101. Build a self-portrait snowperson.

102. Flannel Friday: wear every piece of flannel you own. Plaid-urday works too.

103. Make an advent calendar for your favourite outdoor buddy, but instead of chocolate, it’s awesome things to do outside. Use this ginormous list as inspiration.



## Related articles
- [Winter jacket guide: warm, waterproof, do-it-all](/en/article/mec-winter-jacket-guide-warm-waterproof-and-do-it-all)
- [The ultimate kids’ snowsuit](/en/article/the-ultimate-kids-snowsuit)
- [Looking for an activity buddy? This app could be the answer](/en/article/looking-for-an-activity-buddy-this-app-could-be-the-answer)





Use this ultimate winter checklist to make your season of snow awesome – you may just create some new traditions along the way. Get ready for the best, most active, winter you’ve ever experienced.

103 ways to make this your best winter ever

Being a member of MEC comes with hidden benefits: each time you buy something at MEC, part of your sale goes back into the community. That means the headlamp on your wishlist or the toque you’ve picked up for your sister is also helping others get outside.

[MEC All Out](/en/explore/community) (our community program) partners with groups across Canada on all kinds of projects. One way to look at it is that when you give your outdoorsy friend a gift, you’re actually giving a gift twice. Here are 10 of the best gifts *you’ve* given in 2019 – thank you, MEC members!

## 1. The gift of a first camping trip
Camping can seem a bit daunting if you’ve never tried it before. The solution? A program aimed at teaching people how go camping for the first time.

Your support as members has enabled MEC to work with Parks Canada’s [Learn-to Camp](https://www.pc.gc.ca/en/serapprocher-connect/ltc-dlc) program. These courses aim to instill confidence and new outdoor skills so brand new campers can discover the joy of tents and s’mores. In 2019, Learn-to Camp inspired over 100,000 people to go camping. MEC also partnered with [Canucks Autism Network](https://www.canucksautism.ca/), [Power to Be](https://powertobe.ca) and Parks Canada to create a supported version of this program for families with children on the autism spectrum who need a different learning environment.



## 2. The gift of getting close to nature
If you’ve bought something at MEC this year (or any year since 2010), you’ve helped support [Parkbus](https://www.parkbus.ca/). The Parkbus crew offers transportation from cities to parks across Canada to allow people of all backgrounds and abilities explore the great outdoors. Along with bus transport, Parkbus also provides fully guided hikes and outdoor education.

Another program you’ve helped support is the [Save Our Seine River Environment](http://saveourseine.com/) (SOS). With help from an MEC community grant in 2019, SOS is constructing the first universally-accessible dock on the Seine River in Winnipeg. This dock will allow people with mobility, visual and cognitive disabilities experience the water, and will also be great for families, school groups, seniors, novice paddlers, and anyone who wants to connect to nature within an urban environment.



## 3. The gift of safe bike rides
MEC members are big on cycling, so it’s only natural that we’d put some of your purchases to work by helping out bike-related groups like [HUB Cycling](https://bikehub.ca/) (Vancouver), [Cycle Toronto](https://www.cycleto.ca) and [Vélo Québec](http://www.velo.qc.ca/en/Home). One highlight from 2019 was HUB’s Bike The Night event, which saw more than 5,000 people riding in the dark (some of them for the first time) at the biggest party on two wheels in Vancouver.

On the other side of the country, Halifax-based [Ecology Action Centre](https://ecologyaction.ca/) used support from MEC All Out to run their Welcoming Wheels initiative, which helps get new Canadians active on two wheels, along with Bike Again!, their volunteer-run DIY bike shop.



## 4. The gift of new adventure buddies
Adventures are better with friends – and the [PlayCity app](https://www.playcityapp.com/mec), launched by MEC member Hafiz Mitha, helps you find them. PlayCity can connect you with people who have similar activity interests and ability levels. Through our community grants program, MEC has helped the app expand across Canada, with its most recent launch in Montreal.



