HEALTH | fITNESS

ski school
by AdriAnA ErmTEr

fees are common for these types of groomed conditions. Check with local visitor centres for trail maps and information.

THE MOsT sCENiC TRAiLs FROM wEsT TO EAsT

KOOTENAY ROCKIES, B.C. NATURAL BRIDGE TRAILS AT NIPIKA MOUNTAIN RESORT Just outside of Kootenay national Park are 50 kilometres of snow-sprinkled and well-groomed runs. beginner and intermediate trails can be found between the lodge and Cross river, while trails across the natural bridge are rated intermediate to expert. Guided tours are available. En route, youll see waterfalls and, if lucky, a white-tailed deer, elk and/or lynx indigenous to the area. Afterward, indulge in a soak in the steamy radium Hot Springs pool. www.nipika.com CANMORE, ALTA. CANMORE NORDIC CENTRE PROVINCIAL PARK developed for the 1988 Winter Olympic Games in Calgary, this locale boasts more than 65 kilometres of groomed trails for all levels of cross-country skiers. Consult the centres well-versed staff or its maps and daily snow conditions to select the trail best suited for you. regardless of which route you pick, the backdrop is stunning: Albertas clear blue skies, the rocky mountains and forests of spruce, pine and fir trees. www.canmorenordiccentre.ca QUEBEC CITY, QUE. THE PLAINS OF ABRAHAM www.theplainsofabraham.ca Set smack-dab in the middle of Quebec City and with a spectacular up-close-and-personal view of the St. Lawrence river, the Plains of Abraham have 12.6 kilometres of groomed trails for the beginner and intermediate cross-country skier, and four ski skating trails for those who are so inclined. A waxing room and two heated rest stops are located onsite, lessons and equipment rental, and complimentary Trail Guides are available at the discovery Pavilion. www.theplainsofabraham.ca ANCHOR POINT, N.L. DEEP COVE SKI CLUB yes, the ski club has 10 kilometres of multilevel trails. The trails are groomed and even wind throughout a pretty wooded landscape. but did you know that 1.5 kilometres of the course is lit up at night? its true. At dusk, the lights are switched on and stay lit until 9:30 p.m., turning deep Cove into a sparkling winter wonderland. www.deepcoveskiclub.com

Cross-country skiing is not only one of the best cardiovascular winter activities, its the ultimate family and group adventure

Cross-country skiing checklist for every trail

Tune in to the local weather forecast. Checking the snow conditions and air temperature helps you ensure that you wear the right attire and apply the right ski wax for the right conditions. Most ski clubs have outside thermometers to help in selecting ski wax. There is nothing as frustrating as when your skis are sticking to the snow or you are backsliding when your wax wont grip on uphill climbs, says Hagman. Toss a container of ski wax into your pack for touch-ups. Determine your trail. Once out on the course, check the trail maps and signs so you can pick the length of course youd like to ski and the degree of difficulty you are comfortable with. Bring a water bottle. Slip a water bottle into your pack, as you will work up a thirst on the trail. Energy bars. They are a great snack and energy boost. Sunglasses and sunscreen. It may be wintertime, but sunglasses or protective ski goggles with UVA/UVB screeners will guard your eyes from UV rays, as well as from the glare of the suns light reflecting off the snow. Dont forget to apply a minimum of an SPF 30 to your face you can burn even when its cold outside. Cellphone and a referees whistle. If youre skiing in a more remote area, let someone know of your plans, including your cellphone number, ski route and the anticipated start and finish time of your ski. A loud whistle is great backup should you not have cellular reception.

Cross-country skiing usually puts you in an almost-meditative state.

You have the breathing aspect, the beauty of the nature and you need to stay focused to keep things going. And afterward, well, you get to eat whatever you want! says Justin Wadsworth, head coach for Canadas national cross-country ski team, based in Canmore, Alta. Plus, you dont need to be an athlete to execute the sport, experience the physical benefits and have a lot of fun. Our son started when he was one and a half years old, says Wadsworth. And I know people in their 70s who are still going hard.

