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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

Nothing says welcome to the great outdoors like the smell of coffee brewing. Okay, maybe it’s not completely synonymous with nature, but as an evolved species, we’re afforded the finer things in life. Enter: truly amazing coffee, served up right in the woods. Sounds pretty fantastic, right?

There are two main schools of thought when it comes to high-quality camp coffee: Aeropress or pour-over. We’re going to show you how to execute both so you can make up your mind for yourself. For both methods, remember to pre-grind your beans or bring along a [hand-powered coffee grinder](/en/product/6019-166/javagrind?colour=Smoke) (smashing coffee beans against a rock is not an ideal way to start).

## How to make Aeropress coffee: video
An [Aeropress](/en/product/6017-731/aeropress-original-coffee-press) is a light and small device that makes coffee (crema and all) without electricity. It may sound complex, but we promise it’s not. There are two common ways to use an Aeropress: the inverted method and the original method. We’ll explain both, and the video below takes you through the inverted method.



Camp Kitchen Secrets: How to make Aeropress coffee

### Aeropress: inverted method
1. Fit the large cylinder and the plunger of your Aeropress together (without pressing the plunger all the way in) and stand them up on a level surface.
1. Add 1.5 scoops of finely ground coffee, or 1 scoop of espresso grind, into the cylinder. The funnel makes it easy to pour in coffee grounds.
1. Fill the large cylinder with hot water (use the numbered notches on the side of the cylinder to see where the maximum is) and let bloom.
1. Stir once using the paddle that comes with your Aeropress.
1. Let steep about one minute (or less, depending how strong you like it).
1. Place a filter in the cap and then twist the cap onto the top cylinder.
1. Carefully and quickly flip the Aeropress over, so it’s on top of your coffee cup and the holes in the Aeropress cap point into your cup.
1. Press down firmly until you hear a hissing sound.
1. Take a sip, and add more water if you made it too strong.

### Aeropress: original method
This method isn’t that different from the inverted method, but there’s no flipping your Aeropress and you use the plunger last instead of fitting it on first. Here’s how it works:

1. Place a filter in the cap.
1. Twist the cap onto the larger cylinder.
1. Sit the filter and cylinder over your coffee cup, so they’re resting on top with the holes in the cap pointing into your cup. Drip a little hot water in to wet the filter.
1. Add 1.5 scoops of finely ground coffee, or 1 scoop of espresso grind, into the cylinder. The funnel makes it easy to pour in coffee grounds.
1. Fill the large cylinder with hot water (use the numbered notches on the side of the cylinder to see where the maximum is) and let bloom.
1. Stir once.
1. Insert the plunger into the cylinder and press firmly until you hear a hissing sound.
1. Sip and enjoy!

Coffee nerds can get very particular about water temperature; hot, not boiling, water is a good place to start. Try leaving your boiling water to sit for a minute or so before adding it to the coffee grounds. This lets the water cool to just below boiling point, which some experts will argue, improves the taste of your coffee. And, as you use your Aeropress more, you’ll be able to fine-tune your grounds to water ratio to customize your own perfect cup.



## How to make pour-over coffee: video
Sweet simplicity. With pour-over coffee, you just set up your dripper and then (like the name implies) pour your hot water over the top.



How to make pour-over coffee while camping



There are tons of pour-over coffee makers to choose from, like the [GSI Collapsible Java Drip](/en/product/5050-845/Collapsible-Java-Drip), the Soto Helix Coffee Maker, the Snow Peak Collapsible Pour Over, and the [GSI Ultralight Java Drip](/en/product/5018-696/gsi-ultralight-java-drip). Once you’ve got your maker, just follow these 7 steps:

1. Place your dripper over your mug.
1. Put a filter in the dripper.
1. Add coffee grounds.
1. Add a splash of hot water to bloom (see the note above about water temp – that applies here, too).
1. Add remaining water in a spiral motion.
1. Remove dripper once all the water has drained.
1. Sip and enjoy.



As you can see, camp coffee can be just as good (or better) than your coffee at home, and it’s impressively easy to make. The only thing you have to figure out is whether you’re an Aeropress or a pour-over person.

Happy camping!



## Related articles
- [A coffee addict’s guide to camp coffee](/en/article/a-coffee-addicts-guide-to-camp-coffee)
- [Camping checklist](/en/explore/camping-checklist)
- [Trying to convince someone to come camping? Show them this.](/en/article/trying-to-convince-someone-to-come-camping-show-them-this)



Just because you’re heading off the grid, doesn’t mean you have to compromise on your cup of joe.

How to make camp coffee | MEC Blog

How to make camp coffee

Trying to spread your love of camping to someone who resists at every opportunity is no easy feat.

*What if it rains? I’m always cold… What about the bugs? Oh man, think of the bugs!*

We’ve heard it all. And we also know that once someone’s sipping coffee by the campfire, many of these worries just kind of melt away (plus, there are all kinds of easy solutions). These recurring conversations inspired us to gather our favourite camping inspo photos, tips from kickass outdoor partners, and our most compelling arguments for sleeping outside… maybe even for their first-time ever.

## 1. Canadian campsites are pretty lust-worthy


Coast to coast, Canada has some pretty incredible #viewsfromthetent. When you have this in your backyard, don’t you feel lucky you have the option to spend the night here?

## 2. There will be camp treats


Salty or sweet, when you’re open-air eating everything just tastes better. It’s actually kind of mind-blowing.

“S’mores are an essential part of camping. Sometimes I like to make s’mores packets: tin foil baskets with chopped banana, crushed graham crackers, broken chocolate pieces, and a couple of marshmallows. Pop them in the embers until everything is gooey and delicious. Yum!” – Julie L., Visitor Experience Branch of Parks Canada

## 3. It’s magical when the light hits just right


So, waking up in the forest versus waking up in your bed. On one hand, you’re guaranteed a hearty dose of fresh air, quality time with your camp mates, and a guaranteed good story to tell about your weekend. If you stay home, well we’re not sure what’s going to happen to you. But we wouldn’t risk it.

