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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

Building up a camping gear collection can be an exciting step to spending more time outside and planning trips. For some people, scoping out new gear inventions online or wandering down store aisles while thinking about upcoming trips can be almost as fun as the excursions themselves. But with so much gear to choose from, it can be hard to know where to invest and where to count your pennies – especially if you’re stocking up all at once.

To help you make some decisions, check out our picks for splurge-worthy gear, and some areas where you can safely save a few bucks if you’re building up your camp equipment on a budget.

## Where to splurge
#### Sleeping bag
Your [sleeping bag](/en/products/camping-and-hiking/sleeping-bags-and-pillows/sleeping-bags/c/1410) (along with your tent) is easily the most important piece of gear you’ll purchase – especially if you plan on 3- or 4-season camping. Spend some time researching bags so you can make an informed decision based on your needs ([synthetic or down? mummy or barrel?](/en/explore/choose-your-sleeping-bag)) and make sure your bag is properly rated for the temperatures you’ll be sleeping in. If you tend to get cold when you sleep, you might want to look at warmer bags and use an insulated [sleeping pad](/en/products/camping-and-hiking/sleeping-pads/c/1416), like the [MEC VectAir](/en/product/6008-339/vectair-insulated-sleeping-pad).

#### Tent
[Choosing a proper tent](/en/explore/how-to-choose-a-tent) is a big part of having a successful camping trip, and it’s worth it to get one that’s built to last for many future trips too. [Look for a tent](/en/products/camping-and-hiking/camping-tents-tarps-and-bivies/tents/car-camping-tents/c/1445) that’s leak-proof, has good ventilation and heavy-duty zippers, and sets up fast in case you roll into your campsite after dark. Also, consider what it will be like to hang out inside your tent. Take things like headroom and living space into account to make sure you’ll actually enjoy spending time in your investment.

Some examples of tents made to last? The [MEC Camper 2 Tent](/en/product/5042-055/Camper-2-Person-Tent) is roomy and easy to set up.

#### Cooler
Having a [cooler](/en/products/camping-and-hiking/kitchen-and-hydration/coolers-and-food-storage/coolers/c/1269) that doesn’t do its job can cost you some money in spoiled food (or can ruin camp dinners). When shopping for a cooler, look for proper insulation, an airtight lock or zipper so it won’t leak, and think about how easy it is to move around. If you get a cooler that’s durable, you’ll get lots of use beyond camping – picnics, lakeside BBQs, backyard parties and more – which makes them a good all-round investment. Yeti is known for crazy-tough coolers, like the [Roadie 24 Cooler](/en/product/6014-255/roadie-24-hard-cooler) or the [Hopper Flip 12](/en/product/5057-936/hopper-flip-12-soft-cooler?colour=Charcoal).

#### Solid shoes
For hiking or exploring beyond your campsite, leave the flip-flops behind and make sure you wear sturdy, comfortable [boots](/en/products/camping-and-hiking/hiking-footwear/hiking-boots/c/1497) or [shoes](/en/products/footwear/shoes/hiking-shoes/c/1492). If you really want to splurge a bit and up your camping game back at your site, bring a pair of [insulated booties](/en/products/footwear/slippers-booties-and-fleece-socks/slippers-and-booties/c/404?filters%5Bbrand%5D%5B0%5D=mec) – they’re the epitome of comfort when you’re playing cards around the picnic table at night. They also don’t weigh much and are awesome to put on after you’ve been out on a day hike.

## Where to save
#### Cooking gear and stove
While complex cooking systems definitely have their place in the outdoors (we know many foodies like to take it outside), lightweight stoves and [inexpensive dishes](/en/product/5035-558/Cascadian-1-Person-Table-Set) – or even unbreakable thrift store finds – can be more than enough if you’re building your camp kitchen kit. Simple, portable double-burner [car camping stoves](/en/products/camping-and-hiking/kitchen-and-hydration/stoves-fuel-and-fire/camp-stoves-and-grills/car-camping-stoves/c/1281) are a great option if you’re feeding a few people, or you can keep it simpler still with a [trail stove](/en/products/camping-and-hiking/kitchen-and-hydration/stoves-fuel-and-fire/camp-stoves-and-grills/backcountry-stoves/c/1285). These may be designed for the backcountry, but they can work for daytrips, road trips or car camping too.

#### Lighting
[Headlamps](/en/products/camping-and-hiking/headlamps-and-lighting/headlamps/c/1306) are an inexpensive way to stay safe and have fun after the sun sets. Plus, they’re super convenient because they’re hands-free and make late-night bathroom treks a lot easier (just remember to avoid shining them in people’s eyes if you’re chatting around the campfire.) Want more social lighting? Strap your headlamp to a water bottle for a quick makeshift lantern.



