Specificity of Training for Hikers

To be the best hiker you can be demands that the majority of your "training" involves hiking. This is known as the Specificity Principle. The Specificity Principle, a universal training law, states that the body adapts to EXACTLY how you train it, all the way down to a cellular level.

Similar is not the same. A treadmill or stair climber might appear to mimic hiking movements, but they just aren't the same. And your body knows it, too!

Spend most of your time training on a trail. Even better, spend time training on trails you plan on hiking. It doesn't get any more specific than that! The rest of your available training time should be spent training at home, at a park, or in a fitness center, specifically targeting the muscles and joints important to a hiker through a properly design cardiorespiratory, resistance, and flexibility program.

Let me give you an example from my own training. Climbing all 58 of Colorado's mountains over 14,000 feet has been my goal for seven years now. I have five mountains to go. Five extremely challenging, potentially dangerous peaks. Any knowledgeable hiker will tell you that the descent is the most dangerous part of a hike. To prepare for the rigors of descending steep trails, I specifically find steep, challenging sections of trail (or off trail) to prepare me physically and mentally for descending other trails and mountains. Check out my "Specificity of Training" video below. It's worth it just to see what happened to my Nalgene bottle : )



To learn more about the Garden of the Gods, click HERE.

Happy Hiking!

Heath

On the Blood Trail (2-12-2010)

The Seven Bridges Trail is one of my favorite hiking destinations. In the winter, ice is common on the trail. On this particular day (1-2-2010), the trail was snow packed with patches of ice. Here is an example of the terrain near the start of the trail:

(Click on any picture for a larger, clearer view)
























A few pictures of the bridges:







































After bridge #5, my hiking partner and I ran into a group of hikers. A lady was holding her nose. She advised us that the trail ahead was very icy and treacherous. PERFECT!

The Notorious ICY SPOT...















































This was the aftermath of the woman's fall on the above icy section...






















The moral of the story? Be careful when you hike on icy trails.

The Hiking Nerd

What's in YOUR Bathroom? (1-27-2010)

"They" say you can learn a lot about a person by what books are in their bathroom. So...what do you read when you're taking care of business?

If you were to infiltrate my downstairs bathroom, here is what you would find:



The Hiking Nerd

Cheyenne Canyon Hike - Ranger's Route (1-19-2010)

The plan was to hike the Seven Bridges Trail in Cheyenne Canyon. Once I reached the turn-off for my intended route, I noticed a packed down trail leading to a different destination.

(Click on any picture for a crystal clear view)

In the spirit of adventure (and a desire for a steep climb), I turned left instead of continuing on toward the Seven Bridges Trail. Here is a bird's-eye view of the area I hiked:

The route is known to locals as "Ranger's Route". It is often skied in the winter. On this day, the route was a mix of rock, snow, and ice.

The hard packed snow, coupled with the steepness of the slope, led to me turning back before reaching the top. Safety first. Summit second.

This hike took about 75-minutes (Parking lot-to-Parking Lot). I look forward to tackling this route when I have the right gear!

The Hiking Nerd

Forgot Your Sunblock? Save Your Skin With This Tip... (1-2-2010)

We all know excessive sun exposure is the primary cause of skin cancer. Therefore, it is absolutely critical to protect your skin from the sun while hiking.

But what if you forget your sunblock...like I did on my summit attempt of Uncompahgre Peak (OUCH!):





















Don't despair! The secret tip that will save your skin is...ChapStick.

As with sunscreen, you should always be carrying some type of lip protector. The key is to buy one with an SPF of at least 15. Then, when you forget your sunscreen, you can rub the lip balm all over your exposed areas and be totally protected!

I've implemented this strategy on several hiking occasions. And it worked every time. The two products that I've personally used are:

1. ChapStick Lip Moisturizer SPF 15
2. Blistex Ultra Protection SPF 30

Now, if you forget sunscreen AND lip protection with SPF, you're hosed.

Just kidding! Try to cover all exposed areas with clothes or anything else you have on hand.

The Hiking Nerd

Sage Wisdom From the Hiking Nerd - 2010 Style (12-31-2009)

2010 is another opportunity to achieve greatness (whatever greatness means for you and your situation). Will this be the year your career or business takes off? Will you hike the Appalachian Trail or embark on a new adventure? Will you spend more time with the kids or spouse?

What is it that you want to accomplish in 2010? What has been holding you back?

I don't know what you want to achieve in 2010, but I do know what holds people back from gettin er' done. YOU hold YOU back. We are ultimately responsible for our lives and what we accomplish. If you aren't the person you want to be, do something about it. No one else can do it.

Michael Jackson had it right in the song "Man in the Mirror" when he sang:

"I'm starting with the man in the mirror
I'm asking him to change his ways
And no message could have been any clearer
If you wanna make the world a better place
Take a look at yourself and then make a change"

This is where I'm supposed to give you powerful motivation tips or quotes like:

-The only way of finding the limits of the possible is by going beyond them into the impossible.