## 4. The views are jaw-dropping
Okay, we can’t promise you’ll always be able to find a beautiful beach to sleep on, but we *can* promise that camping can be your way to find a beautiful beach to sleep on. And that’s something you just can’t do in the city. Do you want to go your whole life without at least trying to drift off to sleep while listening to waves lap at the shore? Of course you don’t.

## 5. Relaxation is at its max


Need an excuse to lounge in a hammock? Heck, maybe you also need an excuse to get a [hammock](/en/products/camping-and-hiking/camp-furniture/hammocks/lounge-hammocks/c/1484). This could be you – fully relaxed, unplugged and without a worry in the world.

## 6. It’s really fun to sit around a campfire


There’s something bonding about sitting around a campfire, sipping a coffee or roasting a marshmallow – you’re just present in the moment and completely content with where you are. It’s tough to describe the mood that a campfire puts you in until you’ve experienced it for yourself. You should definitely see what all the fuss is about.

We wholehearted believe that camping is for everyone. If you need further inspiration to entice a future camper, head over to your [local MEC store](/en/stores). The multitudes of staffers will be more than enthused to recommend campsites, equipment, and share the stoke with beginner campers.

See you out there!



## Related articles
- [Craft s’mores: boost your camp snack game](/en/article/craft-smores-boost-your-camp-snack-game)
- [A coffee addict’s guide to camp coffee](/en/article/a-coffee-addicts-guide-to-camp-coffee)
- [Camping checklist](/en/explore/camping-checklist)



6 strategically crafted tactics that even non-outdoorsy partners or nature newbies won’t be able to resist.

Trying to convince someone to come camping? Show them this | MEC Blog

Trying to convince someone to come camping? Show them this.

I’ve been a runner for almost 18 years. Starting from scratch, I’ve worked my way up to running with the Canadian trail running team for world events and with the elite field on the Salomon team. I didn’t have any personal coaching along the way, which means I’ve experienced many injuries caused by the usual suspects – too much, too fast, too soon – and have learned a lot in the process.

Since becoming a podiatrist about 9 years ago, I now have a feel for running injuries and understand ways you can help prevent them. Here are few of my favourite tips to prevent injuries and create healthy running habits year round, along with a few things to watch for:

## 1. Sleep well and eat well


Research clearly states that recovery happens when you rest after periods of training. To fully recover from training or intense sessions, you *must* integrate rest periods into your training plan. Your body will benefit from it.

Apply the same care to your eating habits. In training, we work our bodies hard and we need to feed our engine good fuel! No matter what you eat – whether you’re vegan, gluten-free, or none of the above – real, whole foods are always beneficial. Healthy food replenishes the vitamins and essential building blocks you need for muscle recovery.

## 2. Pay attention to work and stress
We’re all humans and stress is part of life. That said, I believe that when you’re feeling stressed or fatigued, you should modify your training plan to lower the cortisol or stress effects on your already stressed body.

It’s still important to get out, but think about changing the duration or intensity of your run. Focus on getting fresh air, fully breathing oxygen into your lungs, and having fun. It’s sometimes easy to get into a routine of exercising to feel better, since it gives you a stress relief mechanism. But in the long run, your body may also become fatigued and have a harder time fully recovering. Chronic fatigue is important to avoid, as it can result in injuries and poor athletic outcomes.

## 3. Follow a training plan that suits *you*
Everyone’s different, and that’s part of the beauty of the trail running community. Find a way to train that works for you – that means you may not always train from the same book or schedule as the runner next door. Most of all, your training plan should be easy to follow and fun to do, so it keeps you doing what you love.

## 4. Cross-training? Oh yeah!


I’m a strong proponent of cross-training. Along with running, I love to spend hours on my bike, whether that means commuting, training or just going for a ride. Cycling is beneficial since it helps build leg muscle strength that’s necessary to better absorb the impact of running. Swimming is another beautiful cross-training option that offers flexibility and core stability.

In winter, I tend to put the bike away and get my skis ready for cross-country skiing. It’s a full-body workout that you can easily mix up with interval sessions. There’s also snowshoe running – try find trails you can run on with [micro-spikes](/en/products/footwear/accessories/traction-devices/c/1204) if it’s icy, or use [running snowshoes](/en/products/snow/snowshoeing/snowshoes/c/2118?filters%5Bcustom_fields.ideal%20for%5D%5B0%5D=snowshoe%20running). Fat biking is also a fun way to keep cycling in the snow.

## 5. Never underestimate strength training
Strength training is important to keep your core, back, hips and overall agility in top shape for race season (I’ve learned this the hard way). As runners, we often overlook the importance of specific core training since we tend to focus our attention on running – it’s what we do best! But the constant linear pattern of running, and even cycling, can predispose you to weaker hip flexibility over time.

Yoga for runners can be a good addition to running since it focuses on strength and mobility through specific running patterns. Never underestimate the importance of core stability; having a strong core can prevent many lower back issues for long distance runners.

*Looking for ideas? Check out some [*effective strength exercises for runners*](/en/article/be-a-better-runner-whats-the-deal-with-cross-training).*

## 6. The power of rest
As you probably know, planning your race calendar is pretty exciting. Sometimes runners go overboard with the number of races they want to sign up for. If you don’t have a coach to rein you in (and the majority of us don’t), you can end up with a crazy to-do list of events, which can be exciting but at the same time exasperating.

The human body is a strong partner, but it still needs good rest between hard racing – even more rest than you give yourself between workouts – so your body and mind can recover to keep you doing what you love.