Water Bottle Lantern

#### Tools and fire-starters
Specialty hatchets, saws and knives can be useful in the backcountry, but a [simple hatchet](/en/products/camping-and-hiking/tools-and-accessories/knives-and-tools/saws-axes-and-camp-shovels/axes/c/1605) can do the trick around most campfires. You’ll need it to chop kindling, even though most parks offer pre-chopped wood. If you have trouble lighting fires, try a homemade fire-starter recipe by dipping cotton balls in petroleum jelly.

#### Renting and swapping
One the best ways to save is by renting gear. If you’ve decided this is the summer you want to try your hand (err… legs) at stand up paddleboarding, or if you don’t want to pick up a new tent quite yet, consider renting gear before you buy. It’s a good way to be thrifty while you decide what’s right for you.

Another way to save? Lightly used gear. Browse online secondhand marketplace sites to scoop up deals and extend the life of gear.

Buying camping gear doesn’t have to be expensive, but there are certain investments worth making to ensure your time spent outdoors is the best it can be. With these tips, you can decide when to spend your money and when to pocket it for future adventure funds.



## Related articles
- [What to look for in a quality tent](/en/article/6-things-to-look-for-in-a-quality-tent)
- [Camping checklist](/en/explore/camping-checklist)
- [How to plan for an overnight hike](/en/explore/planning-for-overnight-hikes)



With so much gear to choose from, it can be hard to know where to invest and where to count your pennies – check out our tips to build your camp collection.

Camping gear: where to splurge vs. save | MEC Blog

Camping gear: where to splurge vs. save

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

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

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

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.

6 habits of highly successful athletes | MEC Blog

6 habits of highly successful athletes

Located in the foothills of the Rocky Mountains, the trails in and around Calgary are phenomenal. From inner-city singletrack throughout the Bow River valley to all-day epics in Kananaskis Country, Calgary’s home to some of the best riding in Alberta.

The [Calgary Mountain Bike Alliance](http://www.cmbalink.com) has been a part of Calgary’s mountain bike scene for over 20 years, and has worked hard to bring the community together to create, build, and maintain trails for mountain bikers.

Outside the city, Kananaskis Country has endless singletrack, and some of the highlight zones are Moose Mountain, West Bragg Creek developed trail networks and the Powderface area. Here are some mountain bike routes both in the city and surrounding area to get you started:

### Calgary: beginner route


Nose Hill Park is the one of the largest urban parks in Canada, and it’s a spectacular natural area filled with mellow gradient trails. Starting in the northeast corner of the park from the parking lot at 14th Street and Berkley Gate NW, begin climbing the Regional Pathway, The Scar, Gravelcade and Plateau to earn spectacular views of downtown Calgary. As you wrap across the south side of Nose Hill Park on the Borderlands trial, you’re treated with a great descent down South Ridge. Climb back up the Regional Pathway and along Long North Road. Hang a right on Hockey Stick and enjoy one last descent on Eastbound and Down back to the parking lot you started at.

[*See the Calgary beginner route map on Trailforks*](https://www.trailforks.com/ridelog/planner/view/9712/)



### West Bragg Creek: intermediate route


West Bragg Creek has really taken off in recent years. The trails are in awesome shape and are a great intro to doing longer rides. Start by climbing Braggin Rights and cross the Telephone Loop to meet up with Merlin. Merlin is a 6km loop that you can ride in either direction, and has some amazing views of Kananaskis Country. Once you’ve completed the loop, ride Reconnect, Long Distance and Disconnect to extend your ride. Once you’re back on the Telephone Loop, you’ll have one major climb and one major descent back to the car.

[*See West Bragg Creek: intermediate route map on Trailforks*](https://www.trailforks.com/ridelog/planner/view/9702/)

### Moose Mountain: intermediate route


Out on Highway 66 past what used to be Allan Bill Pond (pre-2013 floods) is the staging area of Station Flats. Follow the Diamond T Loop trail and connect with Sulphur Springs to begin your ascent of Moose Mountain. As you approach the Moose Mountain access road, you’ll meet up with Pneuma, a technical and challenging climbing trail. If you find that you’re struggling with Pneuma, you can exit onto Moose Mountain Road and climb that for an easier ascent. After the final steep pitch, it’s time for one of my favourite descents: Race of Spades. It’s a fast and semi-technical descent with plenty of optional man-made features. The trail itself is totally worth it, but if you’re feeling confident it can be fun to push your limits on some of the stunts. Follow the Diamond T loop back to Station Flats.

