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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

In 2002, Ellie Greenwood joined a running clinic and trained for her first marathon. She’s not so different from the rest of us, except that since then she’s run 60 ultramarathons, is the course record-holder at the Western States 100-miler, and is considered one of the world’s top ultra runners. How does she do it?

Along with having a resume of race achievements a mile long (or 100 miles long), Ellie has mastered the art of pushing her body to the limit time and time again. She told us her greatest goal is to still be running when she’s 80 years old.

So what separates trail runner Ellie Greenwood from the rest of the pack? What recovery tricks does she have up her compression sleeves? We asked her to share her tips. After all, you know what they say: to be the best, you’ve got to *recover* with the best.



##### MEC: What’s the first thing you do after a race?
**Ellie:** Immediately post-race I try to rehydrate and refuel. If I can get a small snack of carbs/protein within 30 minutes of finishing a race, then that’s ideal but not always feasible. If the race has been a long one – marathon distance or more – I’ll also try to ensure that I get a filling meal within a few hours of the finish.

Right after the race, the temptation can be to sit down, but I try to keep on my feet – just walking around and stretching a little to keep the blood flowing and aid recovery. If there’s a finish line massage set up I’ll go for that, time permitting. For races that are shorter than marathon distance, I’ll also likely do a 15-minute or so cool-down jog at a super slow pace to help with recovery.

##### Do you have a favourite recovery food and drink?
Usually I just like to make sure I get plenty of water on board. After a long race with lots of gels and sweet drinks, plain water often tastes the best. If it’s a key race or a big effort, then I’ll usually enjoy a celebratory beer later in the evening! For food, I like something savoury and simple – maybe a healthy veggie burger, some pasta or sushi.

##### What’s your post-race exercise routine?
The exercises I do depend on where I’m feeling the most stiff and tight after a race. For sure I try to get on the foam roller and work on my quads, IT bands, calf muscles and hips, along with anything else that feels tight. Usually, my hips are tight so pigeon pose is great for that, and my hamstrings may feel overworked, so some forward folds can help ease tightness there.

##### What are your thoughts on using anti-inflammatories?
I avoid it. I might post-race if I have specific inflammation, but by and large I try to avoid this.

##### Your ideal way to spend a day after a big race?
If I’ve travelled to compete, then it’s nice to take advantage of sightseeing on foot. This walking is easy recovery time and I take lots of stops in cafés to make sure my legs don’t get overworked. If I have friends who also raced, then a nice brunch together is always fun to debrief and hear everyone’s race stories. Or if it’s a race at home, I’m usually back at my desk the day after a race and doing my main job: online coaching.

##### What’s your favourite running movie?
*Unbreakable*. It covers the 2010 running of Western States 100-miler, an event that I love. The film does a great job at recreating the atmosphere of the race and the excitement and competition up at the front of a very competitive 100-mile foot race. The music works really well to create a super atmosphere and the competition is a nail-biter until the finish line!



### Training tips and tools
- Make friends with a [massage roller](/en/products/run-and-fitness/yoga-and-gym-training-gear/balance-boards-and-massage-rollers/c/1459) and roll it out – there are traditional foam rollers, spiky ones and ones to work out knots.
- [Cross-training](/en/article/be-a-better-runner-whats-the-deal-with-cross-training) is key to being a strong runner.
- Ellie started with a running clinic – why not give one a try to get faster and learn from experts?
- If you want to shift from road to trails, get [tips on how to start trail running](/en/article/how-to-start-trail-running-tips-for-road-runners).



## Related articles
- [Tips for your first trail running race](/en/explore/tips-for-your-first-trail-running-race)
- [Essential gear for trail running](/en/explore/essential-gear-for-trail-running)
- [19 Canadian trail races to add to your bucket list](/en/article/19-canadian-trail-races-to-add-to-your-bucket-list)



This Western States 100 course-record holder has mastered the art of pushing her body to the limit. See what recovery tips she has up her compression sleeves.

Trail race recovery tips from Ellie Greenwood | MEC Blog

Trail race recovery tips from Ellie Greenwood

Quebec City is surrounded by parks that offer full-service camping options or quieter, [hidden gems](/en/article/hidden-gems-5-awesome-quebec-campsites) tucked away in the province’s backcountry. Whether you’re a local or a tourist, a weekend away from the city’s bustle and into its nearby parks and forests is excellent way to experience the province in full. If the idea of an outdoor weekend getaway gets you stoked, here are some camping spots within a short drive of Quebec City that are worth checking out.

### Grands-Jardins National Park


Less than two hours north of Quebec City is [Grands-Jardins National Park](http://www.sepaq.com/pq/grj/index.dot?language_id=1), a beautiful park that’s part of the UNESCO-granted Charlevoix Biosphere Reserve (and is featured in the photo at the top of this post). You’ll have your pick of campsites and activities, so do a little planning beforehand and [pack wisely](/en/article/essential-camping-gear-for-quebec-parks).

Choose between four different drive-in campgrounds to pitch your tent, or head out into the backcountry – just don’t forget to grab a permit before you go. If you don’t have your own tent or want to try something different, Huttopias are also available.

If you’d like to do some day hiking, there are 30km of trails, ranging from a quick 1.4km in-and-out to a more demanding 10.4km loop. Climbers can choose from 25 trad routes at Mont du Gros-Bras and 9 at Mont de l’Ours. If you like the idea of going climbing, but don’t have any experience, check out the guided summer via ferrata in the park for nice views – all while safely attached to the rock face.

### Mont-Orford National Park


Located two and a half hours south of Quebec City in the Eastern Townships is [Mont-Orford National Park](https://www.sepaq.com/pq/mor/index.dot?language_id=1). With over 80km of hiking trails, the park is a great weekend destination for anyone who wants to get some day hiking in. If you like to climb instead of hike, check out the Pic aux Corbeaux climbing area. There’s also bouldering along the access trail that leads to the cliff, so bring a crash pad along with your climbing shoes.