## Injuries: what to watch for


When I started trail running, I got a better sense of the demands on your body from running on mountainous terrain compared to running on roads. Trail running requires foot dexterity, ankle stability, hip flexibility, core strength and coordination. Running downhill offers quadriceps power, while running uphill works on hamstring strength, upright posture and high cadence. I feel road running is also beneficial for trail running, since it gives you a chance to work on speed on gradual climbs or when you are on less technical terrain. Practicing on trails and roads gives you the best of both worlds.

As a podiatrist and runner, I come across many running injuries that could be prevented by proper shoe wear, proper running gait, and strength and flexibility training. I see a clear and different pattern between trail running and road running injuries:

- Most of the time, **road runners** come to see me with symptoms of plantar fasciitis, medial tibial shin splints, iliotibial band syndrome (ITBS), and other symptoms that can be explained by chronic overuse (sometimes due to poor biomechanics, shoe choice or training log).
- In **trail runners**, most of injuries I see are caused by trauma: ankle inversion sprains, sometimes fractures, cuboid syndrome from forced eversion motion caused by running over rocks or roots, and of course, the famous blue-toe syndrome, involving subungual hematomas under toenails from chronic micro-traumas.

Whether you’re on the road or the trails, pay attention to post static dyskinesia symptoms (stiffness after periods of rest), which can be an indicative of ongoing inflammation processes. If you start to feel pain or limited joint movement, it’s time to see your health professional for an assessment and treatment plan for recovery.

Happy trails, and stay healthy so you can enjoy doing the things you love.



## Related articles
- [Gait analysis for runners](/en/explore/gait-analysis)
- [How to prepare for a long trail run](/en/explore/how-to-prepare-for-a-long-trail-run)
- [Trail race recovery tips from Ellie Greenwood](/en/article/trail-race-recovery-tips-from-ellie-greenwood)



Learn 6 simple ways to keep running, from MEC Ambassador and podiatrist Annie Jean.

Injury prevention tips for trail runners | MEC Blog

Injury prevention tips for trail runners

It’s funny to think of myself as a trail runner. If you’d have told me last year that I’d be running trail races, I would have thought you were nuts. But fast forward a few months, and I’m already training for my fourth trail race.

All trail races are incredibly different, but the one constant is what they can teach you. I’ve learned a lot about myself as a person and as a runner in the few trail races I’ve run, and want to share my newfound insights with anyone who wants to give trail races a try.

#### 1. Your body can handle way more than you think… don’t let your mind tell you otherwise
When you’re faced with tough situations, you realize just how true this statement is. My first-ever trail race went swimmingly; it was part of the MEC trail race series, the terrain was easy and it was a sunny day. My second race, however, was the complete opposite: it was cold, rainy and the course was incredibly challenging with slippery roots, rocks and muddy switchbacks.

I thought of quitting every kilometre. I was out of breath, I felt nauseous and my legs were shaking. I tried to keep up with some of the runners and kept falling back every time. My thoughts were anything but positive; I kept wondering why I was putting myself through this, why I’d signed up and why I was even running. I felt I’d bit off more than I could chew.

But then I started thinking about all the runners that inspire me, and that simple mindset shift slowly lifted my spirits enough that I kept going. Once I crossed the finish line, I was amazed by what I’d just accomplished. I was proud that I hadn’t given up and fought through the struggle. The race was a big eye-opener and showed I could endure way more than I previously imagined.

#### 2. Don’t get cocky
It’s easy to gain momentum and confidence when things are going well. At my last trail race, there were some major downhill sections. The more I ran downhill, the faster I went, passing other runners and slowly making my way up the ranks. It felt exhilarating. But I had to slow down and remind myself that every time I’d felt overly confident during my training runs, it always ended up with me losing focus, tripping and falling. I had to check myself so I didn’t wreck myself.

Trail races have taught me the importance of staying humble on the trail and in life – no matter how good I’m feeling at a specific time – because you never know what’s around the corner. (And at a trail race, there’s a good chance it’s probably another hill.)

#### 3. When you put in the work, you see results


I’ve learned that if you solidly prepare for a race, you’ll be able to finish it, no matter what mother nature or race organizers throw at you. The day before a race in February, it snowed 30cm – and I was terrified. I’d explored the course a few days earlier, but I’d never run in fresh snow before.

To my complete surprise, I managed to get through the race without any major wipeouts, and I believe that’s because my body was ready for it. Proper training, stretching, nutrition and sleep are key to feeling confident on race day. I’ve also attended some of the MEC trail running clinics and they’ve been a huge help in preparing for my races. Although I always experience self-doubt in any kind of competitive setting, I’ve learned to trust my training and know that if I put the work in, I’ll get through it.

#### 4. Smile, even when it hurts!
Trail running’s made me a better person because it’s taught me to smile and feel joy in moments of pain or despair. At a race, you’re surrounded by people who radiate positivity. I still haven’t quite figured out why, but one thing’s for sure, I’ve never competed in another activity where I’ve seen people be so happy.

Good vibes are contagious and I’ve discovered that smiling – even when I’m fatigued midway through a steep climb or near the end of a race – always makes any experience that much more enjoyable.

#### 5. Express gratitude
Running trails has made me realize just how fortunate I am to be able to run. The fact that my body allows me to move while experiencing magical views and moments in nature is unquestionably something to be grateful about. I’m also extremely grateful for the wonderful community I’ve met through trail running.

Can’t wait to see what lesson trail racing will teach me next!



## 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)
- [15 things I wish I knew before I started trail running](/en/article/15-things-i-wish-i-knew-before-i-started-trail-running)



Trail racing is more than just about crossing finish lines, it’s also a great life coach.

5 things you’ll learn about yourself at a trail race | MEC Blog

5 things you’ll learn about yourself at a trail race

Thinking of joining the wonderful world of trail running? We say go for it – for so many reasons. To start you off on the right foot, we chatted with MEC staffers and Ambassadors for this list of down and dirty tips they’ve uncovered on the trails.

