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Outdoor Tips, Tricks, Inspiration and Activities | MEC Blog

Last summer, on a beach in Sechelt Inlet, BC, a group of young women sat together in a circle and cried. They had been led there by a Defender of Culture from the Sechelt Nation, who told them how his ancestors had practiced a similar outpouring of emotion with the support of elders as a ritual of womanhood. He called it the “Crying Beach,” and over the next few nights, it became a place where the young leaders in Minerva BC’s Indigenous Roots program could share stories about their lives, hopes and dreams.

“These conversations can absolutely happen outside of an outdoor context,” explains Ashley Milbury, Youth Programs Coordinator at Minerva BC. “However, I am confident that they would not have been as deeply honest without the closeness that comes from overcoming challenges together in the wilderness. Connecting with the ocean, the forest and the beach offers valuable medicine to soothe these wounds once they’ve been opened.”

> “Connecting with the ocean, the forest and the beach offers valuable medicine to soothe these wounds once they’ve been opened.” – Ashley Milbury
>
Healing through a connection to the wilderness is at the core of the Indigenous Roots program, as it is for the Healing in Nature: Bereavement Network as well as Forest and the Femme – three incredible community programs that help participants develop strength, balance and resilience.

## Indigenous Roots


[Indigenous Roots](https://theminervafoundation.com/combining-our-strength/indigenous-roots-girls-outdoor-leadership-2/) is a year-long outdoor leadership program that gives Indigenous girls aged 13–19 the opportunity to create strong connections to themselves, other Indigenous girls and the natural world. The BC-based program includes day trips, leadership workshops and two longer trips that challenge participants and ask them to witness each other along the way.

Lisa Tallio, a former director with Minerva BC and a proud member of the Nuxalk and Heiltsuk First Nations, conceived of Indigenous Roots in 2017 when she saw a need for an in-depth, long-term commitment to Indigenous youth and their leadership. She connected with Jeff Willis of Fireside Adventures, and together they developed a program focused on leadership skills grounded in Indigenous culture and environmental principles. In the program’s inaugural year, 25 participants canoed and camped around Sechelt Inlet and circumnavigated Gambier Island.

“Many of the girls refer to Indigenous Roots as their family,” says Ashley. “This sense of community comes from their courage to share so much of themselves and to witness each other so powerfully. […] They have demonstrated tremendous vulnerability and willingness to learn throughout the program. Almost all participants have described feeling disconnected from their Indigenous culture.”



Ashley describes one participant who overcame a serious fear of water to flourish in the program. In her first outing, the group paddled the Tsleil-Waututh Nation’s large canoe down Indian Arm, and before long, she was kayaking, whitewater rafting, canoeing on a 21-day expedition, and even jumping into Howe Sound to swim to a nearby island.

“Indigenous Roots gave this young woman the opportunity to cultivate the bravery and resiliency that will serve her and her community her entire life,” says Ashley. “My hope is for every young Indigenous woman to know that she is valued and that her voice is important. We should all look forward to a future guided by their strong leadership and look for our part in supporting their voices.”

## Healing in Nature: Bereavement Network


Michael Modica and Paula Tablon founded the [Healing in Nature: Bereavement Network](http://www.bereavementnetwork.ca/) (HNBN for short) to provide a different avenue of grief support and change the conversation around death and dying for their generation.

“Personally speaking, we have been through various deaths together and the outdoors has helped ground us throughout our grief journeys,” explain Michael and Paula. Michael lost his father suddenly, and his grandfather and family dog within three months of one another. In between, Paula lost her grandparents. “Grief feels like ocean waves; it’s always moving – there are up and downs as there are good and bad days,” says Michael. Traditional bereavement support could not provide what they needed. “We know everyone grieves differently – for us, nature provided the support and healing we needed to be resilient.”

The graduates of MEC Outdoor Nation’s 2017 Think Outside Summit are recruiting young adults in the Greater Toronto Area who have faced significant loss for a 10-week pilot program focused on nature walks, mindfulness exercises and group activities.



