Category Archives: Training

Personal Training

FUN-FOCUS-FLOW-FIT-FORM-FUEL-FITNESS-(avoid FOOEY a/k/a/ phooey!)

Joey Adams, metabolic specialist and esteemed athletic coach, contributed the following to ‘ACTIVE VERMONT’ on March 29, 2015. Read on:

The pursuit of fitness has varying “rules”. Do this, try this, don’t do this, eat this, not this. Yet, where is the fun in any of that – in following someone’s dogma? So, without being dogmatic, I’d like to start with the concept of FUN in re-defining the pursuit of fitness.

When I think of the concept of fun, and the creation of my F rules (Fun-Focus-Flow-Fit-Form-Fuel-Fitness to avoid Fooey!) in pursuing fitness, I always use fun as the litmus test. As a true Vermonter, I think of Ben and Jerry and their famous quote, “if it is not fun, why do it?”

I then immediately think of the experience of watching my own children at play and now pursuing their own fitness passions. I’m captivated by their total immersion in their sports. It LOOKS like fun. You can see it on their faces and in their bodies’ expression.

So I offer you this, when it stops being fun, when you don’t look forward to your wellness pursuit in whatever form, it is time to stop and change course, shake it up, try something new. Get outside, try a new sport, take a new class, dance, move, play, create!

Chris Cover, 3-28-2015, having fun on the bike, Ironman 70.3, Oceanside, CA.

Even if you can’t do it YET, the key is a growth mindset. You can always learn, evolve and grow. It is in these moments that one can experience what Mihaly Csikszentmihalyi called FLOW. This is the moment of the autotelic experience, or of being immersed in the moment, a zen-like experience.

Eckhart Tolle would call it the “Power of Now” (1997). It is those experiences one has in the pursuit of a passion, of a time warp, where one loses the sense of time.

So if you’re working out and you find yourself looking at the clock, it is time to go back to the first F rule, time for some FUN. But, if you’re experiencing flow on a regular basis, move to the next F rule.

FIT. Your stuff has got to fit you. This comes down to EVERY contact point that your body makes with the ground or gravity or friction. I cannot tell you how many people who, when asked where they got their shoes, equipment, etc., and how they chose it, answered: “I got it online, it was a good color, or I thought it was the right one.” Inappropriate equipment leads to a path of injury through one’s endeavor. When a foot strike is wrong, a bike too big, or even a yoga mat too slippery, injuries and setbacks are waiting to happen.

This is where it makes sense to go to a local vendor, do research and spend time checking out what is right for you and your unique body.

For example, most running shoe fittings can take an hour or two to ensure you’ve got the right shoe (and the left one too). The clinician should have you run in multiple shoes on a treadmill and even do a video analysis to ensure proper fit that will enhance proper form.

Any equipment you buy should come with a warranty. If it doesn’t work for you, within reason, your provider should help you find what will and make the appropriate exchange.

Assuming things FIT, you’re now ready to work on FORM. Form is simply how you move in your endeavors. Do you move well, or are there imbalances? If you are a creature of the 21st century, you likely sit a lot, or have a job or life-demands that strengthen one part of the body over another. (I think about all those times I carried my kids around on one hip while doing something else with the other hand. Ouch.) It all adds up and translates to poor form caused by body asymmetries that derail your training. In addition, when you exercise, if you go at it too hard, you tend to favor strengths rather than addressing weaknesses, which in turn exacerbates weaknesses.

Think of the cognitive demands of Tai Chi, dance or any activity that requires precise form (which in actuality is everything, if done well).

Often the movement patterns developed as a basis, for the aforementioned activities, are done with slow movements first, adding on more complex patterns once those are mastered and then adding speed. So why start to sprint when you could walk, jog and then run?

It is during the slow pace that there is cognitive space to think about form. When I workout hard, form is the first thing to go; I’m just trying to survive. The body will follow the mind, not the other way around. A thought elicits a body response. We can be the masters of our thoughts and thus our movement and reactions.

F rules build a foundation, and now that you’ve grasped these, you’re ready for FUEL, repeatedly mistaken as the first rule. When people come to me for a metabolic test, they often think they have a slow metabolism. I’ve been assessing people’s metabolism for over a decade. In all that time I’ve tested less than three people (out of thousands) with slow metabolism, and those people were on very restrictive diets, unfortunately starving themselves fat.

For most people the key to weight management is to eat enough, eat early and often. Eat like a king or queen in the morning (it is called break-fast for a reason), a prince or princess in the afternoon (why the midday meal is biggest in many cultures), and a pauper in the evening (circadian rhythm slows and the body favors storing evening calories as fat).

The other concept to FUEL is to eat during exercise. Depending on your activity and intensity, if you know you’re going to exercise for more than 60-75 minutes, you need to eat 200-300 calories per hour. Too often I work with people who forget to eat during an event or workout and then pay the price towards the end.

Finally, after quantity and timing, remember to refuel post exercise. We are primal people, just a little better dressed than our paleolithic ancestors. But, at that stage of ancestral development we were either running to get food or running from being food according to the Paleo Diet for Athletes (even though I would argue no cookbooks survived from that time). Research supports eating within one half hour post exercise. It doesn’t have to be a lot; it could be a balanced meal as simple as fruit and nuts.

Fuel and timing help build the new, better, stronger you. Isn’t that one of the reasons why you do what you do?

Your F rules are in line. You’ve mastered and embraced FUN. You’ve discovered FOCUS that led to FLOW. Your gear finally FITS because of the guiding hands and eyes of a specialist. Your FORM is impeccably evolving and you are continually vigilant. You honor your FUEL needs. You have created a deeper FITNESS FOUNDATION.

The other choice, when any F gets out of balance is to just say Fooey (you could put in your favorite F word), but there’s good news. You then go back to FUN and start again, maybe in a new direction. When I was out of balance, I found yoga and meditation in my arsenal and I’m sure I will discover other fun things in my future.

Wishing you miles of smiles down your personal road to wellness, balance and peace…and as always, lots of fun!

Joey Adams, M.S. Exercise Science, Intelligent Fitness, Metabolic Specialist, VO2 assessments and performance analysis, www.intelligentfitnessvermont.com, “Getting workouts on target and making your time count.”

JOEY ADAMS

MEET JOEY ADAMS: Joey Adams, who has an M.S. in Exercise Science from Colorado State, is a Metabolic Specialist. “I specialize in assessing human performance and metabolism to help people make the most of their time by understanding their unique physiology,” Adams said. “My end game is to help people understand how their body works with the time and skills available to them.” Adams, who lives in Shelburne, travels throughout New England to test.

Meeting with Adams, one recognizes that there is more to his work than a job description. Adams finds a way to connect the nuts and bolts of training and teaching with the essence of humanity. For example, Adams teaches at Shelburne Community School and Champlain College where he “aspires to inspire kids to question everything around them, including authority, and prove everything they know so they can become the masters of their future.”

In his personal life, Adams is a devoted family man and generously dedicated to his students. “I’m an evolving compartmentalizer,” Adams said, “and stay true to my personal mission statement: Be true to myself, my family, and my students. Be present in each moment. Accept that I am human and try my best every day. In doing so I have the ability to create positive change.”