No matter what you do, make sure to take advantage of the crystal clear lakes. Rent a canoe, kayak or paddleboard and explore Lac Stukely or Lac Fraser. Don’t forget your camera for photo ops with the mountain backdrop (in a [waterproof case](/en/products/camping-and-hiking/electronics/camera-bags2c-tripods-and-accessories/c/1128) just in case).

There are plenty of drive-in sites for car camping, so pack [something to relax in](/en/products/camping-and-hiking/camp-and-beach-furniture/c/1432) – like the [Fatboy Lamzac](/en/product/5050-168/Lamzac-Hangout-Chair) – to hang out after hiking, climbing or swimming. If you’d rather camp somewhere a bit more secluded, more than a dozen tent platforms are available at the rustic Le Vallonier campground, which is a 4km hike into the mountains and accessible from the Lac Stukely Visitors Centre.

### Parc régional du Mont-Ham
A mere two-hour drive south of Quebec City is [Mont-Ham](http://montham.ca/), a 713m high summit that gives backcountry campers a unique spot to stay for the night. Once you hike up, it’s worth it – since there are no nearby mountains, on clear days you’ll get an unobstructed panoramic view of the area, including Mont-Megantic and Mont-Orford out in the distance.

Before you go, make sure you reserve your campsite. If you’ve got a big group, the park also offers prospectors’ tents that sleep up to eight people. These come equipped with wood stoves, bed frames (bring your own sleeping pad or air mattress), a table and benches.

There are also tons of little trails to explore – around 18km worth – each offering a different challenge. Even better, there’s currently a pilot project that allows dog owners to bring their four-legged best friend (on a leash, of course) into the park for some fun adventuring on certain long weekends.

### Hautes-Gorges-de-la-Rivière-Malbaie National Park


[Hautes-Gorges-de-la-Rivière-Malbaie National Park](https://www.sepaq.com/pq/hgo/?language_id=1) sits two hours north of Quebec City. The park is named after a series of valleys that cut deep into high mountains, so the landscape is pretty unreal.

The park offers all sorts of fun water activities such as canoeing, kayaking and guided tours. If you’re looking for something a bit faster, you can hop on board a dinghy and head down the level one and level two rapids (with the proper safety equipment, that is). If you’ve got experience handling a canoe, you can also do the 7.5km journey from Des Érables Dam to Camping du Cran.

The park also has excellent hiking, from the legendary Acropole-des-Draveurs, a difficult 11.2km in-and-out trail from Camping du Pin Blanc, to Les Rapides, a 15.2km out-and-back trail (for both hikers and cyclists) along the river.

You can choose between three different campsites for your weekend getaway, along with Huttopia ready-to-camp options. Le Cran and Pin-Blanc are great for car camping, while l’Équerre is accessible by hiking, biking or canoe.

### Where to find these parks


[Map of park locations](https://drive.google.com/open?id=1DHAEkDrA2xPGzrlnD8gL4VWrxl4&usp=sharing)

### What to know before you go
- Check the Sépaq site to make sure you have all your permits and reservations in place.
- Planning an overnight hike? Check out the [helpful backpacking checklist](/en/explore/backpacking-checklist) for what to bring along. It’s also a great checklist for day hikes and camping.
- Wherever you’re heading, learn how to camp responsibly with the [7 Leave No Trace principles](http://www.leavenotrace.ca/principles).
- Remember: [coffee outside](/en/article/a-coffee-addicts-guide-to-camp-coffee) always tastes better– especially when paired with a view.

Quebec City’s nearby nature doesn’t disappoint. With a little bit of planning, one of these campsites is sure to check off your weekend camping itinerary.

*Photo credit: Shutterstock / sebastienlemyre*



## Related articles
- [How to choose a tent](/en/explore/how-to-choose-a-tent)
- [Camping checklist](/en/explore/camping-checklist)
- [How to plan for an overnight hike](/en/explore/planning-for-overnight-hikes)





Want to escape from the city? Check out some of the best camping getaways just a short drive from Quebec City.

Weekend camping getaways from Quebec City | MEC Blog

Weekend camping getaways from Quebec City

When you hear about Ontario’s “cottage country,” you typically think of recreational lakes and comfortable summer homes. A weekend at a lakeside cottage may be the quintessential Ontario getaway, but for those who don’t have a cottage at our disposal, or would rather experience Ontario’s great outdoors from a tent, Muskoka, its surrounding lakes and nearby areas are still a great break from the city.

Check out these awesome camping weekend getaways in Ontario’s cottage country.

### Balsam Lake Provincial Park
[Balsam Lake Provincial Park](https://www.ontarioparks.com/park/balsamlake), in the Kawartha Lakes region along the Trent-Severn Waterway, is perfect for a weekend away. The park offers a variety of car camping sites, as well as walk-in sites that are radio-free for a quieter, more natural experience.

The park has two hiking trails that are nice for morning hikes. The 2.6km Lookout Trail takes you through eskers and kames to a beautiful panoramic view of the surrounding area. The longer Plantation Trail, a 4.2km moderate route, goes through logging sites, old farm fields and reforestation plantations. You can then spend the afternoon having a beach picnic, or if that isn’t your thing, rent a canoe or kayak to explore Balsam Lake.

### Six Mile Lake Provincial Park


Located in Port Severn, close to Muskoka and Gravenhurst, [Six Mile Lake Provincial Park](https://www.ontarioparks.com/park/sixmilelake) offers the perfect base camp for a fun car camping weekend in Ontario’s cottage country. The provincial park has many large semi-private sites, sandy beaches, and three short and easy hiking trails, so make sure to pack your [bathing suit](/en/products/clothing/swimwear/c/1036) and some [hiking shoes](/en/products/footwear/shoes/hiking-shoes/c/1492).

If you’re looking for a long weekend getaway or some time on the water, bring a canoe, a friend and your [essential canoe-camping gear](/en/explore/canoe-or-kayak-touring-checklist). Six Mile Lake Provincial Park happens to be a great starting point for the Gibson-MacDonald Canoe Route, a 56km loop with nine easy portages that you can do over the span of four days.