Arthur C. Clarke

-Knowing is not enough; we must apply.Willing is not enough; we must do.

Johann Wolfgang von Goethe

-In absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia.

Author Unknown

-By associating with wise people you will become wise yourself.

Menander

Look, I'm not Tony Robbins.... I'm The Hiking Nerd. And after years learning about motivation, along with practical experience helping people reach their hiking, fitness, and nutrition dreams, I have boiled success in life down to one wise statement.

Before I give you the life changing statement I just mentioned, you need to know its origin. I didn't make it up myself. It comes from the movie Saw. Yes, the secret to success in life comes from a horror movie. Ready? It goes like this:

"Live or die, make your choice."



A bit dramatic for a life quote? Maybe. But it makes a brilliant point. We either move forward (choose to live) or backward (choose to die). Do something DAILY to move yourself closer to your dreams and watch 2010 be your best year ever.

Ultimately, success in life is YOUR choice. Make the right choice. Choose to live!

Wishing you the best in 2010,

The Hiking Nerd

So What if I Have a Small Head?

Off and on through my adult life, people have told me that I have a small head. True, my head may be smaller than some adults, but I certainly do not suffer from microcephaly.

I used to care that some people thought my head was small. I took it personally. As if something must be wrong with me because my head didn't meet a certain criteria. For the record, There is no head circumference criteria for adults. We all vary in our body make-up. Head circumference is an important health indicator when a baby is born and through the first couple years of life.

Over time, I realized a small head isn't a big deal. I have accepted the fact that I have a littler mellon than some. For all the small headed adults out there, I present to you, the Top 3 Reasons a Small Head Isn't the Worst Thing in the World (in no particular order):

1. There is absolutely no proven correlation between head size and intelligence.
We see people with big heads and small heads alike acting stupid.

2. We lose less body heat if we go outside without a hat (versus people with a big head) when it is cold. This reduction in body heat loss could mean the difference between life and death
while climbing K2 or Mt. Everest.

3. You can wear kid sized hats. Not only does this save money, There are much cooler options for head wear. Take for example, my 3-year old son's balaclava. Because of my small head, I get to hike, snowshoe, and mountain climb wearing this stylish Elmo head cover:


Hike on people with small heads!

Don't Die in an Avalanche! PLUS - Frightening Avalanche Videos

If you're like me, winter doesn't stop you from heading out into the back-country. And it shouldn't. The scenery, serenity, and solitude that comes from hiking and snowshoeing in the mountains this time of year can't be beat. I absolutely love it.

But with the fun, comes a danger we don't have to deal with in the summer and fall...Avalanches!

Are YOU prepared to deal with an avalanche?

Here are a few avalanche stats for you:

1. Most victims trigger their own avalanche.

2. Wind is the most common cause of avalanches.

3. Avalanche victims are almost exclusively back-country recreationists: snowmobilers, climbers,snowboarders, snowshoers, skiers and hikers.

4. From 1950-2007, there have been approximately 824 avalanche fatalities in the
United States. Colorado Avalanche Information Center)

5. Colorado led all other states with 221 avalanche fatalities from 1950-2007.
Alaska came in second with122 deaths.

6. Dry slab avalanches account for almost all avalanche fatalities.

7. Dry slab avalanches typically travel 60-80 miles per hour. They reach these speeds within about 5 seconds after they fracture. Wet avalanches usually travel much slower, around 20 miles per hour.

Don't get caught in an avalanche. Read the Colorado Mountain Club's article "8 Steps to Reducing Your Avalanche Risk". It is one of the best (and shortest) articles I've seen that summarizes the process for reducing a person's chance of getting in an avalanche situation.

Don't "wing-it". Know what you're doing in the back-country. Take an avalanche safety course. It may save your life or your friends' lives. Click HERE to view a list of avalanche course providers near you.

Are you curious as to what it would be like to actually be caught in an avalanche? You're' sick, man!

WARNING: Not for the faint-of-heart...Seriously.

Want another avalanche video? Here you go...

The Avalanche From Hell

Be safe out there!!!

Risking it ALL for the "Perfect" Hiking Photo

As I fell backwards off the picnic table, I wondered how far others have gone to get a hiking or outdoor photograph.

Here's what happened to me today:

I was enjoying a rare day of snowshoeing in Cheyenne Canyon. Along the trail, I spotted a picnic table with several inches of pure, white snow. I decided to write H.U. (for Hiking University) on the top of the table. The goal was a cool looking, self-serving photo to promote Hiking University - using snow as the medium. Well, I got the shot:

As I went to step backwards (in snowshoes) off the table, I misjudged how high the seat really was from the ground. The result was me falling flat on my back. However, I stayed calm throughout the event and managed to not drop the camera or get it wet!

Here is the aftermath of the fall. Notice how close my head came to the tree stump.