New research, new studies explained and books written, tout the importance of the mind-body connection to personal health and individual performance. Adams has ridden the crest of this wave. “For the past 5 years, the mind-body connection has been the driver for me,” Adams said. “This goes back to my earlier years working with corporate wellness. So many people think of their body as a vehicle to move their head from meeting to meeting rather than the interconnectedness between them.”

Adams prioritizes sleep hygiene as part of daily health and well-being. He practices yoga and meditation each several times a week, trains balance and functional movement, follows a vegan diet and lifestyle and the guidance of a naturopath. As a vegan he believes “that small changes than an individual makes can have a bit of global impact.”

These practices dovetail perfectly with the physical part of the equation and Adam’s expertise as a multi-sport athlete including cycling, cross-country skiing, skating… “ There’s not a sport I don’t love,” he said. “Currently it’s following my kids’ interests.”

Adams practices what he teaches and learns. By living an active lifestyle he relates to his students who yearn for more and to his clients who bring their hearts as well as bodies to the quest for higher performance. He models what he coaches and digs deep into mental and physical components of competition as well as daily life. [by – Linda Freeman]

Nutrition Must Be An Integral Part of Training

Nutrition and Training go hand in hand to produce health and performance. In my role as a writer, and as field editor of the ACTIVE VERMONT page of each Sunday’s Rutland Herald & Times Argus, I am privileged to meet experts and fellow participants in the active life we share in Vermont. It is my pleasure to introduce you to one of the best, Kim Evans of Whole Health Nutrition in Williston, Vermont.

Below is my introduction of Kim as well as her writing on nutrition and the athlete. Both stories appeared in ACTIVE VERMONT, 3-1-2015.

Kimberly Evans, MS, RD, co-owner of Peak Physical Therapy Sports and Performance Center and Whole Health Nutrition

Meet Kimberly Evans, dancer, athlete, business owner, mother of five and generous friend. Professionally, Evans is a registered dietitian whose continuing quest for knowledge gives her depth in specialized areas of sports nutrition, functional medicine and integrative nutrition.

Often introduced as a sports and wellness nutritionist, Evans teaches and lives her belief that “Food should be friend, fuel and fun.” To Evans, it’s all about the “power of nutrition meeting the pleasure of eating.”

Evans spent her early years in Michigan, living in New York City and Pennsylvania as well. “I’m a person who likes change,” she said. One summer, Evans came to Vermont to hike and fell in love with the state. A 1998 return visit sealed the deal. It was Halloween and a stroll along Church Street in downtown Burlington with everyone dressed up in costumes provided the final nudge for a move here in 1999. “It stuck,” Evans said. “The more I travel and the more I see, I realize that Vermont is a special place.”

Talking with Evans, one becomes aware of the juxtaposition of care with knowledge, theory with practice, composure with passion and the desire to reach to the center of another’s needs. “Vermont has allowed me to develop myself as a professional in the world of health and wellness.” In her chosen field, Evans is required to maintain her accreditation as a registered dietitian with rigorous continuing education layered on top of her bachelor’s and master’s degrees in psychology and health care administration.

“I’m a person who loves to learn,” Evans said. As an RD, she is tasked to continually develop. Evans would have it no other way. What makes the academic practical for Evans is her personal history of movement, sports and an active lifestyle.

Evans began to dance at the age of 3 and didn’t stop until 37 years later. “Because I was a dancer, I wasn’t allowed to run,” she said. “I was always that kid in high school who couldn’t run a mile, always a ‘bun head’.” As soon as the dance chapter of her life closed, the running chapter opened. Perhaps the discipline of dance, the order, the attention to form and technique, the willingness to put in hours of practice, helped transform Evans into a runner and a cyclist. Evans now claims that she is not an adrenaline junkie, but wants to “role-model for her children and her community.” She does so, and well.

Evans is indeed passionate about her family, community, work and clients. More significantly, she embraces a deep feeling of responsibility with respect to her own health and body, and shares that sense of responsibility with others in pursuit of health and well-being as well as performance. “Eat well and move your body,” she said. “You are what you eat.” Be responsible, honor emotional, physical and spiritual well-being.

Evans is co-owner (since 2010) of Whole Health Nutrition in South Burlington, as well as Peak Physical Therapy Sports and Performance Center in Williston. “I am excited to be a part of an integrated wellness practice,” she said. “The model is exciting. We wrap a team around people striving to reach their goals.”

Welcome Kimberly Evans to the “Active Vermont” page. She will periodically share insights on relevant topics of nutrition related to recreational and competitive sports as well as individual pursuit of balance, strength, health and vibrant daily life.

FUEL FOR THOUGHT. Active people need to include nutrition in their training.

By KIMBERLY EVANS
Eating can be complicated. Let’s face it, there are almost as many opinions about nutrition as there are people who eat. That’s a lot of opinions. Eating to fuel athletic performance can be even more confusing. Think about it. Where, as an athlete or an active person, did you learn about nutrition specific to fueling your activity? Do you have set fueling practices? If you are like many athletes that I know the answer would be ‘no.’

Typically, when an athlete comes into my office, they often have a detailed plan about their workouts and training, and gadgets to support the plan. Yet when I ask them about their nutrition plan, I get a blank look. Nutrition is simply overlooked. Here is the thing. Whether you are an endurance athlete or a recreational athlete, a newly active person or an experienced competitor, your nutrition practices need to be at least 50 percent of your training effort.

Proper fueling increases lean body mass, making strong performance more attainable. Regularly adhering to good nutritional practices helps to reduce the risk of injury while shortening recovery time between exercise and managing hormones, such as cortisol, associated with exercise.

Meeting nutritional goals translates to meeting training and sports performance goals. When performance declines, there can be several reasons, such as lack of sleep, overtraining or inadequate fuel. Nutrition supports the mental and emotional aspects of sports performance as well. Fueling appropriately keeps your head “in the game,” improves mood and helps prevent fatigue.

But here’s a favorite reason to underpin your playing, training or competing with good nutrition: You have another reason to eat. This is always a plus for me.

Let me share my story. I have been a registered dietitian for 27 years, and yet I learned about sports nutrition the hard way. I grew up dancing ballet. Dancers have their own ideas about nutrition. When I turned 40, I decided it was time to hang up my pointe shoes and tutu and take up running. This is where trouble began.

Very early into training for my first half-marathon, I realized that something was not going according to plan. My first impulse was to also hang up my running shoes and dismiss my troubles as me just being a “bad runner.” But I am determined and when I set my mind to something I am going to do it.

I decided to engage in my own medicine and began tracking and analyzing my eating in relationship to my training expectations. The results were staggering.I was eating too few calories, very little carbs, and was woefully deficient in vitamin C and iron, amongst other things. I am a quick learner. I made some adjustments to my own eating, ran that half-marathon (and many more after) and my quest began to learn as much about nutrition in relationship to various physical activities as possible.

GET STARTED. In a nutshell, here are my top three tips to get you started thinking about your own sports nutrition practices.