In their own experience and from conversations with others, the HNBN duo have observed that being outside helps people get out of their heads, restores a sense of peace within, and helps people find themselves when they feel lost. “Being in nature connects us,” they explain. “When we go through grief, we tend to internalize, close ourselves off and stay indoors, but we want to be the safe space outside where bereaved individuals can go for support.”

## Forest and the Femme


As the founder of [Forest and the Femme](http://forestandthefemme.org/), Jaime Adams provides outdoor programming for highly marginalized women who face multiple barriers to accessing nature on their own. The program’s participants include trans, cis and gender-diverse women living with mental health and addictions, chronic physical health or mobility issues, trauma, cognitive disabilities, poverty, and who are involved in street-based survival sex work. “Indigenous women are prioritized because they should have unrestricted access to their land,” explains Jaime. Many of the participants have lived in Vancouver’s Downtown Eastside community for years, often since they were teens. “Some have parents and even grandparents who live in similar circumstances in the community. This is the tragic legacy of colonialism and residential school trauma.”

Jaime came up with the idea to start the program in 2011 while working in a women’s transitional housing program in the Downtown Eastside. “I quickly discovered a huge gap in resources available to that vulnerable demographic and knew that I had to do something to support the wellness of those women,” she says.

Forest and the Femme creates a connection to nature for people who would otherwise have none. To keep things accessible, many outings are as simple as a picnic in a beautiful location, such as the bank of a North Shore creek or the shoreline of the Salish Sea. “So much physical and emotional healing and growth can occur in these places simply by being there,” Jaime explains. “We want them to create great memories, feel hopeful, have new stories to tell … recognize their own strength, and feel a part of something bigger than themselves.”



Jaime’s own experience with anxiety and the way being in the outdoors helped her overcome its terrifying hold on her life helps her connect with participants. “I have always found nature to be a healing place for me both in terms of finding resilience for trauma and anxiety and for finding my strength, building courage and changing my narrative around my sense of ability.” She sees similar transformations in the Forest and the Femme participants. “100% of the women surveyed each year reported that the outings helped them to socialize without drugs, to feel good about themselves and engage in more self-care.”

Instead of focusing on their limitations or circumstances, the women support one another, share stories, learn new skills and reconnect with their surroundings. “Nature gives anxiety a place to go and sadness a way out of the body,” says Jaime. “I know that being outdoors makes us strong and resilient, and I also know that those who have faced the most adversity should be able to access that healing.”

**We’re all connected**

Systemic injustice, [mental health](/en/article/why-being-active-outdoors-matters-more-than-ever) issues and personal circumstances make some of us more vulnerable to trauma, grief and loss. But whatever our story, nature therapies such as [*shinrin-yoku*](https://www.theatlantic.com/health/archive/2017/06/forest-bathing/532068/) (the Japanese practice of forest bathing) and grounding/[earthing](https://earthingcanada.ca/what-is-earthing/) (the idea that direct contact with the earth’s electrical energy promotes physical wellbeing) can provide accessible outdoor self-care. As these practices and programs demonstrate, getting outside can help us recharge and begin to heal on a deeper level.

It starts with warm sun on your face, the sound of wind rushing through the trees, and the first jolt of cool lake water washing over your toes. And this connection to nature, and to one another, is becoming more and more important – for all of us.



### 

*MEC is proud to provide funding and gear donations to Minerva BC’s Indigenous Roots program, the Healing in Nature: Bereavement Network program, and the Forest and the Femme program.*



### Related articles:
- [Why being active outdoors matters more than ever](/en/article/why-being-active-outdoors-matters-more-than-ever)
- [Science says: getting kids outdoors is a game-changer](/en/article/science-says-getting-kids-outdoors-is-a-game-changer)
- [Why we go outdoors](/en/article/why-we-go-outdoors)



Where can you go to heal, grow, and build resilience and strength? These programs all agree: nature is the best destination.

The healing power of the outdoors | MEC Blog

The Healing Power of the Outdoors

Cumberland, BC, is a small town on Vancouver Island known as “the village in the forest,” and once you watch the story below, you’ll understand why.

It’s hard to know what happened first. Did the community come together and protect this forest? Or did the forest help create a community? How ever you look at it, it’s a wonderful story that hopefully inspires other small towns in Canada.