#### 1. You don’t have to run the whole time
Trail running’s deep dark secret: walking is totally cool, especially on the uphills. In fact, walking is so okay that trail runners give it a badass name: powerhiking. It’s like walking with a bit more oomph.

“On steep hills, hiking can actually be faster than running,” says Nick Elson, MEC Trail Running Ambassador. “I often see trail runners trying to run uphill until they can’t run any more and then resort to a slow, exhausted walk. Instead, hike with purpose and maintain the same effort you had while running up to that point.”



#### 2. You get to eat delicious food
Eating tasty stuff is deeply embedded in trail running culture. Aid stations at trail races can be smorgasbords of watermelon slices, gummy bears, pretzels, chips, salted potatoes or chocolate. At ultras, there can even be quesadillas, avocados and bacon! After all, you can only suck back so many energy gels before you need something different… and running with a pack means trail runners can bring fun food along even if they’re not at a race. Post-race beer is often a thing too.



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#### 3. You don’t need to do ultras to be a trail runner
Trail running and ultras (an ultra is any race longer than a marathon distance of 42.2km) go together like dates and peanut butter (trust us, that’s a delicious combo). But that doesn’t mean that *you* have to run that distance to be a trail runner. Run as far or as short as you like – if you’re running on the trails, you’re a trail runner. Period.



#### 4. Weird things become normal
Running in a backpack? It’ll become the new normal. Peeing behind a bush (in a [Leave No Trace](https://leavenotrace.ca/) friendly way, of course)? It’ll become the new normal. Things that may have once seemed weird, like naming trees or dressing up in a banana costume to cheer on your friend at a race, will become part of your run life.



#### 5. Invest in a cool hat
Not only does a [cool hat](/en/products/running/running-clothing/accessories/running-hats) protect you from sun or rain, it also looks rad in your forest photos. “I’ve had my adventure hat for 4 seasons now and it’s getting a little funky, but I love it!” says MEC staffer Dennis. “My dog gets excited when he sees me put it on because he knows something fun is about to happen.”



#### 6. The community is rad…
Trail runners will welcome you with open, sweaty arms. Run crews and clinics are a great way for newbies to join in. They’re nice folks.



#### 7. … and the races are super fun
“The first time I did a trail race,” MEC staffer Dennis said, “I was blown away by how many racers took time – and used valuable oxygen – to cheer me on. Gary Robbins once passed me while I struggled up a hill, and yelled, ‘Looking good, you got this!’ as he zoomed past. Gary Robbins! Whether you’re pushing the pace or at the back of the pack everyone seems to have the same goal: have an awesome time outside on the trails. That’s why I love this sport and this community so much.” Well put.



#### 8. Things can get messy
The usual kind-of-gross stuff that runners know – blisters, black toenails, poorly launched snot rockets – can reach new levels of messiness on the trails. Dirty socks, sweaty run packs, slightly mushed bananas in your backpack, no bathrooms within an hour, ankle deep mud, bailing in ankle deep mud… yes, trail running can be messy. But those extra challenges give you hilarious stories to share with your fellow run buddies, and in a crazy way it adds to the fun of it all.



#### 9. Races are usually cheaper
Since trail races don’t involve closing city streets, they’re usually cheaper than road races. Plus when you volunteer for races, sometimes they’ll offer up a free or discounted entry to a future race as a thank you.



#### 10. Always bring your camera
Cute trail dogs! Mystical looking trees! Jumping photos! You’ll want to keep your phone handy to capture whatever trail magic appears.



#### 11. It’s all about “time on feet”
Instead of saying you’re heading out for a 12K run, you’ll hear people say they’re doing 2 hours on the trails. Since trails can vary so much in terms of terrain and elevation, distance gets a little muddled. Lots of runners aim for a certain length of time over a specific distance (until race day, of course).

As for pace? “Speed on the roads provides a solid foundation,” says Nick Elson, “but it won’t necessarily translate immediately to the trails, especially if there’s a lot of elevation gain and loss involved.”



#### 12. Your mother was right
Be prepared before you leave the house. Learn from those (i.e., me) who once spent an anxious 25 minutes racing the sunset in rapidly deteriorating light. Darkness falls in the forest sooner than on roads, and there are no streetlights. Lesson learned: even if you’re “just going out for a quickie,” be prepared with the [trail running basics](/en/explore/essential-gear-for-trail-running), including a [headlamp](/en/products/running/headlamps).



#### 13. Things can get deep
Maybe it’s the natural setting, maybe it’s due to fewer people and no stoplights, but trail running seems to be a time when deep conversations about big things happen (between laughing and singing, of course).



#### 14. Trail shoes make a difference
Road running shoes did the trick for the first few trail runs. But after one sloppy, slippery trail run, I decided to up my grip-factor with [trail running shoes](/en/products/footwear/shoes/running-and-training-shoes/trail-running-shoes). That was the second-best trail running decision I made (the first was bringing salted boiled potatoes to eat on a long, hot run).



#### 15. Road running might *gasp* feel boring
While the convenience of road running can’t be beat, there is something special about laughing in the forest with your running buddies. So be warned: sidewalks may not have the same allure after you discover trail running – but the trade-off is worth it.

Trail running is so much more invigorating and relaxing at the same time. But the best thing about the trails is the places they’ll take you… you’ll never get the same views on a road as you can in the trees and the mountains.



## Related articles
- [Tips for running your first trail race](/en/explore/tips-for-your-first-trail-running-race)
- [Trail running: beginner’s guide](/en/explore/trail-running-beginners-guide)
- [How to choose trail running shoes](/en/explore/choose-your-trail-runners)



Thinking of entering the wonderful world of trail running? This list of down and dirty tips will start you off on the right foot.