1. Meet your energy needs. All bodies require fuel and athletes need even more. The more you move, the more you need. Fuel demands are made up of your basic metabolic needs, daily activity, digestion and exercise. Most of us need a bit more fuel than we think we do. Consider getting your resting metabolic rate assessed. RMR is a measurement of how many calories a day your body needs as a bare minimum, just to breathe, digest, function and stay alive.

2. Don’t fear carbohydrates. Endurance athletes and athletes in the “push” phase of their training have a particularly high demand for carbs. Match your carb intake to the intensity of your activity. Choose quality carbs such as oatmeal, quinoa, brown and wild rice, beans, sweet potatoes, and the ancient grain farro.

3. Time your eating with your exercise. Strive to calorically balance your day, including energy expended during exercise. What you eat before, during and after exercise will help to maximize performance and improve recovery times.

You don’t have to be an elite athlete to benefit from applying the science of sports nutrition. Small changes and attentiveness to eating will surprise you with big changes in health, energy, stamina and performance.

If you are wondering how to get started, check out some of my favorite resources for athletes:

Visit a registered dietitian who specializes in sports dietetics. This professional will have an RD after his or her name, and sometimes CSSD.

Sign on to Nutritiming to see how it can help with personalized, specific information. The website is nutritiming.com/welcome.

Runner’s World Magazine is a valuable resource for training and nutritional information that applies to all athletes, not just runners.

Finally, move more, eat better. Eat better, move more. Enjoy.

Kimberly Evans, MS, RD, is co-owner of Peak Physical Therapy Sports and Performance Center in Williston and Whole Health Nutrition in South Burlington. She can be reached at RD@wholehealthnutritionvt.com or visit her website: www.wholehealthnutritionvt.com.

Pro Cyclists Train in Vermont Winter

As I write this it’s -12 degrees and the State of Vermont is blanketed in snow. How cold is it? It’s so cold that on Saturday an avid fatbike enthusiast came to Spinning® class instead of riding outdoors. It’s so cold that my dogs had to break the ice on their water in the heated garage. It’s so cold that many of us have finally given up and are out there bundled up to within an inch of our lives just because we can’t bear to miss another day of some sort of outdoor adventure.

But to think of training in this stuff, bicycle training, is a reach. Skiing? Of course, but cycling? So, to learn more, I turned to a talented you rider in Central Vermont. Keep reading. First you will learn about Elisa Otter. What you learn may surprise you. Then you will read what she has to say about all this. Enjoy and do read on.

MEET THE ATHLETE: ELISA OTTER, by Linda Freeman, “ACTIVE VERMONT”

: Elisa Otter

Elisa Otter, Montpelier native, has only begun to show what she can do and already that’s a lot. At 28, Otter has demonstrated exciting cycling potential and, as a reliable source tells me, “This gal ain’t seen nothin’ yet.”

From Evergreen State College in Washington state, Otter landed at Warren Wilson College in Asheville, N.C., where she raced on the varsity mountain bike team. For a small liberal arts college “of under 1,000,” Otter says, “15 were from central Vermont.” There Otter received coaching and racing experience that catapulted her to an amazing journey.

After Wilson, Otter was recruited to coach and race as a graduate student at Union College in Southeast Kentucky. “I was racing full-time with a sponsorship out of Kentucky,” Otter says, and then came a move to Colorado.

The name Leadville strikes fear in the hearts of runners and cyclists who know the challenges of racing there. If not fear, then respect. Otter won the National Championship for Category 1 Women (that’s overall) and then burned out. Fifty races in one summer, doing it all on one’s own, will do that to an athlete.

“I was pretty much forced to come back here,” Otter says. “I needed to ground myself.” It had been an astonishing summer, but Otter was depleted. “It was a gift,” she says. “I was able to see the window of where I want to go, but I wasn’t ready for it yet.”

After some time off and a soft re-entry, Otter got on a bike, renewed her pro license and returned to the National Championships in Pennsylvania where she finished in last place. But last place was a victory. “I did it,” Otter says. “I was scared. I had no idea you could overdo it.”

Living in Middlesex, Otter has gravitated to Northfield where she runs the after-school program at the local elementary school and is an enthusiastic member of Team Bicycle Express, a professional cycling team out of Bicycle Express bike shop on the square in Northfield.

Since 2008, under the leadership of Noah and Ezra Tautfest, TBE has worked to provide a community-based cycling experience for multiple levels of riders through professional, development and club teams who ride, train and compete in MTB, road and cyclo-cross races and events (for more information go to www.bikeexpressvt.com). Riding with TBE, “I was training for fun,” Otter says. “It was great. I took pressure off myself. I had team support, loved the camaraderie and had a blast.”

July 2014, Otter was back, finishing 13th overall in the pro field of the National Championships in a four-day comprehensive event of cross country, short track, super D (as in the enduro stage, pedaling downhill as fast as possible combining endurance and gravity skills), that tests all elements.

Post race, Otter was better able to define her goals and was “really inspired.” Next came the World Cup in Quebec and qualifying for the U.S. Team in August. “It was awesome,” Otter says. “I lined up with 60 of the best women in the world.”

Today Otter continues to find fun in her cycling experience, even as she trains for bigger and better performance challenges. She values her home, family and community in Vermont and is testing her belief that a pro cyclist can indeed live and train here yet be a national and international presence. “I’m pretty focused,” Otter says. “My teammates are going to California mid-March for national races. I’m trying to do what I can within my own budget. I hope to bike full time on sponsorship on the World Cup Circuit eventually.”

What does winter training look like for Otter? On top of her 30-hour work week, she trains six days. She has a gym membership at First in Fitness in Montpelier where she works on strength and core twice a week and then spends another 10-15 hours a week on cardiovascular, aerobic exercise either outdoors on a bike or skiing, or indoors Spinning on a trainer with her team.

Tomorrow is another matter. Speaking of TBE she says: “We definitely want to put ourselves out there as the Vermont based MTB team. Our mission is to promote a healthy lifestyle and spread the Vermont brand.” They are, after all, racing on an international level from small town Vermont.

Otter’s story tells its own message, but does she have another for you? “Keep moving,” Otter says. “We’re born to move and it’s become so easy not to. Moving stimulates happiness.” She adds, “When you start, it’s so hard it hurts. If you stick with it though, it’s euphoric.”

Article published Feb 15, 2015, “ACTIVE VERMONT”, by Elisa Otter for the Rutland Herald & Times Argus Sunday Magazine Section

Vermont: Training ground for Elite-class cyclists?

The first question asked when I say I race mountain bikes on a national level is, “Can you do that in Vermont?” It’s true. The winters are long, cold and snowy, making year-round bike riding difficult, if not impossible. It may be precisely these harsh conditions that provide the mental demand it takes to push oneself through the intensity of an endurance competition.

At least that’s what Elite-class racer Noah Tautfest of Vermont likes to think. He rides for the Bicycle Express Race Team based out of his shop in Northfield and is gearing up for highly competitive cross-country mountain bike season this year.