Community Contributions | MTB & Hiking Trails in Cumberland, BC

A big thank you to the village of Cumberland, the Cumberland Community Forest Society and United Riders of Cumberland for inviting us to explore their backyard, mountain bike trails and nature school, and for their extremely warm welcome.



#### Related Articles
- [Science says: getting kids outside is a game-changer](/en/article/science-says-getting-kids-outdoors-is-a-game-changer)
- [How to choose backpacks for kids](/en/explore/packs-for-kids)



Watch our video to see the story of how it all came together in Cumberland, BC.

How a forest can change a community | MEC Blog

How a forest can change a community

[Fashion Revolution](https://www.fashionrevolution.org/) is a week focused on showcasing the designers, technical developers, and factory workers who are behind the MEC label.

We’re kicking the week off with the story of the [MEC Mountain Fountain 14 backpack](/en/product/5045-312/Mountain-Fountain-14-Hydration-Pack). Check out the infographic below for an idea of all the steps it takes to bring that backpack to life.

Follow along on [Facebook](http://facebook.com/mec) and [Instagram](https://www.instagram.com/mec/) each day this week as we feature the people behind the pack.



## Related articles
- [Tent vs. tee: the carbon footprint of outdoor gear](/en/article/tent-vs-tee-the-carbon-footprint-of-outdoor-gear)
- [The real deal behind Fair Trade at MEC](/en/article/the-real-deal-behind-fair-trade-at-mec)
- [Making MEC-label products](/en/explore/making-our-products)



At MEC, we're proud of the skilled people who are behind each product. Find out the process of creating a backpack from start to finish.

It takes this many people to make your backpack | MEC Blog

It takes this many people to make your backpack

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

When I lived in Toronto, I led a very busy life. Working full-time as a television host, my schedule was all over the place; the high-pressure working environment resurfaced the anxiety and insomnia I’d experienced in my youth. It took me a while to find a coping mechanism but during the last two years that I lived in the 6ix, I discovered running.

Running was the perfect activity to complement my ever-changing schedule. It was free and I could just go out whenever my scheduled permitted. It also immediately helped me decompress from all the pressures I was feeling at the time. Though I never really considered myself “a runner,” it quickly became a key part of my life. Within the first year of picking up running, I signed up for a race, joined a few run clubs in the city, and really embraced the time I spent hitting the pavement. It became my saving grace.



Last January, I moved from Toronto to Vancouver, and I’ll always remember the first night I went out for a run in a new city. Since I didn’t know any of the local running routes (or any local runners), I met up with a nearby run club. Before we started running, the organizers asked everyone to share their running goals for the year. To my surprise, a lot of the runners mentioned wanting to do a few trail races. I was immediately intrigued by what trail running was about and spent the entire run talking to a fellow runner about his experience on the local trails.

Though I’d heard of ultras and trail running before, I’d never actually tried it. But with road running becoming increasingly familiar to me, I wanted to give trail running a shot. There were two things that were stopping me, though. The first was elevation: all my previous run experience was on flat ground, so I could only imagine how difficult hilly trails would be. The second was bears! Being from the city, I’d never encountered a bear before, so I was terrified to go running on trails by myself.



A few months later, a new friend invited me out for my first run on some nearby beginner-friendly trails. Though it did cross my mind during the run that I could potentially run into local wildlife, running with a friend made me feel safe.

Right away, I found out that that trail running is an entirely different beast than running on the road. Because you’re constantly switching up your stride and the terrain is always changing, it’s much harder to regulate your heart rate while out on the trails. I learned that when the hills are too steep or too lengthy, you even have to walk parts of the trail, which is something I’d never done before. Trail runners will tell you that if you pass them on the way up, chances are they’ll be passing you on the way down because your legs will be so tired from running up.

It also forces you to be extremely present. With two years of running under my belt, running on the road felt almost subconscious: I could listen to music, daydream and would be completely fine. But on the trails, one moment of inattentiveness and I’d trip on a branch or a rock.

Though it was amazingly challenging, trail running instantly seduced me. I love being completely immersed in nature, listening to its sounds, observing all the different colours and smells.