[*See Moose Mountain: intermediate route map on Trailforks*](https://www.trailforks.com/ridelog/planner/view/9703/)



### Jumpingpound Ridge/Cox Hill: advanced route


Park your vehicle up Powderface Trail just pass Canyon Creek. From there, you’ll begin the 5.4km climb up the South Trail of Jumpingpound Ridge. In this route, I’ve added in the short detour up to Jumpingpound Summit…because if you’re gonna go up there, you might as well hit the peak! Enjoy a beautiful ride along Jumpingpound Ridge, and stay right at the intersection to meet up with Cox Hill. Once you’re on Cox Hill Trail, you’ll be treated with another 8.8km of perfect singletrack. Loop back on Powderface Trail all the way to your vehicle… or if you’re really looking for a big ride, climb up Jumping Pound Mountain Trail and then descend the South Trail back to your car.

[*See Jumpingpound Ridge/Cox Hill: advanced route map on Trailforks*](https://www.trailforks.com/ridelog/planner/view/9716/)



### Want more?
If you’re looking for more routes nearby, check out [mountain bike guidebooks and maps](/en/ideal-for/cycling+mountain-biking/products/gear/books%2c-maps-and-dvds/c/922?f=CFreferenceRegionality%3ARockies). Ride safe, have fun.

### 


Stephen Matthews grew up in Calgary, AB, and has put together some of his favourite rides in the area. From beginner to advanced, see what trails made the list.

Trail tips: Where to mountain bike in Calgary | MEC Blog

Trail tips: Where to mountain bike in Calgary

Until recently, I’d never used a running app. After all, I’d thought, why do you need anything more than a heartbeat and quality pair of [running shoes](/en/ideal-for/running/products/footwear/shoes/c/1195)? But that changed when I downloaded my first running app called RunRaegis, a safety app designed for solo runners.

At first, it was just about safety, but soon the app’s other features drew me in. Whether I was off on a social run with a friend on a Wednesday evening, or out on a solo long-haul on Sunday morning, the app let me see trends in my performance. Not just during a session, but over time.

Since downloading that first app months ago, I’ve tried two dozen others. I’ve discovered that no matter [what kind of runner you are](/en/article/which-runner-are-you), there’s a running app for you. Some [running watches](/en/ideal-for/running%2C-fitness-and-training/products/gear/electronics/watches/c/1153?f=categorySelect%3A1153%3AcategorySelect%3A1110&sort=newest) will even sync up with your apps to make tracking simple. Here are some great apps for runners to try depending on what you’re looking for:

### If you: want to connect and compete


Used by runners (and cyclists) to track progress and performance, [Strava](https://itunes.apple.com/ca/app/strava-running-cycling-gps/id426826309?mt=8) throws in a social element and lets you compete with members of your local running community. If you don’t feel like competing, you can still share photos, stories and motivation with other users, and you can join virtual run clubs. Strava also gives you an analysis of your speed, pace and distance, and compares these with your past runs, so whether you’re doing [speed work](/en/article/be-a-better-runner-how-to-get-fast-with-speed-work) or training for a race, you can track your ongoing progress.

### If you: want to run for a cause


Just when you thought you couldn’t feel better about getting off the couch and hitting the trails, [Charity Miles](http://www.charitymiles.org/) makes it even sweeter. This app records your distance and donates up to $0.25 to charity for each mile (that’s 1.6km) crushed on your run. Charity Miles partners with more than thirty world-class charities and has earned over $2 million for charities to date. So each time you head out to meet your run crew, you get an added boost knowing that you’re doing a good deed along the way.



Nothing’s safer than having a run buddy or running group. But sometimes you might find yourself with a solo run planned or want some alone time, which is why this app made the list. [RunRaegis](http://runraegis.com/) does more than whip your butt into shape: it can actually help save it. In addition to managing and tracking your run, it’s equipped with features to help you in an emergency. Simply tap the panic button to activate strobes, a warning message and sirens. You can also set up alerts that will notify friends and family if you’re not back by a specified time period.

### If you: need a run schedule
Fifty million runners depend on [Runkeeper](https://runkeeper.com/) to keep them on track. Whether you’re a beginner or are toenails deep [training for a marathon](/en/article/be-a-better-runner-the-art-of-the-long-run), this app is designed to keep you motivated with detailed performance intel, inspiring challenges and community sharing and support. One benefit of the app is that it’s really user-friendly – while it has multiple features, all you need to do is launch and click the start button to get going. If you’ve let your routine slide, the app gently reminds you that it’s time to get running again.

### If you: want to run year-round


[Runcast](https://itunes.apple.com/app/apple-store/id917857630?mt=8) is an app made for weather-conscious runners who want to know how to dress for a run. In addition to tracking your jaunts, Runcast keeps you up-to-date on the weather forecast so that no matter [where in Canada you’re running](/en/article/by-the-pictures-running-trails-that-canadians-love) you’ll never be caught in the rain again – unless you want to be.