“It’s a mental sport when you get down to it,” Tautfest says. “Here, you have to fight the mental struggle of the harsh weather. It’s easy to do a six-hour training ride at 70 degrees in Arizona. But moving through the wind and cold, and people thinking you are crazy, that’s getting mentally prepared for the pain of a race.”

He should know. Tautfest has been spotted, bundled up and biking on a two-hour commute home in below-zero temperatures and on stormy nights. That is mental strength. Luckily for Vermonters, and according to Tautfest and top riders around the globe, cycling training does not need to be solely on a bike. In fact, mixing up training methods may be another positive aspect to training that is essentially forced in Vermont.

Montpelier native Andrew McCullough is another Vermont-based cyclist. His dedication and hard training landed him a spot on the professional road team, VCP Loudeac, based in Brittany, France.

“Being outside and moving in any capacity provides a mental freshness and inspiration to keep training,” McCullough says.

Before leaving for France, he spent a large amount of time cross-country skiing, snowshoeing and hiking the trails of Vermont. Like Tautfest, McCullough recognizes the importance of the mental aspects of training.

Cycling, or any sport done year-round and at the volume necessary for Elite competition, can push athletes to “burnout,” a condition that can lead to severe depression. “Burnout creates gaps in training. You have to change it up, keep it interesting” McCullough says.

McCullough and Tautfest use indoor training bikes as a tool to keep legs accustomed to the motion of cycling, providing specific training for bike racing. But this method is used in conjunction with other cross-training methods and does not, and arguably should not, be the only method. The growing popularity of fat biking could change the perception of climates and conditions ideal for competitive bike training. Oversized tires (up to 5 inches wide) allow for low tire pressure and good traction on snow and ice. Centers around the country are building designated trail systems where sustained winter training on fat bikes could become a reality. Here in Vermont, Kingdom Trails in East Burke, the Catamount Family Outdoor Center in Williston and Fat Bike Vermont at Killington are already providing this service.

Endurance cycling requires pushing the body and mind to ruthless extremes. Without a solid network and the support of family, friends, teammates and coaches, an athlete will break. The small state of Vermont provides a strong sense of community out of which has come an astounding number of world-class athletes.

“I do some of my best training in Vermont,” McCullough says. “The community, camaraderie and active lifestyle are conducive to effective training. There’s so much support here and you can always find people to ride with.”

I, myself, am gearing up and training early for a competitive cross-country mountain bike season ahead. I have been racing for five years. Most of this time was spent down south where I was going to school. The last two seasons I have qualified within the Elite field and have raced with the fastest women in the country. But I have never trained through a winter in Vermont. I am curious to see if training in the cold, harsh conditions will deepen my mental capacity to overcome discomforts experienced in competition.

Will the cross-country, backcountry and Alpine skiing help me to come into the season mentally fresh and excited to ride my bike? Will living in my home state, close to the support of my family and the active community I grew up in provide a stronger a sense of self? Will Vermont prove to be a training ground for Elite cycling? We shall see.

Photo of Elisa Otter by Jeb Wallace-Brodeur.

Donna Smyers on Sprint Triathlons in Vermont

A Sprint Triathlon is a user-friendly entry into the world of triathlons.

If you’ve ever been at the finish of the Lake Placid Triathlon, or watched a documentary of the famous (infamous?) Hawaiian Ironman Triathlon, (Ironman World Championships held in Kona each year for those who have qualified), you’ve seen some graphic examples of human pain and exhaustion; physical, mental and emotional depletion.

You’ve watched masses of bodies on the run into the water, then off to bike and finally into running shoes for a grueling marathon finish. You’ve learned of countless miraculous conquests of individual athletes challenged by age, trauma, physical and mental limitations; individuals who have reached their goals – or not – in the face of unfathomable adversity.

Triathlons can be the theatre of heroics.

But, triathlons can also be within reach of the novice athlete and user-friendly. How can this be?

A triathlon comes in many shapes and sizes. The big daddy is the Full triathlon: 2.4 mile swim followed by a mere 112 mile bike race and ending with no less than a complete marathon, 26.2 miles.

The Half is just that. (The savvy call it the 70.3.) After a 1.2 mile swim and 56 mile ride, the run is sliced into 13.1 miles.

For most casual athletes, even the intermediate distances of the Olympic tri sound daunting: .93 mile swim, 24.8 mile ride and a basic 10k (6.2) mile run. These distances aren’t so bad unless you are actually racing them. (Note, many participants define their personal goal as simply to finish. Finishing = victory for some as much as coming in first = winning for others.)

The distances listed above are regulated and locked in, well, shall we say, iron? But, when it comes to the new darling of the triathlon world, the Sprint triathlon, distances vary at the discretion of the race organizers.

Sprint tris are growing in popularity for a very good reason: they are within reach of such a wide range of athletic ability that one can almost say that anyone can do them. Generally, the distances are: .5 mile swim, 10-12 or so mile bike, and roughly a 5k (3.1) mile run.

Going back to the notion that tris are user-friendly, consider this. Repetitive motions can result in overuse stresses, strains and injuries. Because training for a triathlon is divided by three, the risk of overuse injury is likewise diminished. Training for a Sprint triathlon, often provides a balanced means of challenging oneself that maintains mental, emotional and physical investment at an appropriate level and thus keeps training fresh and positive.

To learn more about Sprint triathlons, I spoke with Donna Smyers, a known and highly respected triathlete from Adamant, Central Vermont.

Donna Smyers, Beijing 2011

Smyers, a 30-year triathlete, has podiumed at Hawaii 12 times, 6 of which were age group wins. In 2014 she earned the title of National age group Champion at the Olympic distance, and World Champion at the Half-Ironman (70.3) distance. As her competitive career continues, so too does her role as coach, organizer of the Elmore Practice Triathlon Series and physical therapist.

For 20 years Smyers has treated her physical therapy patients with the same skill and commitment she dedicates to training for triathlons, marathons, time trials or cross country ski events. A glance at her academic credentials is enough to confirm her authority: BA and MS in Engineering from Dartmouth College 1979 and 1987, MS in Scientific Basis of Human Performance from University of Oklahoma 1991 and BS in Physical Therapy from University of Connecticut 1995.

The Elmore series is 9 years old. In Hartford, CT, Smyers was introduced to short distance and time efficient Sprint tris. “When I moved to Vermont, there was nothing at the time,” she said. Working in conjunction with the Green Mountain Multisport Triathlon Club, she eventually formed a Sprint series held at Lake Elmore State Park.

In 2007 there were six racers. Over the years the number has stabilized, but the group is small, both to conform to the State Park limit of 35 participants and to satisfy Smyers’ own preference to serve the purpose of this endeavor.

“I like the small size,” Smyers said. “It’s big enough to feel like a race but small enough to run with two to three volunteers per week.” Spectators and supporters cheer at transitions and the atmosphere is very personal.

“Elmore is the only low-key weekly triathlon series,” Smyers said. Others such as the Vermont Sun Series (scheduled for June 20, July 12, August 9 at Lake Dunmore) are a step up from the relaxed tris at Elmore (scheduled for June 11 and 25, July 9) that serve well as training for what may follow.