Over time, I’ve even ventured out on some solo runs (and though my concern about running into a bear is still there, it’s lessened thanks to tips I’ve learned from local trail runners). If I do go out on my own, I always let someone know where I’m going and I stick to routes I know and feel comfortable on. I also make sure I have the [proper gear](/en/explore/essential-gear-for-trail-running) on a jaunt in the forest.



Not soon after I started trail running, I even signed up for (and finished!) my first MEC trail race last fall. While I’m still new to the world of running trails, it’s without a doubt become one of my favourite outdoor activities. So much so that when I travel across Canada and abroad, I now research which local trails are good for running – it’s a great way to get to know an area. And though running uphill is still the hardest part about trail running for me, the views from the top of a mountain or in a forest clearing are worth the leg burn every single time.

If I’d have known how peaceful trail running would make me feel, I would have tried it a long time ago when I lived in Quebec and Toronto. But it’s never too late to start! Since I started trail running, I’ve learned that cities all over Canada – not just Vancouver – have networks of trails to explore. (I wish I’d known about all the [Toronto trail running spots](/en/article/where-to-go-trail-running-near-toronto) when I lived there.)

If you’re like me and are worried about going out there for the first time, then joining a local trail crew or clinic can definitely help ease some of your concerns.



Trail running has undeniably helped me become a better runner. It’s been softer on my body and so incredibly beneficial for my mind. Whenever I feel anxious these days, I just put on my trail shoes and head for a local trail. No matter where I am, it’s the best remedy for my soul.



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



How road runner Mel Offner (a.k.a. @MelSays) jumped from city sidewalks to the world of trails.

Facing my fear of hills and bears for the love of running | MEC Blog

Facing my fear of hills and bears for the love of running

*We love that you love getting outside. That’s why we’re profiling inspiring members across Canada who connect with their communities through active outdoor lifestyles.*

Member: Brett Sandra Trainor
Member since: 2010
Activities: backcountry skiing, mountain biking, surfing and camping

**Tell us about yourself. How do you like to get outside?**

I was born and raised in the Comox Valley on Vancouver Island. I grew up cross-country ski racing and camping across BC. My professional background is in community development and fundraising. I’m currently pursuing an MBA at Simon Fraser University, with the end goal of using business acumen to help BC organizations succeed.

**How did you come up with Mountain Mentors?**

I have always found myself inspired by creative problem solvers, especially in fundraising and international development. Changing my internal dialogue from “I wish I could do something like that” to “what’s stopping me?” was the impetus for launching [Mountain Mentors](http://www.mountainmentors.org/) in 2016. My co-founder Thea Zerbe and I noticed a gap in outdoor programming for women and decided to do something actionable about it. What was originally a small, private Facebook group is now a strong community of outdoorswomen.



**Tell us about the program. What makes it great?**

Mountain Mentors facilitates all-female alpine mentorship relationships for women in Vancouver and the Sea to Sky corridor. We see mentorship as a tool to grow the community of female outdoor leaders in backcountry skiing, climbing and mountain biking. We believe that you need to “see it to be it” – a mentor is a blueprint of possibility for what you can become – otherwise it can be difficult to imagine yourself reaching the heights you aspire to. Mentors are an invaluable resource for women with big dreams to boldly progress towards their goals in the mountains and in other aspects of their lives.

**Who signs up for the mentorship program? What are they like?**

We have a diverse cohort, including ski bums, working professionals, mothers and industry guides. We’ve had veteran ski patrollers, ACMG guides, PhD students, lawyers, teachers and young university graduates move through the program. There are no key characteristics necessary to be an effective mentor or mentee (beyond having AST1 training and the necessary safety gear). Successful mentorship relationships stem from shared goals and expectations, a commitment to learn and grow, and the willingness to invest time in the relationship.



**Have you ever had a mentee go on to become a mentor?**

Heck yeah! Oftentimes, a participant may be looking for growth and support in one sport, but be skilled in another. This has led to a sort of “co-mentorship,” where a ski mentor may become a mountain bike mentee the following season. It’s pretty rad. Watching the progression of our mentees is one of the most inspiring parts of our program; we’ve seen women cut their Strava times in half, climb grades they had previously feared and empower themselves to make safer decisions in avalanche terrain. We’re honoured to do our part in growing the female outdoor community.