### Frontenac Provincial Park


[Frontenac Provincial Park](https://www.ontarioparks.com/park/frontenac), located 45 minutes north of Kingston, is a personal favourite. This huge park is just the spot for anyone who loves nature and needs a weekend away from the world to recharge their batteries. Campsites are only accessible by hiking or by canoeing in, and the hikes in can vary from a simple 20 minutes to as much as three hours. Pick up a Frontenac Park map before you go for lots of useful info.

If you’re looking for a shorter trek, there’s a cluster of four campsites located on McNally Bay of Kingsford Lake that you can access in about 30 minutes from Kingsford Dam. These campsites offer good privacy with enough space for two small tents along the shoreline.

If you’re up for a longer hike in to get to more remote campsites, start at Doe Lake. From the park office, it takes approximately two hours to hike in or two and a half hours from the Big Salmon parking lot. From there, you can get to a number of other trails to continue your camping adventure or loop back to your cozy spot for the night.

### Where to find these campsites


[Map of park locations](https://drive.google.com/open?id=1wHyx7CBOtqPrnnca7p4kdo5x3o8&usp=sharing)

### Some things to know before you go
Whether you’re going car camping for the weekend or taking off into the backcountry in a canoe, it’s important to consider the following.

- Dress appropriately. Ontario weather can be temperamental and unpredictable, so make sure to always pack a [rain jacket](/en/products/clothing/jackets/rain-jackets/c/1025), some warm layers and a sturdy pair of [hiking boots](/en/products/footwear/boots/hiking-boots/c/1497). Read up on some other [Ontario camping essentials](/en/article/essential-gear-for-summer-camping-in-ontario).
- Always bring a [first aid kit](/en/products/camping-and-hiking/health-and-safety/first-aid-kits-and-supplies/first-aid-kits/c/1210) with you – better safe than sorry!
- Don’t forget your navigation essentials. A [GPS](/en/products/electronics/gps-navigation/c/1139) is good, but it’s always smart to bring a map of the area along with a compass, too.
- Don’t forget extra [ropes](/en/products/camping-and-hiking/tools-and-accessories/bungee-and-accessory-cords/c/1562), guylines and bags to hang your food, tie down your tent if it gets windy, or make a clothesline to dry stuff off.
- Leave a copy of your itinerary with someone. It’s always important that someone knows where you’re heading, especially when you’re off the beaten path.
- Follow the [Leave No Trace principles](http://www.leavenotrace.ca/principles) wherever you’re heading.

Ontarians flock to these lakes, beaches and backcountry trails for good reason. Regardless of whether you’re staying in a summer home or sleeping under the stars, you’ll be able to experience Ontario’s cottage country to its fullest.

*Photo credit: Shutterstock / Elena Elisseeva*



## Related articles
- [Camping checklist](/en/explore/camping-checklist)
- [Your guide to canoe trips in Algonquin Park](/en/article/your-guide-to-canoe-trips-in-algonquin-park)
- [Hidden gems: 6 awesome campsites in Ontario](/en/article/hidden-gems-6-awesome-ontario-campsites)



Trip tip: You don’t need a cottage to escape to Ontario’s cottage country. Check out these awesome weekend camping getaways for a great break from the city.

Where to camp in Ontario’s cottage country | MEC Blog

Where to camp in Ontario’s cottage country

Algonquin Park is not only Ontario’s first provincial park, it’s also the first park my Dad visited when he immigrated from Iran in 1976. He took us there at least once a year, and it’s by far my favourite place for multi-day canoe trips. While my reasons may be nostalgic, it seems I share this preference with Canadians far and wide: Algonquin has inspired a symphony, dozens of books, hundreds of scientific papers, artwork by Tom Thomson and the Group of Seven, and draws visitors from across the country and around the world.

With over 1500km in canoe routes, Algonquin is especially known as an ideal destination for beginners and paddle jockeys who want to try their hands at multi-day paddling trips. Canoe camping in the Algonquin allows you to explore ponds, lakes and rivers unreachable by car or on foot, and to find remote spots among the park’s 1900 campsites. If a multi-day trip through the Algonquin’s paddle and portage routes appeals to you, here’s what you need to know before embarking.

### The experience factor
Experience matters, but having extensive canoeing experience doesn’t necessarily mean you’ll want to opt for a longer, more advanced route. Your ability to navigate the ponds, lakes and rivers of Algonquin also depends on your current fitness level and the pace you want to take. Are you going with a group of similarly experienced paddlers? What are the ages of your travel companions? How much time do you have? How hard do you want to go? All this will impact your route choice.

A more leisurely trip could cover 5 to 15km a day, whereas trippers working at a more energetic pace could easily get through 20 to 30km – there’s no “right” way to do it. Look into paddling workshops at MEC, check out the [Ontario Parks backcountry](http://www.ontarioparks.com/backcountry) page, and get comfortable with day trips in a canoe before you embark on your first overnight.

If you’re new to canoe camping and wary about portages (when you carry your canoe and gear over land), look into some of the paddle-in campsites that don’t require portaging. There are a few on Canisby and quite a few from the Rock Lake access point. You’ll just be a paddle away from your vehicle, so these are great options for beginners or young families.

### Time considerations
Algonquin Park is over 7000 square km, so unless you have months at your disposal, resign yourself to the fact you won’t cross every lake or see every impressive cliff face. (Not in one trip, at least.)

It’s also important to recognize that only Highway 60 goes directly through this massive park – and only through the southern part. Otherwise, you’re looking at up to a seven-hour drive around the park’s perimeter, so pick your access point wisely (you may want to pick the one closest to where you live).

### When to go to Algonquin
Summer is obviously a popular time in Algonquin, and some weekends will have the popular routes booked up. If you can, consider a spring paddling trip around the first few weeks of May. According to the Algonquin backcountry rangers, it’s a magical window after the ice melts (but before bugs), is a quiet time for visitors, and can be some of one of best time to paddle in the backcountry.