15 things I wish I knew before I started trail running | MEC Blog

15 things I wish I knew before I started trail running

Ever wanted to go on an expedition? To climb a far-off peak, paddle an unexplored river or bike across a country?

Canadians have been pushing their boundaries in the outdoors for more than two decades with help from MEC Expedition Support. Whether you’ve got a bucket list of trips you’d like to take, or you’re just beginning to explore the possibilities, you could plan the trip of your dreams. To help you get started, we asked eight seasoned explorers to share their best expedition planning tips and tricks.



### How did you first learn about expeditions?
**Frank Wolf, a filmmaker, writer and adventurer who **[**rowed the Northwest Passage**](https://vimeo.com/ondemand/thehandoffranklin2/205031104)** with three teammates:** I was always aware of people doing long, challenging journeys for discovery and exploration. Though most of the world’s population has settled into communities, there’s still a nomadic part in all of us that expeditions satisfy.

**Taylor Maavara, a Canadian post-doctoral fellow at Berkeley National Lab in California, whose last two expeditions have been in the Indian Himalayas:** I grew up camping on weekends with my dad, so it was a natural progression to get into longer trips.

​**Travis Foster, a footloose and fancy-free climber based in his van parked outside the climbing gym in Cranbrook, BC:** Chris Bonington novels! In an time where sponsorship was almost unheard of, climbers had to write about their expeditions to use the proceeds from those books to fund their next trip.



### How do you define an “expedition”? How is it different from any other type of travel?
**Martina Halik, an avalanche technician and professional photographer based in Fernie, BC, who completed a **[**5-month ski traverse of BC’s Coast Mountains**](/en/article/i-did-a-5-month-ski-traverse-with-my-mum)** with her mom:** An expedition is something you decide on, and it changes from person to person. When I planned to travel along the Coast Mountain range, I didn’t even think of it as an expedition, it was more of a journey or a series of traverses.

**Frank:** For me, an expedition is a unique, challenging journey through a remote wilderness area where you are completely self-sufficient. You have a beginning and an end, but everything in between is unknown to you. The adventure lies in working your way though this unknown environment, dealing with the daily challenge of moving through obstacles and landscapes as they unfold before you.



### What was your first expedition?
**Taylor:** I went to Pemberton, BC, on an [Outward Bound Canada](https://www.outwardbound.ca/) course as a teenager. We did 11 summits on that trip.

**[Reuben Krabbe](/en/explore/mec-ambassadors), a professional adventure photographer, skier, mountain biker and MEC Ambassador based in Squamish, BC:** When I was 23 I did a winter camping trip in the Yukon’s Tombstone Mountains, and when I was 25 I went to [Svalbard, Norway](/en/article/the-photo-of-a-lifetime-capturing-a-skier-in-a-solar-eclipse), in the Arctic. Both trips were centered around skiing and trying to create beautiful pictures along the way.

**Ben Haggar, a freelance photographer and writer from Squamish, BC, who has tackled expeditions in 50+ countries on all 7 continents:** My first actual expedition was in 2007 when my friend Micha Forestall and I traversed the Valhalla Range in central British Columbia in summer. I was 25 at the time and climbing a lot, but the scale of this trip really surprised us.

**Frank:** Back in 1995 when I was 24 years old, my canoeing partner and I became the first people to paddle across Canada in a single season. The 171-day, 8000 km journey from Saint John, NB, to Vancouver, BC, got me hooked on doing expeditions and I haven’t stopped since.



### How do you come up with an idea for an expedition?
**Reuben:** Hunt for that thing or place that’s too cool, too beautiful, and then go chase it. That will put you in the head space where the rest begins to evolve naturally.

**Martina:** My trip was inspired by an article I read in *[Coast Mountain Culture](http://mountainculturegroup.com/)* magazine. I was becoming ski guide and I wanted to get a few more trips under my belt.

**Frank:** I generally look for blank spaces on the map and then figure out a way to travel through them self-propelled.

**Ben:** Find a sport and an area you’re passionate about, then think up something that seems to be just beyond the realm of what you think is doable.

> “I generally look for blank spaces on the map and then figure out a way to travel through them self-propelled.” – Frank Wolf
>


### How do you motivate yourself to take on these challenges?
**[Bruce Kirkby](/en/ambassadors/bruce-kirkby), an MEC ambassador who has travelled to 80 countries and amassed more than 2000 expedition days, including lengthy wilderness journeys with his young family:** That’s like asking if I need motivation to breathe. Finding time is generally the bigger challenge in today’s busy world, but that just comes down to prioritization. What are you gonna remember later, crossing the Patagonia ice cap or having a clean bathroom?

**Martina:** It’s about taking hold of your excitement and not letting fear and negative self-talk get in the way.

> “What are you gonna remember later, crossing the Patagonia ice cap or having a clean bathroom?” – Bruce Kirkby
>


### What’s the most disastrous or funny mistake you’ve made on an expedition?
**Ben:** I’m a huge fan of exotic street food and have a pretty solid stomach. But when street food experiences go bad, they can sideline you for days. I have a despairingly large number of “pooping my pants” stories. *[Editor’s note: Pack spare underwear.]*

**Frank:** We were washed down the Babine River Canyon in a spring flood, lost all our gear and almost drowned. That was a long, long time ago, and it taught me to respect and learn deeply about the power of nature.



### How do you manage stress while on a big trip?
**Reuben:** I wish someone had asked me this before these trips, because I honestly didn’t manage stress well. I also had a weird hero complex where I thought stress was something that affected weak-willed people, but it’s obviously something that affects everyone to varying degrees.

Try to get good at recognizing stress. It’s somewhat sneaky, and you’ll find yourself stressed out trying to think and make decisions. If you can recognize it, you can manage it better.