**Talk to us about being a woman in the outdoors.**

I see a whole bunch of outdoor enthusiasts who participate in sport for the same reason, regardless of gender – there’s simply nothing like the feeling of being outdoors. Of course, there are characteristics associated with gender when operating in the backcountry; women are often incredibly skilled communicators and team players, employ a huge amount of compassion and are empowered by opportunities to socialize and connect with other likeminded individuals. I see a generation of women embracing a new definition of femininity and finding strength in their unique talents. I love watching a group diplomatically make decisions while moving through avalanche terrain, as our unique skills become assets in risky situations where safety is paramount.

**How do you see the outdoor community?**

We’re lucky to be part of such an open-minded and welcoming community and have been blown away by the positive support we’ve received, especially from our male friends and allies in the outdoor industry. We are encouraged when men ask us how they can get involved and support our programs – the desire for mentorship and growth exists in all demographics. Chilko Basecamps is a guiding organization run by our friend Sam that has given us expedition tents for winter SkillShare sessions. Our male friends have featured us in media like *Mountain Life* and [Doglotion](http://www.doglotion.com/talkin-shop-founders-mountain-mentors) and photographed our experiences free of charge. It’s clear we aren’t the only ones passionate about making outdoor spaces more inclusive.



**What is your vision for the future of Mountain Mentors?**

When we launched, our goal was to create 10 mentorship pairs. We ended up receiving nearly 200 applications. Fast forward a year and a half and my vision for the program’s future has changed immensely. I now hope that we can structure the funding of our program in a sustainable way, so that we can compensate volunteers for their countless hours as well as add value for participants. I also hope to onboard a larger Board of Directors to help us grow strategically and focus on diversifying our program offerings.

**What are your go-to trails, slopes or routes?**

I love mountain biking on my home trails in Cumberland, BC, as well as “Fat Tug” in Pemberton. As for ski touring, there’s nothing like Blackcomb backcountry. I’m also in awe of the groomed Nordic skiing trail network in Norway.

**Tell us about your perfect day outside.**

One spent with people I care about and trust, winter camping, drinking hot coffee and skiing some deep powder in copious amounts.

**What are your favourite MEC products?**

My [MEC hut booties](/en/product/5031-586/Hut-Bootie)! Perfect for prancing around on a soaking wet floor, running outside for midnight bathroom breaks and wearing into my sleeping bag on especially cold nights.

**What is your hope for the future of the outdoor community?**

That no one will feel like the outdoors aren’t for them.

**Who do you follow or look up to?**

Programs like [Fast and Female](https://www.fastandfemale.com/), [Ride Like A Girl](http://www.ridelikeagirl.ca/) and [Girls Do Ski](https://www.girlsdoski.com/) are all making a difference to inspire women to dream big and pursue their athletic dreams. I’m especially inspired by one of our mentors, Cathy Jewett, who has been a ski patroller with Whistler Blackcomb for over 30 years and really paved the way for women and mothers in the outdoor industry. She gives back to her community as a volunteer in countless capacities, including offering ski mentorship in our program, and her hard work and determination inspire me every day to keep carving out a space for women in the outdoors.



### 

*MEC is proud to support Brett and Thea’s mentorship efforts through the*[*Community Contributions program*](/en/explore/spring-and-fall-grants)* via a grant to*[*Mountain Mentors*](http://www.mountainmentors.org/#about-1)*.*



*Ready to head out with Mountain Mentors? Get started by taking your AST1 certification (required for the program), and learn about the*[*avalanche safety gear and training*](/en/explore/avalanche-safety-gear-and-training)* you’ll need for the backcountry.*



**Related articles**

- [MEC member spotlight: Melody Markle](/en/article/mec-member-spotlight-melody-markle)
- [5 ways to get funded by MEC](/en/article/5-ways-to-get-funded-by-mec)
- [My first time backcountry skiing](/en/article/my-first-time-backcountry-skiing)



Meet MEC member Brett Trainor, co-founder of Mountain Mentors, a BC-based mentorship program dedicated to helping women achieve their outdoor goals.