PHOTOGRAPHY: FAMILY SKIING BY DENNIS WELSH/GETTY IMAGES

The physical benefits of cross-country skiing

Its the best sport you can do from a physical aspect, claims Wadsworth, adding that athletes on the Canadian cross-country ski team can often burn up to 4,000 calories per day with their rigorous training schedule (which translate

to around 800 to 1,000 calories per hour for said athletes). For the rest of us, burning 475 to 700 calories per hour is the norm. With the ski season beginning as early as November and ending as late as April, cross-country skiing is an activity that can be enjoyed for the bulk of the year recreationally and as a healthy workout option. Your legs, arms and abdominal area are the muscles most used during skiing, making the sport one of winters best cardiovascular activities, regardless of whether you are a beginner or a seasoned skier. Because both the upper- and lower-body muscle groups are engaged 100 percent of the time, the whole body is working every muscle, so your heart is getting blood to those muscles, says Wadsworth. Add a couple of small hills into your ski and youll experience an extra boost of enjoyment.

Ski smart
Have fun while reducing your chance of getting injured with these tips:

Dress code. Skiing will get you sweating in no time, says Dick Hagman, president of the Blind River Cross Country Ski Club in Blind River, Ont. Wear breathable underclothing that can wick away sweat so you dont overheat while out on the trail and then get cold when you stop for a break. And dont forget to layer up. The most common mistake new skiers make is to overdress, says Hagman, which can impede your energy and your progress. Wear layers of outer clothing instead (preferably, synthetic types such as nylon and Dacron) so that you can peel them off as you warm up. Prep work. Before you head out, take a brisk walk for at least 20 minutes. Incorporate poles to become accustomed to the swinging movement of your arms and to limber up your arm muscles. Stretch out. Stretching prior to skiing helps limber your muscles up and reduces the incidence of pulled muscles and tendons. Aim to spend 10 to 15 minutes swinging your arms from side to side and sliding your feet back and forth on the floor. Target level. Select a course targeted to your skiing abilities. Cross-country ski areas and clubs typically maintain groomed trails suitable for all skill levels. Like downhill skiing, cross-country ski trails are often given a colour-coded rating to indicate difficulty (green: easy; blue: intermediate; and black: difficult). Pace maker. Start out slow and pace yourself, otherwise you risk pulling muscles, or worse. Once you have limbered up and have a steady breathing routine, you can find your groove and enjoy the fresh air and natural surroundings, says Hagman. Many trails are dotted with day lodges or warming huts, providing skiers with a place to rest, warm up and have a snack. Some trail systems are even lit for night skiing user

Preparing for long routes as a family

Most ski clubs offer organized outings that families and larger groups of all ages can participate in. Some even incorporate a social aspect, such as a potluck lunch or games. If youre planning your own event, according to Hagman, a 10- to 20-kilometre course is a manageable course length for experienced adult skiers in good shape to achieve on a one-day outing. An average skier in reasonable shape should be able to handle five to eight kilometres. Children typically start out on shorter loops, such as a one-kilometre trail, until their bodies and muscle groups become more accustomed to the sport. Most importantly, have a good time. Take in the surroundings and look for animal tracks in the snow, says Hagman. Youd be surprised how busy the forest can be.

Get Outside!
An easy-to-pack sunscreen
Clinique SPF 45 TargeTed ProTeCTion STiCk, $21 (iTem # 26291)

Must-have items for an outdoor skiing adventure

A Canadian essential the toque

Toques, from lefT: $9.99 (ITem #35551), reTreaT; $19.99 (ITem #35558), Nevada; $9.99 (ITem # 35545), reTreaT.

Keep the kids cozy with a brightly coloured polar fleece

Left, $59.99 (Item #39351), and rIght, $49.99 (Item #67093), both aLpInetek.

Grab your gloves baby, its cold outside!

gloves, from left: $14.99 (Item #35376); $14.99 (Item #35373); $24.99 (Item #35399), All Hot PAws

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winter 2010

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