### If you: want a whole run community
[EverybodyRun](https://cieleathletics.com/everybodyrun/) by Ciele is more than just a training guide – it’s a fun, new resource for all things running-relevant in your city. The app helps you to find running events, coaches, run shops, the best local spots to refuel post-run and more. All the information is curated by fellow runners, so you know you can trust the recommendations. If you’re looking to meet some new running pals, this app also allows you to join and create events in your city.

So try one or try them all. It doesn’t matter if you’re a competitive runner, a running rookie or you’re training for your first race, these apps will help you stay connected with every kilometre you tick off.



*Photo credits: Halfpoint, Shutterstock Inc.*



5 great running apps to help you with everything from training to safety to finding run events. See what made the list.

Running apps you should know | MEC Blog

Running apps you should know

Vancouver’s North Shore is one of the most famous riding areas in the world. From its iconic ladder woodwork to the flowing ribbons of singletrack among tall trees, the trail networks of Mount Fromme and Mount Seymour offer options for every level of rider.

The local trail organization (North Shore Mountain Bike Association) has worked hard to protect and maintain these trails, and I’ve spent endless hours riding on Vancouver’s North Shore. If it’s your first time riding here or if you’re looking for suggestions on how to extend your usual ride, the options are limitless with a little imagination. Here are some North Vancouver mountain bike routes to get you started:

### Mount Fromme: beginner route


Drive up Mountain Highway and gear up for your ride in the newly finished Mount Fromme parking lot. Begin by climbing Mountain Highway to the trailhead of Bobsled, and drop in on one of the North Shore’s smoothest trails. As you climb up for your second lap, try climbing Roadside Attraction for a singletrack climb that parallels the road. Descend Upper Griffen, which has some great technical trail features, and turn right on the Towers Connector to return to the parking lot.

*See the [Mount Fromme: beginner route map on Trailforks](https://www.trailforks.com/ridelog/planner/view/9108/)*

### Mount Fromme: intermediate route


Looking for a good mix of technical singletrack and fast, flowy trails? Begin your ride from the Mount Fromme parking lot, and climb up Mountain Highway. Once you pass the fifth switchback, you’ll notice a picnic bench on your left that was installed to recognize the efforts of the infamous Todd “Digger” Fiander. Continue riding 200m further and follow this sequence of trails: Leppard, Crinkum Crankum, Kirkford and Cedar Trail. Start your climb back up Mountain Highway, and at a similar elevation to Leppard, take a left into Expresso, a flow trail that MEC has helped revitalize over the past few years. Follow the Baden Powell back to Mountain Highway, and clean your bike up at the new fancy wash station.

*See the [Mount Fromme: intermediate route map on Trailforks](https://www.trailforks.com/ridelog/planner/view/9109/)*



Rise and grind! Start your climb up the relentless Old Buck trail before (finally) getting a long descent down the west side of Seymour. At the powerlines, hang a left into the new Severed D entrance, and then a quick right onto the Baden Powell Connector. This technical connector was put in to bring traffic to the all-mountain masterpiece Forever After. A great trail for intermediate to experts, Forever After is one of those trails that the more you put into it, the more it gives back! Once you come to Bridle Path, turn left and work on your technical XC skills as you cross back across the mountain. Finish with the famous armored berms of Empress Bypass, and conveniently pop out of the woods at your vehicle.

*See the [Mount Seymour intermediate route map on Trailforks](https://www.trailforks.com/ridelog/planner/view/9110/)*



Hone your skills on climbs, descents, jumps, tech and stunts… it’s all about variety on Seymour. Start off with Old Buck, and get into a comfortable cadence as you climb up Baden Powell, Mushroom Trail and finally plateau at Corkscrew. There’ve been some great additions to Corkscrew and Pingu around jumps, berms and optional lines. Flow your way down before you dive into the technical nature of your second descent, Severed D. Begin winding your way back up to the top using a sequence of ascent trails that make up the nicest singletrack climb on the shore. The final descent? Down Boogieman to Boogie Nights, which is a fantastic mix of classic North Shore features and creative new-school flow.

*See the [Mount Seymour advanced route map on Trailforks](https://www.trailforks.com/ridelog/planner/view/9111/)*

### Want more?
If you’re looking for more riding in North Vancouver, BC, check out [mountain bike guidebooks and maps](/en/ideal-for/cycling+mountain-biking/products/gear/books%2c-maps-and-dvds/c/922?q=%3Asales-rank%3ACFreferenceRegionality%3ABritish+Columbia&text=).



## Related articles
- [How to choose a mountain bike](/en/explore/how-to-choose-a-mountain-bike)
- [A first-timer’s guide to mountain biking](/en/article/a-first-timers-guide-to-mountain-biking)
- [How to wash your bike](/en/explore/how-to-wash-your-bike)



Top routes on BC’s North Shore from an experienced local rider. From beginner to advanced, see what trails made the list.

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