### Where to go in Algonquin
There are lots of [expert Algonquin resources](/en/search?f=CFreferenceRegionality%3AOntario&text=algonquin&org_text=algonquin) available to help you plan your trip. Here’s a rundown of some of the park’s best routes, including how much time and skill you’ll need to navigate them.

### Smoke Lake to Ragged Lake


Access point #6
Difficulty: Easy
Average duration: 1 to 2 nights

This is one of the most recommended routes for beginners. You can grab a canoe from the Canoe Lake Portage Store, and put in at Smoke Lake, across the highway. Keep in mind that because this is one of the more popular places to embark on a paddling trip, the area is usually quite busy. If you want to avoid the crowds, you’re best to pick a different route, but if you’re just looking to get your paddles wet and test your mettle, this is a great place to do so. Many people complete this route in less than two days, but if you want to meander and relax a bit, give yourself more time.

### Rain-Islet-McCraney Loop


Access point: #4
Difficulty: Advanced
Duration: 3 to 4 nights

This loop offers stunning contrasts in scenery. Your flotilla can put in at Rain Lake, then meander through Islet, a smaller lake with weedy bays that’s freckled with little islands. This route ends up at McCraney Lake, which features sandy beaches and steep, terraced rock faces. Another reason to love this route: the solid portage over an old, unmaintained railway bed. If you’re looking to lose the crowds, here’s the place to do it. Thanks to the difficult portage, not many people want to make this trek, but the solitude and views make the journey worth it.

### Opeongo-Laveille Route


Access point: #11
Difficulty: Advanced
Duration: 5 to 6 nights

Venture into the more remote Algonquin through Opeongo, the park’s largest lake. The eastern and northern shores of the lake are pebbled with red gravel and pines. To get to the more remote areas, you’ll have to paddle to the north arm of Opeongo, and unlike many other lakes off Highway 60, there are no cottages on Opeongo. At times, high winds can make it nearly impossible to get across by canoe, but the extra effort pays off. (If the conditions are terrible, you can hire a water taxi and put in at Proulx.) Once you’ve made it, be sure to take in the unbeatable views from the viewpoint next to the abandoned watch tower on Big Crow Lake.

### Oxtongue River Route


Access point: Oxtongue Lake
Difficulty: Easy
Duration: 1 to 2 nights

Here’s a subdued and breathtaking route that’s ideal for people who want to get a glimpse of wildlife. Moose sightings are frequent, as well as deer, turtles, loon and even the occasional wolf and bear. The Oxtongue hugs the southwest boundary of the park, drifting off into Oxtongue River-Ragged Falls Provincial Park. This route offers a quiet trip through a canopied river that’s especially impressive when the leaves turn in the autumn. Bring your hiking boots and be sure to check out Ragged Falls. Fair warning: if you want to keep your trip easy, make sure you follow your map carefully to avoid paddling through nearby rapids.

### Wendigo to Achray


Access point: #25
Difficulty: Advanced
Duration: 6 to 7 nights

If you’re looking to take on a few, smaller rapids, then this is a great route. You may even get some whitewater in the Petawawa Rapids if you cozy up to the shore. Just be sure you have whitewater experience, or that someone in your party does. Shooting these rapids, though exciting, can get pretty intense, so be sure to play it safe and scout the area first.

Along this route, you’ll come across some of Algonquin’s hidden gems, like May and Greenleaf lakes, which are filled with beaver dams. There are some great spots for cliff jumping on these smaller lakes, but again, be sure to scout the area and look before you leap. Veteran canoers will appreciate the route’s epic portages. And by epic, I mean tough, but perfect for people who want a more physically challenging journey.

### What to pack
The main things to remember when preparing for a multi-day canoeing trip is to bring [quality waterproof gear](/en/products/gear/packs-and-bags/dry-bags%2c-waterproof-cases-and-portage-bags/c/1357) and to [pack light](/en/explore/lightweight-packing-tips). After all, you’re probably going to be portaging, so only bring what you’re willing to carry. Make sure you have everything on the [full checklist](/en/explore/canoe-or-kayak-touring-checklist), especially these specifics for backcountry canoe tripping:

- A good, waterproof [GPS ](/en/products/gear/electronics/handheld-gps%2c-maps%2c-and-accessories/c/1139)
- A comfortable [sleeping bag](/en/products/gear/camping-and-hiking-gear/sleeping-bags%2c-sleeping-pads%2c-quilts-and-pillows/sleeping-bags/c/1410)
- A light, inflatable [sleeping pad ](/en/products/gear/camping-and-hiking-gear/sleeping-bags%2c-sleeping-pads%2c-quilts-and-pillows/sleeping-pads/c/1416)
- Maps and [relevant guidebooks ](/en/products/travel-gear/books-and-maps/c/922?text=Algonquin)
- Non-negotiable [water safety gear](/en/explore/mandatory-paddling-gear)
- Your canoe, of course (bring your own or grab one from any of the Algonquin outfitters).

Don’t forget your camping permit, which is required for any overnight stay, and be sure to check out this [seriously sweet interactive map](http://www.algonquinmap.com/) of Algonquin’s waterways. The creator of this has gone above and beyond, adding interesting and important details to the map to help you plan a more informed trip. Remember to follow the [Leave No Trace](http://www.leavenotrace.ca/home) principles as you escape into Algonquin’s lake and campsites so that others can enjoy Canada’s favourite paddling destination after you.



*Photos:** Shutterstock / Brian Lasenby, Shutterstock / Inga Locmele, Shutterstock / pavels, Shutterstock / CMT Photography, Shutterstock / Bob Hilscher*



Helpful tips and route suggestions for multi-day canoe trips in one of Canada’s finest paddling spots for beginner to advanced paddlers.

Your guide to canoe trips in Algonquin Park | MEC Blog

Your guide to canoe trips in Algonquin Park

Morgan Taylor and I have two things in common: we both like drinking coffee and riding bikes. Over the years, our careers and riding styles have changed, but the enjoyment that comes with sitting down for a cup of coffee or cruising down the street on two wheels is still very much in place.