MEC member spotlight: Mountain Mentors’ Brett Trainor | MEC Blog

MEC member spotlight: Mountain Mentors’ Brett Trainor

**Heads up: this post is **not**a substitute for actual avalanche skills training; please be safe out there! Sign up for an AST course in your area via [Avalanche Canada](https://www.avalanche.ca) and [Avalanche Quebec](https://avalanchequebec.ca/)*. *MEC has been a proud [partner](/en/explore/partnerships) of Avalanche Canada for over 25 years.*

Skiers love to talk a big game about powder. It’s the ultimate trophy – and frankly, a lot easier to come by in the backcountry. As someone who has been resort skiing all my life, my bragging rights only went so far. Meanwhile, friends and colleagues would return from a weekend of fresh lines and waist-deep powder. Serious envy would set in.

Backcountry skiing was always the next logical step, but I knew I needed to be trained for the possibility of an avalanche. From a friend getting caught in one of Kananaskis Country’s notorious slides to MEC Ambassador Bruce Kirkby [living to tell the tale](/en/article/the-finger-of-god-an-avalanche-story) to the [unprecedented rescue](https://www.avalanche.ca/cherry-bowl/#/intro) at Cherry Bowl (a size 3.5 avalanche big enough to destroy a small building buried a group of skiers), the necessity of an Avalanche Skills Training (AST) course was clear. So, I corralled a crew of MEC staffers to come with me to Whistler and get certified. My first backcountry ski outing was going to be on this course – find out what I learned along the way.



Our crew was eight strong: Elyse and Brian were avid backcountry skiers and were taking the course as a refresher; the rest of us – Jaime, Matty, Lauren, Matt, Alyson and I – were intermediate to advanced resort skiers, ready to learn the ropes. The weekend consisted of classroom sessions and field time over two days, all led by our expert [Extremely Canadian](http://www.extremelycanadian.com/) instructor, Mitch.

We started in the classroom the evening we arrived, diving right into lessons in snowpack, crosswinds and travel techniques. We learned the difference between alpine, treeline and below treeline terrain; the importance of direction in avalanche reports (winds SE, slabs in NW, for example); and how avalanches over the last 48 hours are the number one indicator of more avalanches. We left our classroom buzzing with new information, things we would put into practice the next day on the hill.

> Avalanches over the last 48 hours are the number one indicator of more avalanches.
>
Suited up with touring skis, skins, transceivers, layers and snacks (we followed this [touring pack list](/en/article/ski-touring-checklist)), we met Mitch and took a couple lifts to an on-mountain lodge to plan our day. Topographic maps, the [Avalanche Canada app](https://apps.apple.com/ca/app/avalanche-canada/id1440069335) (also for [Android](https://play.google.com/store/apps/details?id=ca.avalanche.mobile.v2)), and a couple of phone calls to listen to snow reports gave us our base information for the day: new snowfall, winds, number of avalanches in the past 24 hours, danger ratings, signs of instability, weather changes, and recent loading. Using our [Avaluator cards](/en/product/5024-830/Avaluator-English-V2-0), we went over the conditions and terrain characteristics to determine what was skiable.



Once outside, Mitch had us circle up and test our transceivers to make sure our transmitting and receiving modes were working. Elyse was tasked with finding the rest of us. “I got you, Kim. Got you Matt.”

Mitch was in for a bit of a surprise when he realized he’d be giving a few of us an impromptu lesson on skinning and kick-turns. Most backcountry courses assume that you’ll know how to use touring gear and apply/remove your skins beforehand, so grab some rental gear and ask an experienced backcountry skier to show you the ropes on a small hill near your home or just off the side of a resort run. There’s so much to learn during an AST1 course,  and the last thing you want to think about is fussing with your gear or learning kick-turns on the fly. It’s surprisingly fun to head uphill, although you learn very quickly why backcountry ski clothing is a finessed layering system – you’re going to get warm hiking up a mountain.

> This is what skiers mean when they say you earn your turns.
>
Even in a small crop of trees off the side of a popular run, it felt like we were in another world. Things were suddenly more silent and serene; the snow was unimaginably soft and forgiving. The climb added a whole new element to a day on the hill. This is what skiers mean when they say you earn your turns; every time we slid our skis higher, taking turns breaking trail, we thought more about the sweetness of the descent.