### What qualities do you look for in an expedition partner?
**Martina:** It’s important to travel with someone who won’t take things personally. When I was in a bad mood or snappy, my mum knew I was just tired and it didn’t have anything to do with her.

**Reuben:** Stable, not conflict averse, speaks their mind, and can manage emotional situations clearly. I also look for people who are crafty with their hands and keep their gear working well, so we don’t have individual problems that become group problems.

**Travis:** They have to be down for bumpin’ heaps of tunes while big wallin’.

**Ben:** I look for people with similar goals, ambitions, ethics and risk tolerance. It’s good to be on the same page with these major things, but having different personalities in a group is a good thing.

Understanding the expectations you have for other team members and what they have in mind for you is a key element. It’s better to have uncomfortable conversations and get everyone on the same page than it is for ill feelings to fester and strain meaningful relationships. The most difficult aspect of my solo Greenland expedition was the loneliness and not having a partner to help me through the darker times of food deprivation and physical and mental exhaustion.



### Where did you learn how to plan an expedition?
**Reuben:** Mentorship is the biggest thing. I didn’t have a formal mentor, but friends had much more developed skill sets in the areas I wanted to learn more about. For example, my friend [Tobin Seagel](https://www.instagram.com/tobinseagel/) took time to relay knowledge to me as we went on a trip.

**Taylor:** When I was 12, my dad and I attended an MEC clinic on how to plan a canoe trip. After high school, I took a [NOLS course](https://www.nols.edu/en/) to learn about leadership in the backcountry.

**Ben:** If you’re completely new to expedition planning and aren’t sure where to start, Alistair Humphreys has a great book titled *Grand Adventures*, which is kind of a “how to” guide.



### What tools do you use for expedition planning?
**Frank:** I use Google Maps to do the initial planning, then fine-tune it with topographical maps, which are available for free online.

**Ben:** I made a basic spreadsheet detailing all the projected costs and details, everything from the cost of a taxi to the airport in Nuuk [Greenland] to the maximum and minimum number of kilometres of unknown terrain I’ll be able to cover each day.

**Bruce:** Maps, Google, books, often Lonely Planet for general background. If a region isn’t mentioned in Lonely Planet, then I know it’s worth researching more.

**Taylor:** I spend hours on [NASA satellite photos](https://worldview.earthdata.nasa.gov/) and on [Google Earth](https://earth.google.com/web/@0,-2.17280005,0a,22251752.77375655d,35y,0h,0t,0r/data=OgMKATA). There’s a [historical feature](https://support.google.com/earth/answer/148094?hl=en) so you can go back in time and see how glaciers have changed; we use it to tentatively plan our routes.



### How do you handle meal planning for this kind of trip?
**Drew** **Leiterman, a journeyman carpenter with a strong passion for photography who lives, works and climbs in BC’s Kootenays:** We did a lot of calorie counting while trying to get the least weight to most calories.

**Taylor:** Some people say you should make all your own meals, but at high altitude I don’t have any ego about it. My favourite dehydrated meals are [mac and cheese](/en/product/6024-001/three-cheese-mac-%26-cheese) or [pad Thai](/en/product/5053-600/vegetable-and-peanut-pad-thai).

**Frank:** I keep it light and simple. I usually have oatmeal for breakfast, PB and honey on tortillas for lunch, a freeze-dried meal for dinner, and energy bars, pepperoni sticks and GORP for snacks.



### What’s one piece of advice you’d give to someone planning their first expedition?
**Taylor:** Start small, figure out things like how heavy a pack you can carry and how much food you need to eat, and eventually you’ll gain confidence. It helps to go with someone who knows what they’re doing, so consider taking a course or lesson.

**Reuben:** It’s important to have both a good plan, and the ability to change and modify that plan as the trip evolves. You need to have contingency plans for injuries, weather and equipment failures.

**Frank:** Don’t let the distance or time overwhelm you. Take the expedition one day at a time.

> “It’s important to have both a good plan, and the ability to change and modify that plan as the trip evolves.” – Reuben Krabbe
>


### What tips do you have for sourcing funding or sponsorship?
**Taylor:** The [MEC Expedition Support](/en/explore/outdoor-impact) program has helped me go on two expeditions.

**Frank:** You need to have something to offer. It’s not enough to just go on a cool trip – you need to give back to your sponsors through social media, published articles, published images, gear reviews, film and speaking engagements.

**Reuben:** You can really ask anyone for funding; the difficult part is finding a good contact and figuring out how to be valuable. Remember that most sponsors and grant funders are thinking about what value you/your trip offers to the company, not simply how cool or difficult it might be.



### How do you plan epic expeditions when you have school-aged kids?
**Martina:** One of the easiest things you can do with small children is go on canoe trips (mellow ones, not whitewater).

**Bruce:** Pack three sets of clothing, along with a favorite stuffy, blanket or water bottle… anything that will remind your children of home, even on the other side of the world. Work in downtime every day. Kids need big chunks of time to explore beaches, play with pine needles and watch ants crawling across blades of grass.

Let the kids know your plans for the next day, and even give them some options. Having them responsible for the itinerary can drastically reduce whining. And an activity tracker with a step counter, is a great way to encourage walking.

> “Work in downtime every day. Kids need big chunks of time to explore beaches, play with pine needles and watch ants crawling across blades of grass.” – Bruce Kirkby
>


### What are your must-have pieces of gear?
**Taylor:** My whole sleeping situation needs to be dialed. I bring an [extra-warm sleeping bag](/en/product/5058-223/centaurus--18c-sleeping-bag), and a [Therm-a-Rest NeoAir sleeping pad[(/en/product/6024-073/neoair-xtherm-nxt-sleeping-pad) that packs down really small.