Recently, Morgan and his partner Stephanie started an early morning coffee meet-up for commuters. It takes place every Friday – rain or shine – in North Vancouver, and it’s a sweet example of how something as simple as brewing up some beans can grow into a bike-coffee-commuter community meet-up.

I joined in to find out more about #coffeeoutsideyvr and maybe to get some other Canadian cities interested in starting coffee and bike meet-ups in their own town.



##### Stephen: Why did you start #coffeeoutsideyvr?
Morgan: Last summer, we spent three months travelling by bike through the western US. On that trip, we had the chance to visit lots of people who were doing great things to foster inclusive community locally. Attending grassroots community events and spending quality time with humble and passionate organizers got the wheels turning for us: we came back home knowing we’d soon be hosting our own weekly gathering back in Vancouver.

> “#coffeeoutsideyvr is all about fostering inclusivity, enabling new connections, and encouraging each other to do something fun and active – even when it’s cold and dark out.”
>
##### When did it all start?
After our trip, we spent a few months getting our home in order, settling in to our new work, and researching and testing locations around town. We launched #coffeeoutsideyvr on the first Friday of January 2017. We’ve been going strong ever since, with an average of 15–20 people showing up to watch the world become bright over camp coffee and homemade baked goods in all kinds of weather.



##### Where did the idea come from?
One of the people we spent time with on our summer trip was Robert Perks at his small shop, Ocean Air Cycles, in Ventura, California. Rob gets to take credit for starting the #coffeeoutside tag – which now has over 20,000 posts – and flies the flag of coffee-nerding and inclusivity in Ventura on a weekly basis.

##### What’s your favourite way to make coffee outside?
We unfailingly go with French press. We have a [Snow Peak titanium press](/en/product/5039-966/Titanium-French-Press) that we use when it’s just us outdoors, a classic glass Bodum at home, and a huge insulated stainless press that we bring to #coffeeoutsideyvr to make sure there’s lots to go around.



##### Who comes to this?
We couldn’t be happier with the way things are going. There’s a core group of people coming out that we didn’t even know before January, and new people are still coming out every week. Some of them we knew before, but most of them we didn’t! We try our best to make newcomers feel welcome, and ensure that everyone’s adequately fed and caffeinated.

> “The best part is seeing people who didn’t know each other beforehand heading off together in various directions to the rest of their day.”
>
Since people come on all types of bikes and everyone has their own preferred way of making coffee, conversation naturally gravitates towards those topics. But after 12 weeks, we’ve come to know people beyond just small talk: connections made at this gathering have resulted in new friends and collaboration outside of the event, which is exactly what we were hoping for – and we’ve even gone on an overnight trip with some of the folks we met not long ago over hot drinks on cold and dark Friday mornings.



##### What kind of riders show up?
All kinds! And honestly, you don’t even need to come on a bike, or drink coffee. One of the insights we had when were looking to build community through a weekly event was to do something accessible and inclusive. From the dad who brings his daughter in a trailer (for #milkoutsideyvr, obviously) to the long-distance commuters extending their already-impressive morning rides to the folks who are extending #coffeeoutsideyvr into longer Friday morning adventures, we are so happy to have a wide range of people joining us.

##### Any advice for anyone who wants to start #coffeeoutside in their own town?
There are two main things to consider: time and place. Both are dependent on your local needs and your own schedule, but consistency is key. We guarantee that we’ll be at the same spot at the same time every week, so it’s easy for people to remember.

> “A location that’s covered is ideal for all-weather use, and a nice setting with convenient access is good too.”
>
As for time, we landed on a weekday before work, but some people like to do weekend mornings. We did a group ride to check out spots before we decided on these details, and would recommend you do the same. And of course, reach out to those already running their own events and ask questions! The #coffeeoutside community stretches around the world and people are happy to share their knowledge.



**Stephen**: For my ride to #coffeeoutsideyvr, I borrowed MEC bike designer (and product manager) Tim McDermott’s personal [Provincial Road 233](/en/product/5050-660/Provincial-Road-233-Bicycle). This bike is perfect for roads, gravel rides and biking to anywhere fresh coffee is being poured.

[*#coffeeoutsideyvr*](https://www.instagram.com/explore/tags/coffeeoutsideyvr/)* meets at 7am on Friday mornings in*[*Waterfront Park*](https://www.google.com/maps/place/Waterfront+Park/@49.3125809,-123.0860124,16.37z/data=!4m5!3m4!1s0x0:0xa532a72db383385e!8m2!3d49.3118129!4d-123.08588)*, North Vancouver.* *For the full spectrum of outdoor caffeinating possibilities, check out*[*a coffee addict’s guide to camp coffee*](/en/article/a-coffee-addicts-guide-to-camp-coffee)*.*



Coffee grinds &gt; gear grinds any day of the week. Find out what these commuters are brewing up with #coffeeoutsideyvr and get tips on how to start it in your town.

How to make mornings better with bikes + coffee outdoors | MEC Blog

How to make mornings better with bikes + coffee outdoors

Edmonton may not be known as the hiking capital of Canada, but that doesn’t mean there aren’t some great hiking spots. Apart from the iconic North Saskatchewan River Valley, both locals and visitors have a number of day hiking trails and areas to choose from. Throughout my time in Edmonton, I’ve made a point of discovering many hikes that don’t require a 3+ hour drive into the Rockies or out of the city. Here are some locations within an hour’s drive – what better excuse could there be to get out for the day and explore?

### Chickakoo Lake Recreation Area


Where: 46km west of Edmonton’s city centre
Duration: 4 available trails (loops ranging from 2–4km round trip)

Tucked just outside the city of Spruce Grove, this is a great area for Edmontonians who want to hike and walk close to home. Not to be mistaken for a single lake, Chickakoo’s trail system circles through a series of beautiful smaller lakes. The four looped trails are marked based on ability, so you can pick the one that best suits your fitness level. Pack your [binoculars](/en/products/gear/camping-and-hiking-gear/binoculars/c/900) for a chance to see the park’s wildlife and bird species.