The question is, was it worth it? Was falling helplessly backwards, risking a head, bone or joint injury worth the risk? You Bet! But only because I came away unharmed : )

Do you have a good story about something that happened to you while taking a hiking or outdoor picture? Did you risk it ALL? If so, please post a comment. I'd love to hear your story!

*For all of today's photos and 900 more hiking photos from other trips, check out the Hiking University Flickr Group or my personal Hiking Photo Page.*

What to Wear Hiking in Snow

What stops many people from hiking when it's cold or snowing? The right gear.

Hiking can be enjoyed year round if you wear the right clothing - regardless of the weather conditions. The key is layering. Your upper and lower body should be clothed using the following layering system:

Layer 1: A base layer that is breathable and wicks sweat away (Polypropylene/VaporWick).

Layer 2: An insulation layer that keeps you warm (Wool / Fleece). NO COTTON!

Layer 3: A protective layer that keeps out the elements (Waterproof / Windproof)

Your head should be topped off with a warm winter hat. Goggles are a must in sunny, snowy, and/or windy conditions. Fog resistant goggles are your best bet. Consider a face mask if the temperature dips below 32-degrees.

As for the feet, choose an insulated boot that can handle -10 degrees or less. Wear socks designed for cold conditions, and sport a pair of gaiters if the snow is more than a few inches high.

Hands should be placed in insulted, waterproof gloves or mittens. Hike On!

The Hiking Nerd

The TRUTH About Heat Loss Through Your Head

It was about 10-degrees this morning when I dropped my daughter off at school. As I sat in the car, I noticed something about the other kids making their way to class. Hardly any of them were wearing a hat!

As a kid, my mom told me I had to wear a hat when it's cold because most of my body heat would escape from my head. My mom was WRONG. We only lose about 10% of our body heat through our head.

The reality is, body heat loss is dependent on the surface area exposed to the cold. So, unless you have a head the size of an exercise ball, you are not losing most of your body heat through the top of your cranium.

Now, let me be clear. You should wear a hat when it is cold. Preserve all of the body heat you can...and protect your sensitive ears from the possibility of damage from the cold.

One last thing, hair doesn't matter. You can have a full head of thick hair and it won't prevent heat loss. Hair is not dense enough to prevent heat loss. You need to wear a HAT.

Kill or Be Killed: Be Prepared to Defend Yourself on theTrail

Ok, the title was a bit dramatic. But let's face it, even on the trail, crime can happen. The question is, what are YOU going to do if someone attacks you while out on a peaceful hike? Will you be prepared to do what it takes to come out alive?

This woman quite possibly saved her own life by fighting back. You should fight back too if assaulted while hiking and you truly feel your life is threatened. But how?

Here are some practical tips to keep you alive if the unthinkable happens while you're out hiking:

1. ALWAYS be aware of your surroundings. Don't look like a victim. And, If you see someone acting fishy on or near the trail, get ready to defend yourself.

2. Always carry a weapon. Sure, a gun would be nice, but it's not necessary. You better have a knife, though. Here's the one I carry (although I plan on upgrading to the "Rambo" knife). Have your knife in an easily accessible place. I keep my knife either in my pocket or attached right to my backpack's sternum strap - for all to see.

3. Be creative. Trekking poles can inflict serious damage and can help keep distance between you and the attacker(s). Pick up sticks or rocks and hurl them at the person. Consider waiting for the right moment, and hit the person with your pack. Basically, don't give up! Anything can be turned into a weapon if you think about it.

4. Learn some type of self-defense system that you believe in. I have a background in Tae Kwon Do, Kenpo Karate, and various other "specialties". Hands down, the best self-defense system in the world - SCARS. See a sample of SCARS in action below.

5. Rehearse what you will do if attacked while hiking BEFORE heading out. Practice different scenarios. Know exactly what YOU will do if confronted by a criminal on the trail. Repetition will lead to your actions becoming automatic.

6. Get your mind in the right place. It isn't easy hurting another person. Even if they are trying to hurt you. The reality is, it's you...or them. They started it, you're going to finish it.

I love hiking, but I'm not willing to lay down and die in the woods at the hands of a criminal. In my mind, I'm at peace doing whatever is necessary to make sure I get back to my family. WHATEVER it takes.

Listen, if someone is attacking you in the woods, they mean business. The assailant knew the place would be secluded and you would be far from help. Stop at nothing to defend yourself.

Are YOU Really a Hiker?

As I prepared to leave my house for a visit to the local zoo, I asked myself a question: Does this trip count as hike? 

That got me thinking. What are the criteria one must meet to call themselves a hiker?  Surely, there must be some standards that must be met in order to be labeled a hiker.

After extensive research, I found my answer. A hiker is a foot traveler; someone who goes on an extended walk for pleasure.

Whether you brave a high altitude mountain trail or hit the concrete jungle in town, if you're on foot and enjoying it...YOU are a hiker!

I had a great time hiking at the zoo with my family. You can check out the photos HERE.

Below, you will find an extra special video : )