**Drew:** My gear must-haves are rock shoes, a harness and rope.

**Reuben:** The DeLorme InReach is a great 2-way satellite communication device that lets you download weather and text for emergencies, or if you’re lonely. I used to have a simple satellite beacon and accidentally almost called in the Navy once, so I’d recommend 2-way communications. Also, a good tool kit. Your preparation is only as good as the stuff you can fix.

**Frank:** Pretty much any journey involves my [MSR Whisperlite International stove](/en/product/5026-912/WhisperLite-International-Stove), a Therm-a-Rest NeoAir Xtherm sleeping pad and my [Garmin GPS](/en/products/watersports/marine-navigation/handheld-gps?brand=Garmin).

​**Travis:** The [Patagonia Houdini](/en/product/5062-460/houdini-jacket) windbreaker, Bluetooth wall speakers and a heap of [Ritter Sport bars](/en/products/camping-and-hiking/camping-kitchen-and-hydration/food-and-drink/snacks/chocolate-bars?brand=Ritter%20Sport) and [hot chocolate](/en/products/camping-and-hiking/camping-kitchen-and-hydration/food-and-drink/drinks/coffee-tea-and-hot-chocolate).



Thanks to Martina, Travis, Taylor, Drew, Reuben, Bruce, Ben and Frank for sharing their advice! If you’re feeling fired up and ready to tackle your own epic trip, check out [MEC Expedition Support](/en/explore/outdoor-impact).

*Top photo by Bruce Kirkby.*



## Related articles
- [Why we go outdoors](/en/article/why-we-go-outdoors)
- [How to choose and fit a backpack](/en/explore/choose-and-fit-a-backpack)
- [7 ways to hike and camp responsibly](/en/article/7-ways-to-camp-and-hike-responsibly)



Want to go on a seriously epic adventure? We asked eight intrepid explorers to share their best expedition planning tips.

How to plan an expedition | MEC Blog

How to plan an expedition

Whether you’re trying to maximize your time shredding down the slopes, touring deep into the backcountry, or simply want to avoid paying for overpriced resort food, packing snacks is an easy way to help you stay fueled up on the mountain.

Here are some portable ski snack ideas that will satisfy both your hunger and your taste buds, including a favourite from MEC Ambassador [Sarah Hart](https://www.youtube.com/watch?v=QgnEUknjUjk) at the end:

### 1. Coconut-butter filled dates


A quick energy boost and a delicious snack to satisfy your sweet tooth. Coconut-butter filled dates are the perfect little calorie bombs. These gems pack the winning combination of natural sugar and healthy fat to keep your muscles moving throughout the day.

They’re super easy to make too. Just remove the pit from the date, stuff in some coconut butter and then press to close. The cool temperatures on the ski hill will keep the texture solid and enjoyable until last chair. If you want to mix things up, try stuffing dates with peanut butter or even tahini.

## 2. Jerky


Jerky is super lightweight and basically lasts forever, which makes it great to keep handy for when you may need it most. Finding a [stash of jerky](/en/products/camping-and-hiking/camping-kitchen/food-and-drink/snacks/nuts-fruit-and-dried-foods) in your pocket at 2:30pm after skipping lunch is a skier’s delight. If you’re looking for something a little different, there’s also [vegan jerky](/en/products/camping-and-hiking/camping-kitchen/food-and-drink/snacks/nuts-fruit-and-dried-foods?brand=Noble).

## 3. Pocket sandwiches


Due to their simplicity and familiarity, sandwiches are often overlooked as a quality mountain snack. But after a careful study (I ate a bunch of sandwiches) I decided they deserve a spot on this list. Sandwiches are extremely portable and easy to eat with gloves on if required, which is a huge bonus on the ski hill. They’re also one of the most versatile foods out there; make yours hearty or minimalist, carnivorous or herbivorous, PB&J or PB and honey – the options are truly limitless.

Bonus: Sandwiches are also great at helping reduce food waste, as many of your leftover food items can be converted into sandwich form. Leftover mashed potatoes, baked yams or taco fixings are just a few of the things to try stuffing into a sandwich or wrap.

## 4. Energy bars


Food in bar-form has been a staple on skiers’ snack lists since dinosaurs roamed the slopes, but the evolution that’s taken place from the simple granola bar is truly something to behold. Hand-ground nut butters. Chia seeds. Açai berries. Organic cashews. Fair Trade dark chocolate. These are just a few of the superfoods you can find in the [latest energy and protein bars](/en/products/camping-and-hiking/camping-kitchen/food-and-drink/training-food-and-drinks/energy-and-protein-bars) (way tastier than the old-school hard mini-marshmallows and chocolate coatings), or you can make your own at home.

I like having a granola bar in the morning before I head out skiing, but they’re a perfect no-fuss snack any time you’re on the mountain.

## 5. Something spicy


A hit of heat can make you feel like you’re warming up from the inside out on a cold day. Spicy pepperoni sticks, dried spiced mango, chili-doused nuts or cinnamon hearts are easy to bring along. Skip the jalapeño chips, though, as they tend to get squashed in your pocket or pack. Heat in liquid form is another idea, like [spiced chocolate drinks](/en/products/camping-and-hiking/camping-kitchen/food-and-drink/drinks/coffee-tea-and-hot-chocolate) in a vacuum mug or a nip of cinnamon-flavoured liquor at the end of the day (also makes a great snow cone topping).

## 6. Backcountry comfort food


Plan to spend more time away from food sources? After skinning up a mountain for hours with backcountry ski gear and a pack of supplies, it’s safe to assume you’ll be pretty exhausted. The last thing you’ll want to do is spend time putting together a meal.

Luckily, [freeze-dried comfort food](/en/products/camping-and-hiking/camping-kitchen/food-and-drink/camping-meals) from Backpacker’s Pantry, AlpineAire or Mountain House creates hot meals that are easy to prep. Look for the ones that let you cook them in the package – all you have to do is boil some snow into water, then add the boiled water to the bags these meals come in. One to try? The [Mountain House Pasta Primavera](/en/product/6018-348/pasta-primavera) gets mega reviews from members.