### Cooking Lake-Blackfoot Provincial Park Recreation Area


Where: About 40km east of Edmonton’s city centre
Duration: Trails up to 25km in length

This winter hot spot, home to the Birkebeiner Ski Festival, is a worthy hiking destination in spring and summer. With a unique combination of habitats, the park is home to moose, foxes, lynx and other wildlife species that you may spot when you’re exploring its 170km of trails. The Waskahegan Staging Area, which has a must-see interpretive centre, is the starting point for most hiking trails. The park’s “knob and kettle” terrain was formed by glaciers and boulders that originated in the Canadian Shield, and many of the routes provide a real workout, but there’s still something for everyone. For a challenge, take the Lost Lake Trail from the Staging Area to Islet Lake.

### Kinnaird Park Highlands Hiking Trail


Where: Edmonton’s Central River Valley
Duration: 5km loop

Edmonton’s local River Valley Trail system is huge, and has 160km of multi-use trail options available. If you wanted to, you could easily map out an entire day of inner-city hiking and walking here. This lesser-known trail is suitable for hikers of all skill levels, and includes paths with braille trail interpretive signs for visually impaired visitors. It begins near Concordia University College and winds through the picturesque Kinnaird Park. [Gear up](/en/brand/ruffwear/products/gear/camping-and-hiking-gear/dog-gear/c/1565) your [furry friends](/en/article/adventure-dog-edition-of-goodtimesoutside) for this walk, as they can enjoy the trail off-leash.

### Devon River Valley


Where: 40km south of Edmonton’s city centre
Duration: 3–4 hours (with shorter options available)

A short drive down Highway 60, south of the city’s core, the valley walls of the North Saskatchewan River become steep, the river widens and you can find the scenic trail system of the Town of Devon. Most day hikers choose to start their route from Voyageur Park and hike through the area’s dense forest that ascends and descends through the hoodoo-spotted landscape. Though manageable for all levels, you’ll feel the elevation changes along the river banks, which makes this day trip a slightly more challenging walk in the park. Voyageur Park can be a popular spot on summer days, so be sure to hit the road early.

### Elk Island National Park


Where: 48km east from Edmonton’s city centre
Duration: Trails ranging from 30 minutes to 5 hours

As one of Alberta’s hidden gems just beyond Edmonton’s city limits, Elk Island National Park has well-marked and intertwined trails where hikers can spend hours (or days) exploring. The terrain is a mix of prairie meadows, wetlands and aspen woodlands, and the area is an important refuge for Alberta’s bison and elk species. In fact, on your drive into the park you just might get stuck in [bison traffic](http://www.pc.gc.ca/en/pn-np/ab/elkisland/activ/activ19) or get to see herds grazing in roadside meadows. Astotin Lake is a great place to stop if you want to add kayaking, canoeing or paddleboarding to your hike. For multi-day hikers, the shores offer front row views of the northern lights on a clear night.

### What to bring and more tips
To make exploring Edmonton’s backyard a good experience, be sure to bring comfortable [hiking boots](/en/ideal-for/day-hiking/products/footwear/boots/hiking-and-backpacking-boots/c/1497), a well-stocked [daypack](/en/ideal-for/day-hiking/products/gear/packs-and-bags/daypacks%2c-slings-and-school-bags/daypacks/c/1333) with protein-rich [snacks](/en/products/gear/camping-and-hiking-gear/food-and-drink/snacks/c/1182), and lots of warm, compact [layers](/en/ideal-for/camping-and-hiking/products/clothing/c/981) (you just never know when the snow might fall in Alberta.)

If you’re new to day hiking, need tips on what essentials to pack or want more tips on where to go, stop by MEC in Edmonton – there are two stores to choose from. In addition to hiking gear, the staff have plenty of local expertise to help you enjoy Alberta’s hiking options and landscapes.



*Photos: Katie Schneider, Shutterstock / DeymosHR, Shutterstock / John Kroetch, Shutterstock / 2009fotofriends*



Edmonton may not be known as the hiking capital of Canada, but that doesn’t mean it doesn’t have great hiking. Check out these spots within an hour’s drive.

5 day hiking trips near Edmonton

Whether you’re the [type of runner](/en/article/which-runner-are-you) who likes to track every kilometre and calorie burned or the type who syncs your vacation days to your race calendar, you can benefit from joining a run crew. Not only will you have the opportunity to combine fun and fitness, you’ll get massive amounts of insider knowledge about upcoming races, [tempo runs](/en/article/be-a-better-runner-get-the-tempo-run-101) and the latest run watch. Plus, you’ll actually truly connect with other live people who like to run.

There are run crews, clubs and groups all over Canada (way too many to include in one post), and the list below includes a few of our favourites that you can join from east coast to west coast:

### 1. Run Nova Scotia: Halifax, NS
For 34 years, [Run Nova Scotia](http://www.runnovascotia.ca/) has weathered running boom after running boom, and has promoted health and fitness through road running. Community is a big factor with this east coast club – members can expect a shared passion and knowledge via seminars, clinics and events and a group that will fit their run status, regardless of age or ability (runners range in age from 10 to 80).

*Club perks:* Race registration discounts and draw prizes

*Coming up:* Eastern Lobster Run (May 7), complete with seafood chowder at the finish line, and the Penguin Run (June 3)

### 2. Chèvres de Montagne, QC
[Les Chèvres de Montagne](http://www.leschevresdemontagne.com/) is an organization that allows women to get together in nature and be active. Just two years old, they offer seasonal events and clubs that provide a safe, welcoming and fun atmosphere while providing professional and technical advice. Their namesake trail running club launches in June 2017 and is for all types and levels of runners. The emphasis is a fun weekly gathering over a performance-based atmosphere.

*Club motto:* Be active to surpass oneself, while having fun

*Favourite route:* Over 8 places are visited per season, each with their own charms

*Post-run ritual:* A beer, to keep fun at the centre of the club

### 3. Cours ta réussite, QC


Founded 6 years ago by three med students who met at Laval University, [Cours ta Réussite](http://www.courstareussite.com/) is based on the [Students Run LA project](https://srla.org/), and operates with the intention of helping a group of people who are very often forgotten when it comes to school perseverance: adult students and new immigrants. All are welcome to join, regardless of experience. “As long as the person comes with a smile!” echoes club president Maxime Bérubé. “We get to see refugees from all over the world and Quebecers all having a good time together. It’s truly heartwarming.”