## 5. The gift of hut trips
You might actually be able to thank your parents for this community gift, since the partnership between MEC and the [Alpine Club of Canada](https://www.alpineclubofcanada.ca/web/) (ACC) goes back at least 29 years.

Part of your purchases provide annual funding for the ACC, so this group can keep finding ways to help Canadians go climbing, mountaineering and get into the alpine. The ACC has an extensive system of alpine and backcountry huts, along with regional clubs and youth programming to make sure the next generation is even more active than the last.



## 6. The gift of clean campsites
Camping in pristine wilderness? Amazing. Camping with bits of orange peels or toilet paper around? Way less amazing.

It’s important to camp (and hike, climb, bike) responsibly, so MEC All Out has kept our partnership with [Leave No Trace Canada](http://www.leavenotrace.ca/home) going in 2019. Many years ago, we provided the organization with seed funding, and we’ve been delighted to see it flourish – we even have our first [Leave No Trace Ambassador](/en/ambassadors/taryn-eyton). Their training and programs show that even small changes in behavior can have monumental impacts on the outdoors.



## 7. The gift of getting youth outside
Your purchases helped provide [Spirit North](https://spiritnorthxc.ca/) with gear and funding in 2019. This MEC community partner, led by Olympic champion Beckie Scott, is committed to improving the health and well-being of Indigenous youth through the transformative power of cross-country skiing, sport and play. Spirit North reaches more than 50 Indigenous communities and 8,000 youth across Alberta, BC, Manitoba and Saskatchewan each year.

In 2019, your support also allowed us to give a community grant to the Great Canoe Journey project by [Waterlution](https://waterlution.org/). Their goal is to ensure the next generation is made up of outdoor-loving, environmentally responsible citizens with knowledge of the cultural history of waterways. Led by a team of 35 Indigenous and non-Indigenous Youth Advisory Board volunteers, the project engages school and youth groups.



## 8. The gift of more powder days
Those ski socks you picked up do more than keep your feet warm. Part of the sale goes back to the community, and one of the community groups we supported in 2019 is [Protect Our Winters](https://protectourwinters.ca) Canada (POW). POW is dedicated to fighting climate change on behalf of the snowsports community. MEC was the founding partner of POW Canada, and is behind their mission of turning outdoor enthusiasts into climate advocates to keep the snow in snowsports. Snow days with the family are awesome and we want to safeguard them for generations to come.



## 9. The gift of safety in the backcountry
Avalanche safety training is so important for winter backcountry trips. Thanks to your purchases, MEC has been able to support [Avalanche Canada](https://www.avalanche.ca), who deliver Avalanche Canada Training courses, since 2001. They also offer mountain weather forecasts and a free avalanche forecast app to help skiers, snowboarders and snowshoers stay safe.



## 10. The gift of new trails
MEC member purchases have helped us create trails all over the country. One highlight from 2019 was the High Rock Trail building project. Thanks to your support, the [Great Divide Trail Association](http://www.greatdividetrail.com) was able to put on eight trail building expeditions to create 10 kilometres of new trail, and work on the re-route of the Great Divide Trail into the High Rock Wildland Park in southern Alberta. Along with trail building, volunteers learned about the plants and animals in the area, Leave No Trace and conservation of the Great Divide Trail Corridor in the Canadian Rocky Mountains.



*A big thank you to MEC members for making all these gifts happen (and lots more) – we’re looking forward to another year of community projects.*



## Related articles
- [Want to go hiking but don’t have a car? Hop on board Parkbus](/en/article/want-to-go-hiking-but-dont-have-a-car-hop-on-board-parkbus)
- [7 ways to hike and camp responsibly](/en/article/7-ways-to-camp-and-hike-responsibly)
- [Looking for an activity buddy? This app could be the answer](/en/article/looking-for-an-activity-buddy-this-app-could-be-the-answer)





Feel-good alert: these local outdoor projects got help from the Co-op community.

Thank you, members – these are gifts you’ve given this year

We’ve always wanted to know what it takes to compete in this sport, so we took a group of Canada’s strongest climbers through a rigorous Q&A session. Read on to get a taste of everything, from prepping for comps and the future of Canadian climbing to recovery tips and how to keep your climbing shoes from stinking.