The practice aspect is significant. A series such as the one at Elmore offers an opportunity for the hesitant to “try a tri,” or for the seasoned to hone specific skills, rev up the competitive engine or simply race full-out, all wrapped in a friendly package.

Flexibility is the theme for Elmore events. This is a time for new participants to discover how they might react in a situation, yet remain safe in doing so. Participants may choose to do only one or two of the three pieces, swim, bike or run, and yet be a part of the series and enjoy the same preparation, performance and celebration as everyone else.

Elmore is sanctioned as a triathlon clinic. What does this mean? USA Triathlon is the governing body for triathlons in the U.S. and serves to nurture Olympians as well as provide a governing, insuring and promotional role for the sport. To say that Elmore is sanctioned means that the events are “insured and must abide by USA Triathlon rules which help maintain safety and awareness,” Smyers said.

NOW is the time to begin to train. Let’s look at three of the pieces of the tri pie.

SWIM. “People say ‘I could never do a triathlon.’ If you can swim, you can do a tri,” Smyers said. “You must learn how to swim.” Prep in a pool now. “Get a lesson. Technique is 90% of swimming.”

You need regular time in the water. Elmore starts early and you can’t wait until you can swim outside. Find a Masters’ Swim group such as the one offered by First in Fitness in Berlin.

Don’t forget that swimming in open water presents challenges of its own. Be sure to find a way to do so before your first triathlon. Even experienced swimmers might be surprised by unanticipated anxiety in a lake or other outdoor body of water. Develop confidence in open water. (Another advantage of the Elmore series is that the swim is short and much of the time the water is not over your head. Walking or running on the bottom, however, is not allowed for this event.)

Then there’s the matter of a wetsuit. Some wear them, some don’t. A wet suit helps to keep you warm and afloat; a benefit when wearing one, but a different experience without. Practice as you will race.

BIKE. Biking at Elmore this year offers the benefit of new paving. For 9.7 miles on Route 12, cyclists will bear the responsibility of dealing with traffic but will happily be able to ride their road or tri bikes instead of the sturdier tires needed for the past few seasons of poor paving.

The bike portion of a Sprint triathlon is short. “Maintain your fitness now,” Smyers suggests, “and go outside as soon as possible. It takes over a month of biking to get your bike legs.” A new triathlete should be able to ride several 10-15 mile rides. Putting in more time does not hurt. The “low risk of injury balances the benefits of speed and comfort gained.”

RUN. “You should be able to run 2-3 miles,” Smyers said. “Good (proper) shoes are critical.”

It’s worth repeating that training for a triathlon is more balanced and imposes less stress on the body than training for a single event. “If you get hurt in one sport,” Smyers said, “you can usually continue with the others so there is less frustration.”

SMYERS’ TRI TRAINING TIPS

-A weekly training plan could be as simple as visiting each element 2-3 times each week, spending extra time on your weakest sport. At least one session should be a long one. If the race takes 1.5 hours, you need to be able to go that long.

-A classic novice mistake is to overlook the importance of transitions, the 4^th component of a triathlon. Practice the triathlon skill of setting up your transition area and then getting out of the water, out of a wetsuit by yourself (if you wear one), and onto your bike. (Most people don’t change clothes at all and just wear a tri suit or even a bathing suit for the entire event.)

The second transition is the one from bike to running shoes. Drink while you’re on the bike, not when you stop. Use elastic shoelaces or lace locks on your running shoes.Transitions are so important that a triathlon can be won or lost by seconds saved in transition time. Ironically it is the easiest event to improve.

-Swimming is technique-driven. Try to relax and you’ll be faster. Anxiety from the swim could remain with you for the rest of the race. Do not become anaerobic in your swim and you’ll be faster.

-Finally, honor your sprint triathlon. “People say ‘I didn’t do a real triathlon; just one of those little things.’” Smyers said. “If you don’t think it’s real, you don’t think Usain Bolt is a runner.”

For more information about the Elmore Triathlon Practice Series or Fixer-Upper PT, go to www.donnasmyers.com.

VO2MAX TESTING May 2, 2015

SATURDAY, MAY 2, 2015

JOEY ADAMS, Metabolic Specialist, is coming again to the studio of

Linda Freeman Fitness in Barre Town.

“I believe that we all have to make the most of our lives and in pursuit of our fitness goals. By using metabolic assessments, Intelligent Fitness can help individuals make the most of their time by aligning their fitness goals with their unique physiology. You bought the equipment, now it is time to dial in your training based upon YOU. You are more than a calculated training range or a pre-determined fitness calculation, it is time to dial in your training. Start today towards a new you!”

Miles of Smiles, Joey Adams, M.S.

http://www.intelligentfitnessvermont.com

There are a few openings left for testing on May 2nd. Choose RMR, VO2Max and/or Power (watts). Each 90 minute session allows time for discussion, warm up and test. If interested, go to Joey’s website above to learn more. There you will find a list of fees, instructions on how to prepare for your test and a video of the process for either treadmill or bike (bikes only on May 2^nd – bring your own and Joey will provide all testing equipment).

To reserve a space please contact Linda Freeman: linda@lindafreemanfitness.com.

Contact me to schedule your time.
Wait to hear from Joey about choosing your test and prepayment.
Arrive for test as scheduled. Test. Receive preliminary results.
Within about 2 weeks receive detailed data and information pertinent to your training.

JANUARY IS A MASS START

January is a mass start to the year. We come from an extended season of peaks and valleys, stress and indulgence, a roller coaster of emotions and challenges from Thanksgiving through New Year’s Day.

Then January slides into place at the start line for the next twelve months. It does not matter the year. It just so happens this year is 2015.

The gun goes off and we hit the course at full speed. Some share a level playing field, some are seeded at the start. It is irrelevant.

Jeb Wallace-Brodeur / Staff Photo Skiers get off to a mass start to the annual Mad River Valley Ski Mountaineering Race that begins at Mad River Glen and ends at Sugarbush Resort.

Picture the mass start of the Birkebeiner cross-country ski race, the Vermont City Marathon, or the swim portion of the Kona Hawaii Ironman Triathlon. Bodies explode from the tape in a frenzy of motion. Shortly the field begins to sift down into leaders and followers and finally narrows into what will be the momentum and steady progress for most of the event. Until the finish. Then the return to chaos will determine winners and next best, shall we say losers?

Look at a calendar. Can’t you see it? January kicks off the new year with a jolt. We have goals to achieve, work to be made up, new clients, new projects, new expectations. And we want to do them all at once. We run on adrenaline until we empty the tank. We forget our vows to sleep well, fuel properly and attain/retain balance. We are stoked, but unrealistic.

Then our personal and professional frenzy settles by choice or necessity. We reach a zone of steady state, a zone in which we can continue to function through our days productively, not destructively. We are ready to pursue our long-distance event with the strength and staying power of endurance.

If we do so efficiently, we will be equipped to peak when necessary. We will be prepared to meet the challenges that inevitably come our way. Hopefully we will have the sense to recover well after each in order to meet the next with increased competence and composure rather than the equivalent of a weakened battery.