*Club motto:* Scholar perseverance, one kilometre at a time

*Favourite route:* Old Quebec streets, the Plains of Abraham and Saint-Charles River Linear Park

*Post-run ritual:* Some resistance training and a hangout

*Favourite MEC run gear:* A good pair of running shoes

### 4. Barrie Baydogs: Barrie, ON
Founded in 2010, the [Barrie Baydogs Triathlon Club](https://www.barrietriathlonclub.com/) is an age 16+ community group of everyday athletes who train and socialize together. Now with over 130 members, the club meets weekly for instructor-led workouts, including stairs, hills, speed work, time trials and endurance training. The club’s mission is to develop a community of multi-sport athletes from recreational to elite and become Canada’s premier triathlon club.

*Club motto:* “Push on. Finish strong.”

*Favourite route:* Kempenfelt Bay for beautiful freshwater swimming

*Post-run ritual:* Monthly social gatherings with friends and family

### 5. Run Dufferin: Orangeville, ON
What started 7 years ago as a team of 12 marathon runners to act as escorts to the Olympic torch bearer has morphed into an all-levels non-profit dedicated to supporting and promoting health, fitness and community. Run Dufferin founding members Margery Cruise and Bob Collin take runners around Island Lake and the Dufferin Hi-Land section of the Bruce Trail.

*Upcoming events:* Chase the Tornado (May 21), which follows the path a tornado once took through the Grand Valley, and the Island Lake Classic on Labour Day Monday (September 4)

*Post-run ritual:* Beer or wine and a swim

*Favourite MEC run gear:* Run apparel from [MPG](/en/products/run-and-fitness/clothing/c/1573?filters%5Bbrand%5D%5B0%5D=mpg)

### 6. Girls Run Sudbury: Sudbury, ON


Three years ago, Chantal Dogastino founded [Girls Run Sudbury](http://www.seriecanadiennedecoursepourfemmes.ca/en/), known for its supportive environment to empower women and girls of all ages to get active in an non-competitive environment. The Fitspirit program (for girls in grade 7–12), where runners can train for 8–10 weeks, is a favourite among attendees. Last year 1000 women turned out on a rainy day to celebrate their accomplishments. “Running doesn’t have to be hard,” says Chantal. “It is simply putting one foot in front of the other and repeating until you cross the finish line.”

*Club motto:* “Run with us!”

*Post-run ritual:* A gentle yoga session to aid in recovery

*Favourite route:* The runs often loop through a 1km stretch of peaceful off-road trail

*Favourite MEC gear:* [MEC Cold Rush Thermal Tights](/en/product/5061-602/cold-rush-thermal-tights?colour=Black) for cold winter weather and the [MEC Gateway Lead Tights](/en/product/6003-806/gateway-lead-tights?colour=Black) for early spring and fall.

### 7. Runners With Attitude: Sherwood Park, AB
Want to join a pack of pace chasers who will show up, no matter the weather? Meet [Runners With Attitude](https://www.facebook.com/groups/Runnerswithattitude/), a true group of 365ers. Club leaders Lynne and Rob have developed an established trail running program that sets up members for success during challenging races like the Northern Alberta 5 Peaks Trail Running Series. It’s not all intensity and training though, the vibe is decidedly supportive – aka your extended running family.

*Club motto:* “Nobody runs alone”

*Post-run ritual:* The club’s famous potluck takes place after weekend runs

*Favourite route:* Hilly trail runs around Edmonton’s River Valley

### 8. Sole Girls: Canada-wide


Four years ago, Ashley Wiles saw the need to connect girls aged 8–12 with a safe space for positive mental health. Today, her club [Sole Girls](http://www.solegirls.org/) uses physical activity as a tool to build confidence and establish mentorship with older women who want to empower the next generation. “Every girl is unique,” says Ashley. “Seeing that self confidence build, and then seeing them creating a ripple effect to get others involved is so special.”

*Club motto:* “Release your inner awesome!”

*Post-run ritual:* A reflection session during a group stretch-and-cheer session

*Favourite MEC run gear:* [Wrightsocks in hot pink](/en/product/5048-793/Coolmesh-II-Low-Socks)

### 9. Fraser Street Run Club: Vancouver, BC
Fraser Street Run Club’s four co-founders (Jesse, Michelle, Kat and Cody) founded their club kind of by accident. They were regularly meeting up for trail and road runs and started calling themselves [Fraser Street Run Club](https://www.facebook.com/groups/380233985492086/) and documenting the highlights on Instagram. “People started asking how to join,” says Cody. “So we organized a group run, over 20 people showed up, so we just kept doing it.” Four years later the club is known for its strong community, field trips and races. Total newbie or run nut, all are welcome, and no one is left behind on the Feel Good Friday runs.

*Club motto:* “I had no choice”

*Favourite route:* Cruising through quarry garden at Queen Elizabeth Park

*Post-run ritual:* Beer and potato chips at the clubhouse, or tacos nearby, plus weekend brunch after long trail runs

### 10. MEC run crews: Canada-wide


Don’t see your city on the list of run crews above? The MEC run crew is a nation-wide pack of everyday athletes with local chapters from Victoria to Halifax. Our mission is to enable runners of all ages and abilities to get outside and get running, and inspire them to chase a PR, try a new trail route, or tackle a race, be it 5K or 50K.

*Favourite route:* Check out your local chapter to find out where they’re heading

*Post-run ritual:* We’re big on bagels

*Favourite MEC run gear:* We love [Salomon’s grippy trail shoes](/en/products/footwear/shoes/running-and-training-shoes/trail-running-shoes/c/1730?filters%5Bbrand%5D%5B0%5D=salomon), New Balance for [light road runners](/en/products/footwear/shoes/running-and-training-shoes/road-running-shoes/c/1731?filters%5Bbrand%5D%5B0%5D=new%20balance), and [Ciele hats](https://www.mec.ca/en/product/6018-414/alzcap-athletics-small?colour=Sherbrooke) for a fun punch of colour



These established and up-and-coming run crews are your ticket to meeting new people, insider training tips, and having a great time while staying fit.