Our crew of crushers included:

- Sean McColl: World Champion climber, future Olympian
- [Tosh Sherkat](https://meccms.imgix.net/wp-json/ambassadors/tosh-sherkat): MEC Climbing Ambassador
- [Cat Carkner](https://meccms.imgix.net/wp-json/ambassadors/cat-carkner): Youth Olympics athlete and MEC Ambassador
- [Lucas Uchida](https://meccms.imgix.net/wp-json/ambassadors/lucas-uchida): Canadian National Team Member and MEC Ambassador
- Allison Vest: Canadian National Team Member



### 

*All these athletes are part of*[*Climbing Escalade Canada*](http://climbingcanada.ca/)*, the not-for-profit group that promotes Canada’s competition climbing community and oversees comps. Through MEC All Out (our community program), MEC is the CEC’s*[*founding partner*](/en/explore/partnerships)*,* *and we’re excited to support the development of young climbers in our country.*



#### 1. Climbing at the Olympics combines three disciplines: speed climbing, bouldering and lead climbing. What do you think of this format?
I was heavily involved with the format of combined for Tokyo 2020. As the IOC only gave the **IFSC one set of medals**, the combined of all three disciplines made perfect sense. For the 2024 Games, speed has been proposed to be split apart. The goal of the IFSC was always to have at least three set of medals for our original three disciplines of speed, lead and boulder. – Sean McColl



#### 2. What’s your favourite discipline to compete in?
Bouldering. A big part of that is due to the atmosphere at the competitions. There’s an **electric energy** at a good bouldering comp that’s just so fun to climb in. It’s more fast-paced and less mentally taxing. – Cat Carkner

I have always been split between lead and bouldering. I like having to **adapt to different scenarios** and using my mind to problem solve and execute. I find the mental components of lead and bouldering really interesting. – Lucas Uchida



#### 3. What does a typical week of training look like?
It depends on what phase of training I’m in. For the most part, I train five to six days a week, for three to six hours per day. A day can have any combination of: warmup, hanging, campusing, bouldering skills, circuits, lead climbing, cardio, stretching, mobility, recovery exercises. On average, this means anywhere from **15 to 30 hours per week**. – Sean McColl

I won’t give you all my secrets, but a typical week involves a lot of work on the **components of climbing**, rather than just climbing. I usually spend two to three days focusing on the strength components and two to three days focusing on technical skills. – Tosh Sherkat

Training **varies depending on the season**. If it’s lead season, I spend a lot of time going round and round on circuit walls. If it’s bouldering season, I get as much variety in styles of climbing as I possibly can. – Allison Vest

A typical week involves five days being in the gym climbing. Among those five days are two days of strength training. There’s **a lot of climbing involved**. – Lucas Uchida



#### 4. How do you mentally prepare for a comp?
The same way I do before every competition: think of how much time I spent training to get there, and enjoying the process of being able to **represent my country**. – Sean McColl

I like to spend some time before imagining the sensations I might feel competing. Kind of a **mental rehearsal** of all the feelings I might have and how I would deal with them. – Lucas Uchida



#### 5. What’s it like to compete in front of a crowd?
It may sound weird to some people, but I love it. I have always loved it. Maybe it’s because I am a bit of a drama queen, but I have always fed on the **energy of a large crowd** and allowed it to build me up while I am competing. – Allison Vest

Fun, thrilling, and exciting. The **bigger the crowd** the better! – Sean McColl

I like it. I’m not totally sure why, but I know that when the clock is running down; I want to do the climb, and the crowd wants me to do the climb and it **just feels very wholesome**. – Tosh Sherkat



#### 6. How important is it to you to be a mentor to the next generation of Canadian climbers?
To be a mentor, especially to Canadians, is one of my ultimate goals. I know that eventually I will stop competing, but if knowledge can be passed on repeatedly, then the **program will continue to thrive**. – Sean McColl