It is often said that sports provide a safe, controlled playing field for practicing life. Perhaps this is indeed so.

In slightly less than one week, January will close for another year. Have we settled into our pace? Have we remembered to breathe? Are we ready to move to the next phase, the next month, the next demand either self-imposed or made upon us? Yes?

RISK – NOT ALL BAD

Assume the risk as well as the lure of fresh powder. Photo: BTD

Striving to reach a challenge may involve risk – risking to move beyond a comfort zone or to prioritize goals. Rational risk is a part of training. Think more – think new job, new relationship, new home, new baby, new sport, new ______________ (fill in the blank).

Taking a risk can be a stupid and foolish thing to do. When faced with a decision to risk or not to risk, it is often helpful to apply the tried and true “risk v. reward” assessment. If the risk is manageable and the possible reward superior, it is worthy. If you look at worst-case-scenarios for each and either of them is unacceptable, better to pass.

The element of risk does more than add color to daily life. R-i-s-k is a four-letter word, to be sure, but so is g-o-o-d. Definitions of the word usually include chance and danger. The gray area seems to be if a risk involves uncertainty or probability with respect to negative consequences.

“To remove the element of risk is like playing cards with a stacked deck.” (Stephen Gillers, New York Times/OpEd, 11-23-1986).

When it comes to safety, risk is unacceptable, careless. With respect to life fitness, however, and athletic performance, risk is a good thing.

“Only those who will risk going too far can possibly find out how far one can go.” (T.S.Eliot)

As you travel the path to wellness and winning performance, reaching beyond your current state of conditioning is imperative. You must have the dedication and courage to formulate goals and strive to meet them. Building muscular strength, for example, requires making gradual changes to the demand for work made upon the muscles by increasing weight, repetitions or complexity of moves. Running and racing involves pushing beyond limits with intervals or increased distances.

On the other hand, it is equally imperative to understand the process and to assess what types of stressors are appropriate, achievable and strengthening rather than destructive.

“Risk comes from not knowing what you’re doing.” (Warren Buffett) It is easy to fall into this trap. Misplaced confidence can land you on your ear.

January is a time to regroup, reorganize and plan your training, competing and living calendar for 2015. Now is the time to consider stretching farther, reaching higher, and risking a bit of yourself mentally, emotionally and physically.

Let’s say you ride and run a little and have toyed with the idea of a sprint triathlon. Brilliant. You should do it. First you will assess your goal. (You will not try to qualify for the full Ironman Triathlon in Kona, Hawaii, but instead will find local races scheduled for next summer.) You will also check to see if there is a triathlon training group in your area and seek advice in print and on the internet. Then you need to address the third sport, swimming. It is often the piece of the tri pie that discourages newcomers. Instead, contact a nearby pool facility and inquire about using the pool to train, taking swim lessons to improve stroke efficiency and checking to see if there is a triathlon training program held at that facility. There just might be. You would not, as a non-swimmer, jump off a dock into 20 feet of water and expect to swim to the opposite shore. Seek guidance from an expert, learn about the technical elements of each sport that interests you, and to the best of your budget, purchase equipment that will help you in the process.

Dean Karnazes is known for his (apparently) super-human efforts to defy perceived limitations of the human body. It is Karnazes who has run daily marathons across the nation, completed ultra distance events and strangely challenging (risky) adventures from ice, snow and sub-zero temperatures to sand, heat and triple digit degrees, and lived to write and speak about it. An enthusiastic and genuinely caring individual, Karnazes squeezes the last drop out of physical, mental and emotional trials and shares liberally. “Any goal worth achieving involves an element of risk.” (Karnazes)

The risk of embarrassment or failure doesn’t count. Failing to achieve might be a possibility, but failure to try is a probability. Risk is not all negative. Like a good seasoning, add a pinch to your life and see how delicious it can be.

“worth the risk” BTD

HOW TO HANDLE A TIME OF CELEBRATION…

The month of December means many things to many people, but often a season of excesses – excesses of stress, holiday parties, food, drink, spending, and perhaps more significantly, scurrying to end one year well, personally and professionally, while preparing for the start of the next.

It is often a challenge to prioritize, to keep values in order and to maintain one’s sense of humor by not taking oneself too seriously.

A reminder of Christmas playfulness. Photo taken at Shelburne Museum 2014.

In that spirit, I share with you what has become an annual tradition – the writing of a holiday poem gifted to me from the wonderful athletes I train at BCBS of Vermont. These folks are burdened with bucket-loads of work and stress yet diligently and with good humor take time several days per week to exercise during their lunch break. (Kudos to BCBS for providing this opportunity for them!) I love this poem because it is funny, irreverent and yet captures the energy and enthusiasm of each. These people “get it”. They “get” that cardiovascular fitness, muscular strength and just plain choosing to be active is what daily life should be. They, in turn, are reaping the personal benefits while their employer reaps the benefits of employee loyalty and performance.

Take a few minutes to sit back and enjoy this year’s offering. Picture a group of men and women dressed in athletic attire sweating it out in a dedicated studio space in which a collection of free weights, stability balls, jump ropes, medicine balls, ladders, foam rollers and the like reside. Periodically I schlep in my large bags of “toys” – Bosu trainers, wobble board, rocker board, dyna bands, dyna discs, cones, tubing, agility dots, slides, and a collection of balls. Woohoo! Sometimes we meet outdoors and sometimes we take to the halls for lunges, skips and jogs. But, throughout all there floats the sound of “c’mon, you can do it,” and “good job” as camaraderie is articulated. And of course there’s my “Are we having fun yet?!”

A Visit from Elf Freeman

Twas the week before Christmas and all through the gym Everyone was moaning and groaning, “Oh, let the fun begin”…

The mats and the weights were distributed with care; And we hoped that we weren’t in for a tortured affair.

The victims were scattered all over the room; Thoughts of caterpillars and side planks still loomed

While visions of lunges and wall sits danced in their heads, Taylor said loudly, “I’d rather be sleeping in my bed”

When inside the gym there arose such a clatter, We sprang from the mats to see what was the matter.

Away to the doorway we flew like a flash, Like when Linda gave orders to make a mad dash

The weight of the weights in our newly gripped hands, Gave a luster of sweat to the tightly stretched bands

When what to our wondering eyes should appear, Is a red haired lady with all of her gear

She’s a little slave driver so lively and quick, I knew in a moment I was going to be sick

More rapid than eagles the stretches she gave; And she whistled and shouted and called us by name

Julie and Renee and Janet and Will, Get on one leg and only stand still!

Susan and Holly and Lisa and Tom, Touch your left knee to your right palm!

Run then walk, now walk then run, She asked with a smile, “Are we having fun?”

To the top of the Bosu to the end of the hall, Now dash away, dash away, dash away all!

Stop and go the other way she proclaimed,We could all feel our quads going up in flames!

Back to the mats with post and with haste For some more exercise at a fast pace!

More pushups, more sit-ups and more rotation too, It was not time to bid Linda adieu!

Hoping and praying that the torture would soon end, Tom knew he couldn’t do one more bend!