We skinned and traversed from slope to slope, seeing real-life examples of top- and cross-loading snow as well as terrain types: simple, challenging and complex. Mitch spoke about the grainy quality of the snow, its elasticity and red-alert warning signs: rain causes the fastest changes in the snowpack; 35- to 45-degrees are the most frequent avalanche angles; when there are rocks at the top of a slope dotted with snow, avoid them; if you can hear water running under the snow in the spring, get off the snow!



On our second day, Mitch gathered us for a test profile, sawing into the snow like a layer cake. After looking and feeling for strong and weak layers, he took a chunk off on his shovel and bumped it with his palm from below. The snow jumped and shifted, and we could instantly see the stresses placed on the pack by gravity.

> The window for a successful rescue is just 10 minutes.
>
After dismantling our test site to keep it safe for other skiers, we practiced a rescue. This drill really underscored how hard it is to successfully retrieve avalanche victims. Finding a signal, probing and digging – even in our V formation – is exhausting. The window for a successful rescue is just 10 minutes. Nearly 80% of buried victims survive if they are out in that time, but at 15 minutes, survival drops to 40%, and after 35 minutes, it’s less than 10%.

Backcountry skiing is as alarming as it is alluring, and there is so much to avalanche training that I haven’t mentioned here. The only way to really be ready is to take courses available through [Avalanche Canada](https://www.avalanche.ca), [Avalanche Quebec](https://avalanchequebec.ca/) and other accredited organizations, and then get out and practice your skills.

While I have my AST1 certification now, the learning never really stops. I plan to upgrade my avalanche skills with refresher and companion rescue courses as I go. In the meantime, you can find me tagging along with experienced backcountry riders on the weekend, gearing up for a hut trip, or practicing my #humblebrag with stories of sweet, sweet pow.



### 

*MEC is committed to supporting avalanche skills training, public awareness and good times outside. Special thanks to Mitch for his careful instruction and good humour on our AST1 course.*



### Related articles
- [Avalanche safety gear and training](/en/explore/avalanche-safety-gear-and-training)
- [How to choose backcountry skis](/en/explore/backcountry-skis)
- [What to pack for a day of backcountry skiing](/en/article/what-to-pack-for-a-day-of-backcountry-skiing)



After a lifetime of sticking to resort slopes, one experienced skier gets a hands-on lesson in the risk and reward of backcountry pow.

My first time backcountry skiing

*Helping people get active outdoors is what we’re all about. But living in a major city without access to a vehicle can make it challenging to get into wild spaces. So when we hear about projects that break down these barriers, like Ottawa’s [Sir John A. MacDonald Winter Trail](http://www.wintertrail.ca/) (SJAM), we’re all ears. Dave Adams championed and developed the trail, and continues to manage and maintain it. He shares an inside look at what it means to create a new public-transit-accessible winter recreation area in our nation’s capital.*

**How do you like to spend time outdoors?**

I like it to be easy to get outside. I don’t want it to be a big production or require a lot of planning or a long commute. And that’s why the SJAM Winter Trail is so great: it’s right next to a huge population base in Ottawa and it’s accessible by public transit.

**What activities can you do on the trail?**

The SJAM Winter Trail is an urban-based recreational winter pathway open to human-powered modes of transportation. We groom it for cross-country skis, snowshoes, fat bikes and pedestrians.



**The trail opened in winter 2016 as a test. Will it be open every winter?**

The 2016 Proof-of-Concept was a very successful test. I borrowed grooming equipment from my local ski club, brought it to town and prepared a trail along the Ottawa River on National Capital Commission park land. Something like this had never been done before, and the news spread like wildfire. People dropped what they were doing and rushed out to start skiing.

At that point, we knew there was no turning back and we’ve been going steady ever since. And, yes, the plan is to bring it back year after year. Introducing the SJAM Winter Trail has turned this area into a four-season recreational facility.

**What’s the most surprising or challenging thing about grooming a trail like the SJAM?**

Let’s start with “surprising.” I’ve been blown away by the degree of civility I’ve observed out on the trail. I’ve seen skiers, walkers, fat bikers and snowshoers happily sharing the path in harmony.