Coast to coast: 10 Canadian run crews you should join | MEC Blog

Coast to coast: 10 Canadian run crews you should join

Beyond natural physical abilities, what makes skilled athletes so impressive is their commitment to their outdoor sports, their training and their own overall health. To get some insights about preparing like a pro, we checked in with three MEC Ambassadors for their top tips on how to focus, compete and recover. Whether you’re a skier, a trail runner, a climber, a cyclist or any active person who aims to improve, these six habits will help you to train more effectively and meet your goals.

### 1. Good sleep is critical
Sleep is crucial to training in so many ways: your body needs it to help build and maintain muscle and ward off injury and sickness, and your mind needs it to perform and stay focused. But good sleep habits (how often, how well and how much you’re sleeping) can require a lot of discipline, especially if you have a rigorous training schedule or do a lot of travelling.

[Roz Groenewoud](https://olympic.ca/team-canada/roz-groenewoud-2/), a freestyle skier who represented Canada at the 2014 Winter Olympics, makes sure to take simple steps to keep her sleep schedule on track, even when she’s on the road:

> “I travel with my own pillow in a cozy flannel pillowcase. It helps make any bed feel comfortable, keeps my neck in a good position during sleep and adds a bit of homey comfort to my travels.”
>


Psychological training is important for any sport, particularly those that require endurance or a high level of risk. This can mean visualizing a perfect race before you start or simply learning how to talk yourself through a particularly tough section.

[Jim Willett](https://www.youtube.com/watch?v=0uYpQiGNX5c), run crew leader, personal trainer and [record-holder](/en/article/jim-willett-sets-the-record-for-running-the-bruce-trail) for running the 885km Bruce Trail (10 days, 13 hours and 57 minutes), notes:

> “The longer you run the more likely you’ll fall into what I call ‘the black hole.’ It’s where your negative thoughts and self doubt can consume you. It’s important to have a way to deal with it and pull yourself out, [whether it’s] repeating a mantra, trying a self pep talk or singing a motivational song off-key.”
>
And while making time for physical recovery seems obvious, it’s important that you prioritize emotional and psychological recovery, too. After a big race or event, athletes should take the time to adjust and reflect. Reaching a goal can come with a huge high, but it also forces some athletes to ask “Now what?” Some runners, for instance, experience post-marathon blues after finishing a race. Take the time to set new goals and focus on areas of your life that you may have neglected during training – it’s an important step for recovery.



### 3. Don’t overtrain
Top athletes know that you can have too much of a good thing when it comes to training. Working too hard without enough recovery can lead to injuries that could throw off your progress for a month or more. If you’re intentional about your training and set clear and attainable goals, you won’t need to worry about spending all your waking time at the gym, the track or wherever you’re practicing.

Jim, like many other trainers, stresses that it’s important to find a healthy balance. “Running is obviously a high impact activity. Finding the [right training] balance, and then tapering leading up to an event, can be tough.” He also notes:

> “There’s not a one-size-fits-all training plan, and I’d rather go into something slightly undertrained than overtrained.”
>
### 4. Know the tools of your trade


As any activity grows and progresses in the world, so does the gear and science that accompanies it. These days, advanced tech can help people take their sports to new heights. There are [watches](/en/products/gear/electronics/watches/c/1153) that help you measure and track your outputs, and any of the gear you use – like running shoes, skis or bikes – is getting more and more specialized. Gear can help with your performance, but you can also use it to find ways to help you progress in training.

For example, [Allan Prazsky](https://vimeo.com/161072374), a former competitive cyclist who now coaches grassroots racers, acknowledges just how much training has changed with new technology for riding. “Gone are the days of riding by feel,” says Allan. He notes that:

> “Today’s must-have piece of equipment for cycling is a [power meter](/en/products/gear/cycling-gear/bike-components/drive-train/power-meters/c/835). At the end of the day, there is a quantitative number that tells you exactly how much power you produce. There is no hiding.”
>
### 5. Get in the zone
Whether it’s playing a song that amps them up or simply following a routine that puts them at ease, experienced athletes know the things that will help them perform their best. Figure out what helps you get into your zone. For [Georgia Astle](https://www.youtube.com/watch?v=tSGsHlUcfAc), a competitive mountain biker from Whistler, BC, it’s sticking to a schedule:

> “When I prepare for downhill and enduro races, especially in new places, I need to follow a routine. Keep kits clean, lay out clothes, get up, shower, stretch, picture the track and get my lines dialled in practice.”
>
“It’s important to keep stress levels low and to allow your mind and body to perform at it’s best on race day,” says Georgia.



### 6. Know when and how to fuel up
Your fueling strategy will likely vary depending on what you’re doing, but successful athletes will tell you that they’re never without a snack on hand. Roz loads up on [energy bars](/en/products/gear/camping-and-hiking-gear/food-and-drink/energy-bars/c/1178) before she leaves for training camps, and also travels with [almond butter](/en/search/?text=almond+butter&org_text=almond+butter) and protein powder.

You never want to be running on empty when working out or training, but it’s just as important to know what fuel your body needs to recover after you’ve given it your all. Allen advises getting in some carbs after an intense session.

> “Immediately following a hard workout, the body can work up to three times its normal rate to replenish lost fuel, essentially becoming a sponge to replace glycogen stores. The faster these stores are topped up, the quicker recovery takes place.”
>
Interested in learning more about how to train effectively? Check out [how to master interval training](/en/article/how-to-do-anything-master-interval-training) or our running series on [how to be a better runner](/en/article/be-a-better-runner-how-to-prep-for-race-day).



Have a goal? Find out what the pros to do focus, compete and recover. See tips from ultrarunner Jim Willett, freeskier Roz Groenewoud and cycling coach Allan Prazsky.

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