One by one we glance at the clock, And each of us can only gawk!

For it is 1:30 and it’s not through; There was at least 10 more minutes and we all knew.

Our droll little bodies drawn up like a bow, And the flab of our chins were as white as the snow

The stump of our legs held our bodies beneath, And the steam it encircled our heads like a wreath

She was bubbly and happy a right jolly ole elf, And she laughed when she saw us in spite of herself!

But I heard her exclaim, ere she drove out of sight—

“What a great workout today, you’ll feel it tonight!!!!”

Seasons Greetings and Peace to All.

Bespoke (Custom) Cycles

Every rider deserves a bike that fits, a bike that is made for him or her, a custom cycle.

I hurried out the door of the Seven Cycles factory in Watertown, MA, intent on beating Friday afternoon rush hour traffic. With visions of bicycles dancing in my head, I heard a voice with jovial Irish accent calling out to me. (It was near Boston, after all.) “Getting ready for the Tour de France,” he shouted, then laughed hilariously. Really.

Putting aside the obvious, (I have neither youth nor gender to compete in the Tour), what did he mean? I’m not good enough for a custom bike? And THAT is the misconception.

Just what is a custom bike? When you couple the words bespoke (made to order) and bike you have a custom bike. A stock bike (think Specialized, Trek, Canondale, LLBean; that long row of bikes hanging in your local sporting goods store) comes with frame already sized and materials already chosen for you. Your options include shop modifications to what is available and a range of prices based on materials and components.

A bespoke bike is built from top to bottom for a specific rider. Measurements and angles fit the individual, materials are selected from steel to carbon-fiber composite frames, titanium and even bamboo. Components, or the miscellaneous parts of the bike that transform it from a diamond-shape to a bike on wheels with gears and brakes, are pieced together in a way that completes the puzzle of the unique. Then there’s appearance where one can go wild with individualization.

Before I launch into the virtues of a custom bike, note my disclaimer. I am relatively new to cycling (5 years is new in a sport that lasts a lifetime) but passionate. I love the training as well as the freedom, the cycling buddies I have acquired as well as concerns. I am neither an accomplished athlete nor a couch potato and my 20s and 30s are far behind me. I have had surgery that makes cycling a better choice than running. My strength is endurance not power, my time is restricted by work and I am anxious about dangers. Yet I have goals and dreams that I hope to achieve.

Because of my love for cycling, I sincerely believe that ANY bike that provides enjoyment, that puts you on the road or the trail, is a good bike. Though a case can be made for the similar costs of a custom built bike and a high end stock bike, if one’s budget (or values) simply forbid a custom, well, so be it. Just get out there on whatever you’ve got and be happy.

After riding two stock bikes that simply weren’t right for me, I took the next step, a bike built to meet my specific needs.

I ride a Seven. (Note, Seven is just one of many reputable, excellent makers of custom bikes. I can speak from personal experience and so use Seven as subject.) An impeccable bike fit by Ian Buchanan at FitWerx in Waitsfield along with his perfect guidance in selecting the right components, resulted in a bike that is unpretentious but, from the first pedal stroke, confirmed the wisdom that a bespoke bike is the way to go for some, for those of us who can define what we need in a bike, can assess what is wrong with the stock bike that we are riding, and how much we are willing to invest in time, effort and budget. Until you know what you are looking for and are willing to prioritize, you’re not ready.

Seat Post

If I had to summarize in one word what my new Seven has given me, it is confidence. This confidence is the result of an ongoing process, but the bike sure helps.

Seven Cycles is know for the select, high-end frames built in their small New England factory. Are these bikes built only for the competitive cyclist or the super rich? More and more the answer is a resounding “NO.”

“Custom is not about the pro,” Rob Vandermark said. Vandermark, founder and president of Seven Cycles, is also inextricably involved with product development, always searching for the next bike, the next use.

“A custom bike is much more than just fit,” Vandermark said. “It is a path to being a stronger climber, riding that first century or 3-day tour, avoiding injury. It is a path to making the best possible [cycling] experience.”

Custom drives performance, comfort and safety. Performance defines custom.

Anyone who spends hours in the saddle, who can’t wait to get outdoors to ride, whose passion fuels the necessary effort and whose idea of heaven is balanced on two wheels, deserves a custom bike, one that is built specifically for him or her.

Building a bike customized to an individual is a team effort. “Fit is a small slice,” Vandermark said, “10% of the value. For the majority, rarely is fit the primary driver. It’s more about use.” Also important to customers is paint and appearance that makes the bike unique.

While I understand what Vandermark is saying, and certainly he knows his customers, I find that here on Vermont roads and in our cycling community, fit is very important. Perhaps, however, we are saying the same thing.

Fit is more than measurements. Fit is a rider profile of body type, age, fitness, athleticism, flexibility, strength, goals, type of riding, where, how often and even attitude. (Is the rider competitive or recreational, audacious or timid, brazen or anxious?) Perhaps this is, after all, what Vandermark calls “use.”

A committed rider “deserves” a bike designed and built to address his needs, wants, apprehensions and strengths. Such a bike helps that rider to achieve success, maximize time and enjoyment, and ride in such a way that his body functions harmoniously throughout hundreds of thousands of repetitive pedal strokes.

To write in detail about building a bike, I would need to write a book. It’s been done. I recommend Robert Penn’s “It’s All About the Bike.” Penn writes in eloquent detail about the frame, the soul of the bike, as well as the components, materials and design of his dream bike. He dismisses bragging rights about weight, but speaks convincingly of the geometry of the frame that “sets the parameters…Get the geometry of the frame wrong and you could end up with a bike that is at best uncomfortable, and at worst, dangerous to ride. Get it right, and the bike will have the handling characteristics you desire.”

At Seven Cycles, for example, Five Elements of Customization are clearly spelled out. Fit, includes comfort and injury management; handling and performance means that the bike is tuned for the way you are going to ride; tubing and materials are tailored to meet the riders’ needs; there is an infinite array of features and options from which to choose; and finally, the future. How well have you planned for years down the road?

Where a bike is built from the beginning, there is no stock, no inventory. At Seven Cycles, employees (clearly cyclists; note the “commuter parking lot,” an eclectic collection of bikes parked in the backroom) work with one bike at a time from start to finish, conception to shipping room.

Because I was already in love with my bike, my visit to the Seven factory (tours are available to anyone who wants to schedule) was not needed to convince, but to inform and confirm. It did. There’s nothing slick about this place. Thankfully. It is a place in which men and women are artists and take seriously their role in making dreams possible. A bike begins with a box of unrecognizable things and a manila folder with specs and notes pertaining to that one and only bike-to-be. From step one the contents of the box/folder become an identity. The resulting frame is meticulously crafted, painstakingly checking alignment and welding perfection until, in the final analysis, the frame is inspected and tested by “The Enforcer.” If any part is found wanting, there is no patch. The build begins again.

Frame

Vandermark, engaging, enthusiastic and immediately comfortable, brings to Seven Cycles a mix of savvy yet ardent practices and technical skills. His own background as a sculptor and mountain bike racer drive the confluence of art and science in both his bike and business design.