## 7. Ambassador favourite: PB cups


MEC Ambassador Sarah Hart is a huge fan of chocolate peanut butter cups for particularly cold days. “They somehow never seem to freeze, no matter how freezing it is outside, and they’re the perfect sweet treat when I’ve been suffering on a windy chairlift.”

As a side note: pay particular attention to the food you’re shoving in your pack and pockets on cold, icy days. There’s nothing worse than being hungry and having to gnaw desperately at a rock-hard frozen banana.



## Related articles
- [How to choose downhill skis](/en/explore/how-to-choose-downhill-skis)
- [How to choose and fit your ski boots](/en/explore/how-to-choose-ski-boots-and-bindings)
- [A local’s guide to skiing at Whistler Blackcomb](/en/article/a-locals-guide-to-skiing-and-riding-at-whistler-blackcomb)



Skip the $18 nacho platter and stay fueled all day. These pocket-friendly ski snack ideas will satisfy both your hunger and your taste buds.

7 snacks for the ski slopes

I grew up cycling in residential Toronto on park trails and tree-lined streets with minimal traffic, then moved away from the city for 14 years. Now I’m back and am living and working in the downtown core. Biking to work in Toronto is something I’d always wanted to try – fresh air and exercise seems like a great way to start the day – but I’ll admit I was nervous about taking on the rush-hour city streets.

To help me navigate my way through the city, I joined local bike group [Cycle Toronto](https://www.cycleto.ca/) for a ride along downtown routes to learn about bike infrastructure, and picked up a lot about biking in Toronto along the way. Here are some tips for newbie cyclists in Toronto:

## 1. Not all routes are created equal
Funny thing: to get to my meeting spot with Cycle Toronto, I had to bike there first – a little daunting when I was heading there to *learn* how to bike through the city. This was my intro to the [Toronto Cycling Map](http://www1.toronto.ca/wps/portal/contentonly?vgnextoid=42b3970aa08c1410VgnVCM10000071d60f89RCRD), which helped me figure out a safe way to Bloor and Shaw.

There are cycle tracks, bike lanes, shared roadways with cars, quiet residential streets in pockets of downtown, and multi-use pathways. You can usually link routes together and avoid the really busy traffic areas. (Use the fly-out menu in the top left corner to show the different options.)



## 2. Communication is key
We rode in a group of 20, so letting other riders know our plan was key to preventing mishaps. But even if you’re out solo, Cycle Toronto let me know how important it is to communicate with drivers and other cyclists. Brush up on your hand signals (left-hand turn, stop, right-hand turn) and use them. Eye contact with drivers is also big – assume no one sees you.

## 3. There’s a whole handbook
It’s a quick read, it’s free online and it comes in a [bunch of languages](https://www.cycleto.ca/news/toronto-cyclists-handbook). The *Toronto Cyclists Handbook* covers all you need to know before you start riding, like:

- The rules of the road
- How to turn at intersections
- Whether you can ride side-by-side
- Everything to do with passing

## 4. Bike classes exist (for adults, too)
Just because you know how to ride a bike doesn’t mean you know how to safely ride in a big city. Toronto has [Can-Bike classes](http://www1.toronto.ca/wps/portal/contentonly?vgnextoid=e9f5970aa08c1410VgnVCM10000071d60f89RCRD) to teach you and get you feeling confident (they’re the same classes the Toronto bike police need to take).

## 5. ease into it
It’s okay to take your time, especially if you’re new to navigating your way through the city. Practice on quiet weekends (i.e., not rush hour).

“Most trips in the city are less than 5km,” says Jared, the Executive Director of Cycle Toronto. “For those trips, cycling is the fastest and most convenient way to get from A to B. With a bit of practice on residential streets or park paths, most people can build up the confidence to ride on most streets. Take your time, plan your route, review the rules of the road and get out there!”



## 6. Streetcar tracks: watch out
Cross them so your wheels are perpendicular to the tracks, or your tires might get caught.

## 7. Cycling infrastructure involves lots of people
We stopped at several places on our ride, including Queens Park, to learn about some of the cycle advocacy issues that Cycle Toronto’s working on with the city. Making bike lanes usually involves a lot of steps and stakeholders, and local businesses also get involved to talk about how bike infrastructure ties into the city.

Some highlights of our ride? The planter-lined bike lane on Gerrard and the intersection of Richmond and Simcoe, where Cycle Toronto wants to install more signage to indicate a bike lane intersection for the safety of cyclists, drivers and pedestrians. They’re working with a local city councillor and City of Toronto Transportation Services staff to make this happen.

## 8. Any bike works
I was on a Midtown, but one thing that struck me was how many different bikes I saw. Any bike works for commuting, as long it’s tuned up and has a bell, front white light and rear red light or reflector. A helmet is always recommended.

## 9. Lock it or lose it
Like your bike? Whenever you park it, [lock your bike](/en/explore/locking-your-bike), and not with a skimpy cable lock either.



## 10. It’s a community
Something I noticed was that I felt a strong sense of community on the ride, not just within our group but from the other cyclists on their daily commutes. Despite riding a single file, we managed to have some great conversations about why people cycle in the city and the sense of freedom they feel riding downtown. Even through everyone has a different reason for cycling and are heading to different places, we all share the road.

*Since my intro ride, I’ve been bike commuting to and from work… hope to see you in the bike lane!*





Thinking about biking in Toronto but don’t know where to start? Here are 10 tips to help you navigate the city on two wheels.

A beginner’s guide to bike commuting in Toronto | MEC Blog

A beginner’s guide to bike commuting in Toronto

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