Raising the money to fund the trail was by far the biggest hurdle, but I expected that. Dealing with climate change has been the next challenge. Wildly fluctuating temperatures and inconsistent snow conditions make it extremely difficult to keep the SJAM Winter Trail in good and usable condition all winter long.



**How is the Dovercourt Recreation Centre involved in the trail?**

Dovercourt is critical to the success of the SJAM Winter Trail, from purchasing equipment and acquiring insurance to issuing charitable tax receipts.

In addition, as a well-known entity in Ottawa, Dovercourt gives the project credibility. Having Dovercourt and its board of directors standing behind me helps open doors. Without Dovercourt, the SJAM Winter Trail would only be an idea.

**Is there a lot of volunteer involvement in maintaining the trail?**

By nature, the SJAM Winter Trail is volunteer-run. We simply don’t have the money to pay people. Accountants, graphics artists, mechanics, social media and web specialists, lobbyists, editors, management consultants and groomers have all helped make this project possible.

**What inspires you to do this work?**

The personal stories from people who use the SJAM Winter Trail. People recovering from serious injuries have told me they use the trail to help themselves heal. Stay-at-home parents have said they’ve felt cornered because they don’t have the money or time to travel long distances to go skiing. I often hear people saying “I hadn’t picked up cross-country skis in 40 years, and then I discovered the SJAM Winter Trail. You have changed my life.”

On more than one occasion, a trail user has made me cry. I’m touched, and I draw my inspiration from these stories.



**Can you share a story from the trail?**

One day, while working out on the trail, I was approached by a woman with tears streaming down her face. She was a stranger, but to my surprise, she gave me a big hug. After regaining her composure, she explained that she had been seriously injured and lost her driver’s license after an accident, which radically changed her living circumstances. She felt confined to her home and mourned the loss of the lifestyle she was accustomed to. While she knew activity would help her recover from her injury, it was winter, and she had no idea where to go. With no solution in sight, she became depressed. And then she discovered the SJAM Winter Trail, only a few minutes’ walk from her apartment. She looked me in the eye and said that the trail had saved her life.

I never would have imagined that a recreational winter pathway could be so fundamental to people’s physical and mental health and well-being.



**When did you become an MEC member?**

I remember becoming a member of MEC when you first came out with that simple, well-built Cordura backpack. It was one of your signature products back when you were just two stores in Vancouver and Toronto. Yes, I’m dating myself.

**How cold does it get? How do you stay warm while you’re outside all day?**

Working in extremely cold conditions is part of the job. While grooming, -35°C with windchill in the dark is not uncommon. And I am perfectly comfortable and at ease in these conditions.

My plastic climbing boots, [down](/en/products/clothing/jackets/down-jackets/c/1022), [neck gaiter](/en/products/clothing/clothing-accessories/neck-gaiters-and-scarves/c/1001?f=CFfabricContent%3AMerino+wool%3ACFfabricContent%3ASynthetic%3ACFfabricContent%3AWool) and multiple layers are critical. [Merino wool](/en/products/clothing/c/981?f=CFfabricContent%3AMerino+wool) is excellent for wicking moisture, and cotton should be left at home for when you get back into a controlled environment.

**Do you have any tips for people who are new to outdoor winter activities?**

Keep an eye on garage sales and swap meets for secondhand skis or snowshoes, borrow gear from a friend, or rent equipment for your first time. Once you’re hooked, you can buy your own.

Since the SJAM Winter Trail is free to use and accessible via public transit, trying a new winter sport doesn’t take a lot of money or commitment.



### 

*MEC is proud to have provided $20,000 to support the grooming of the SJAM Winter Trail and to help Dave and his crew make this recreation area accessible year-round.*



*Photos courtesy of Dave Adams.*

### related articles
- [How to start snowshoeing](/en/explore/how-to-start-snowshoeing)
- [For the love of winter: teaching adaptive skiing](/en/article/for-the-love-of-winter-teaching-adaptive-skiing)
- [5 ways to get funded by MEC](/en/article/5-ways-to-get-funded-by-mec)



This snowshoe and cross-country ski trail is right in Ottawa. Even better: you can get to it on public transit.

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