It is foolish to think that a bespoke roadbike frame is the total story. In fact, Vandermark has cycled his way along routes from city traffic to the open roads, from deep woods and challenging trails to racing and casual sojourns. Based on personal experience, and always open to new horizons, Vandermark has designed bikes to accommodate a variety of purposes and riding styles. From road and mountain bikes, to cyclocross, gravel, and future travel bikes, Vandermark keeps his proverbial finger on the pulse of cycling trends. And each is built for the individual.

A candidate for a custom bike must be willing to make informed choices. A bespoke bike has a price tag. For some it might be equivalent of a monthly mortgage payment, or possibly even the cost of the entire house that one’s grandparent purchased way back when.

Extravagantly selected options could lead to an unaffordable purchase. On the other hand, the custom process allows a rider to weed out the extras that are inappropriate or irrelevant. For example, on my own bike I reduced the cost by eliminating a paint job, and choosing components that are sufficient to meet my needs and no more.

Furthermore, an avid cyclist often lusts for new and different bikes. Once one is built for him or her, there is no need to keep shopping. Perhaps, in the long run, a bespoke bike is the economical approach after all.

But, the bottom line is choice. If riding is what you choose to do and what inspires and gladdens your heart, giving yourself the best possible experience with a custom bike might just be the sugarplum that dances in your head during this and every cycling season to come.

Winter Hiking

Photo: Jeb Wallace Brodeur who knows plenty about winter hiking!

Temperatures are dropping, the white stuff is in the forecast and restlessness tugs against the temptation to grab a good book and settle in by the fire. With a few exceptions, most bikes, boats and summer gear are packed away for next year.

Then the email rolls into my inbox. “Hey, who wants to do some winter hiking?” What on earth does that mean?

It appears that there are two kinds of winter hiking. One involves multi-day excursions that are borderline tests of survival skills while the other is simply doing what you do in the summer but adapting to winter terrain and conditions. Let’s look at the latter.

To get outdoors to hike in the winter requires the same steps as doing so at any other time during the years, just more of them.

Establish a destination. Roaming randomly is not a good plan, especially when weather conditions are sometimes dangerously variable. Hike with others and be sure that friends or family members know that you are headed out, where and for how long.

Gear is important. Hiking poles are especially helpful in the winter. Layers of warm and warmer clothing, a shell that is wind and rain resistant, gloves, hat, good socks and footwear, and later a buff and maybe some handwarmers.

You will want to regulate your body temperature by shedding or adding layers as you go. While you’re at it, stuff a few dry items into your pack such as extra socks and gloves.

Also in that pack be sure to have a healthy supply of fuel. The usual fluids and snacks are good, but extras as well as a thermos or two of something hot are even better. Don’t forget that water in the hose of a hydration pack can freeze; so can solid foods. Because you will be gradually extending your winter hiking expeditions, you will learn what works and what doesn’t as you lengthen distance and increase hours on the trail.

HIKING FITNESS

Perhaps the best plan is to consider winter hiking as a continuum. Just as one season segues into another gradually (usually), adapting to the challenges of the outdoors should happen over time. Shocking the system with too much, too soon is endangering to health and safety as well as a sure-fire way to blight budding enthusiasm.

Hiking is an excellent way to increase and/or maintain fitness. Repetitive walking and climbing movements build muscular strength, while practice on diverse surfaces improves balance and coordination. The heart, lungs and skin adapt to the cold as a sense of well-being gains traction.

When you’re not on the road or the trail, spend some time training core strength and stability to help you deal with the additional weight of a pack as well as unexpected missteps and off-balance maneuvers along the way.

Flexibility exercises help to maintain joint integrity while preventing inappropriate muscle tightness that could lead to injury. Lower body strength needs are obvious, but it’s not all about the quadriceps. Be sure to balance all muscle groups by addressing the lower leg as well as the upper, back and front, inside and outside. And, of course, upper body strength is important for pushing and pulling, reaching, clasping and utilizing poles effectively.

Search engine results for “hiking fitness” are plentiful. A better approach might be to visit a fitness professional to design a program appropriate to you and your individual needs and goals. Beware of any training plan that is promoted as one-size-fits-all.

Remember, a hike is not a one-time deal. Begin with shorter, easier routes and gradually intensify the effort by finding longer and more difficult trails.

A hike is a hike. A simple winter’s walk on a class 4 road could well be the hike for you. More likely, however, trails will beckon and you will be drawn to greater adventures. As you build endurance and capability, and as hiking regularly becomes habitual for you and your companions, you will want to enlarge the boundaries of your initial outings.

WINTER WHITE

Snow is beautiful. It is also wet, cold, slippery and often unexpected. It can hide pitfalls or make them more navigable. Snow can cause or cushion falls, make you work harder going up or easier sliding down. It can blanket you in insulation or chill you to the bone. It can surprise you with dehydration and fiercely bounce the sun’s rays back to your eyes and skin. Bottom line – prepare and prevent snow hazards.

Watch the weather forecast. Wear appropriate boots, gaiters, and waterproof outerwear. Carry snowshoes for deeper amounts or shoe grips such as stabilicers or yaktrax for slick. Hydrate purposefully and apply sunscreen liberally.

Maneuvering through snow demands additional energy and effort. Beware to assess your ability realistically and heed signs of onset of fatigue. It is always better to turn around early than to get stuck far from your base, miserable and potentially at risk.

Even on shorter hikes of only a few hours, it is wise to be prepared packing with you a flashlight, first aid kit, waterproof matches and an emergency blanket. If your cell phone works, great. Don’t rely on it.

Fortunately there are ample resources for hiking in Vermont. For example, go to http://www.greenmountainclub.org/ to find hiking advice and destinations. Note that on the Long Trail, trail blazes are white and might be hidden beneath deep snow or difficult to see.

Winter is not a good time to get lost. Heed advice to carry a map (many are available at GMC) and a compass, and be sure you know how to read them.

By the way, when you visit the Green Mountain Club online, by phone or in person, be sure to learn more about what they do and what they offer that might appeal to you. There are group hikes appropriate for all levels, workshops, lectures and events. Granted, much of what you may learn is common sense, but even the brightest among us needs to have rational information organized and presented as functional and accessible.

MENTAL AND EMOTIONAL FITNESS

Vermont offers unlimited opportunities to explore the outdoors all year. Because of changing seasons, there’s always something new to see, even along the same path. Summer’s lush, green foliage gives way to an often drab stick season. While it is prudent to stay off trails during mud seasons, and be careful in the woods during hunting seasons, dirt roads and recreational paths offer unrestricted venues to keep the legs moving.

A hiker is often surprised to find distant views through bare branches. A narrow trail opens to expansive vistas that carry thoughts along with it. Changing light and shadows, snow cover, frozen brooks, sunrise, dusk, all take on new meaning.

Research proves that physical activity is a healthy antidote and potential cure for sadness, discouragement and even clinical depression. To work it’s magic, exercise must be performed regularly. Add to regular practice stellar scenery and good friends and you have a solid reason to get out and hike. Even in the winter. Especially in the winter.