To me, it is one of the most important things. Obviously as an athlete I want to succeed and reach my goals, but the **development of climbing in Canada** in general is also extremely important. I was lucky enough to have role models and mentors growing up and if I can make a difference to even just one kid, that would be super cool. Across the boards, our youth team is psyched, kind, and passionate. The future looks bright. – Allison Vest

I have worked as a coach for a competitive youth team for the last two years. I spend a lot of time with them and find it important to be a **part of the next generation**. – Lucas Uchida



#### 7. What’s your favourite part of the team Canada comp jerseys?
The white, the red, and **the pride I feel** while wearing it. – Sean McColl

The speckled “CANADA” side panels. **So slick**. – Allison Vest

This is the first time we have had a jersey made from scratch specifically for the team. For me it represents a **big step in the right direction**. – Lucas Uchida



#### 8. Who do you look to for inspiration?
I really admire climbers who have used their **influence to advocate for positive change**, like Alex Honnold and Tommy Caldwell. On a pure admiration basis, I’m a big fangirl for Janja Garnbret and Akiyo Noguchi. – Cat Carkner

**Sonnie Trotter**. He was my coach when I was 15, and he displays such an unbridled love for the sport and for his own stoke! The IFSC livestream is also a huge inspiration. I obsessively watch world cups, and try to replicate the movements in my own training. – Tosh Sherkat



#### 9. Top tips to recover after an intense comp or training sesh?
Active recovery, and then **rest**. Many kids don’t know how to properly rest anymore, it’s weird. – Sean McColl

**Epson salt baths** are the waaaaaaay. – Tosh Sherkat



#### 10. As a competitive climber you travel a lot. What’s your favourite place you’ve competed?
**Japan** was one of the coolest places I’ve gotten to visit. I like the culture, the food, and the Japanese are very respectful like Canadians. – Sean McColl

**Vail** is always fun because you are competing in the mountains and are surrounded by an outdoor sport culture. **Wujiang** is a favourite of mine because of how different China is from home and how the competition venue and accommodation are right next to each other. Creates a bit of a community even if it’s just for the event. – Allison Vest



#### 11. Best travel hack when you’re on the road?
Eye mask for sleeping. I am super light sensitive so when I am travelling (or when I am at home) I always make sure to **bring my eye mask**. I usually even pack an extra in case something happens to the first one. Crucial beta. – Allison Vest



#### 12. What’s the best way to clean climbing shoes?
I sprinkle some **baby powder** in them everyday. During comps I lay out a foot towel under the boulder so I can wipe off excess chalk from the mat. – Cat Carkner

I shove chalk up my nose. There’s **no cure** for my stinky-shoes. – Tosh Sherkat



#### 13. Last one: how do you stay motivated?
The **next competition**. – Sean McColl

Reflecting on my goals and on how far I’ve come keeps me motivated. As long as I’m **psyched for more**, I feel like I’m doing the right thing. – Allison Vest



## Want to know more about comp climbing in Canada?
Check out the [CEC](http://climbingcanada.ca/en/home/) – they’re doing a lot behind the scenes to amp up climbing as an organized sport.

“The CEC is working hard to grow climbing all over Canada,” says Joachim Stroink from the CEC Board. “We’re expanding our competition series by adding regionals. We’re also connecting more with gyms and coaches, investing in high-performance programs and working to build out long-term athlete and coach development guidelines.”

“Seeing climbing at Olympics will be huge,” he continues. “It builds awareness in the general population about climbing and makes it seem much more accessible. It’s great for attracting new athletes, building and even stronger base of next-generation climbers, and making everyone proud of our sport and the community we belong to.”

*Top photo: Allison Vest at the 2019 Worlds in Japan.*



## Related articles
- [Crag etiquette: the do’s and don’ts of climbing outside](/en/article/crag-etiquette-the-dos-and-donts-of-climbing-outside)
- [15 things I wish I knew before I started climbing](/en/article/15-things-i-wish-i-knew-before-i-started-climbing)
- [Rock climbing checklist](/en/explore/rock-climbing-checklist)





A group of Canada’s strongest climbers talk everything from training to how they keep their shoes from stinking.

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