Today on The First 40 Miles, The Top 5 Tips that will help you make it through the tough uphill climbs. On the SUMMIT Gear Review, we’ll show you a vast improvement to the humble hiking stick. For the Backpack Hack of the Week, noodles noodle everywhere. And we’ll wrap up the show with a little trail wisdom from Mr. Emerson.
Show Notes: Episode 028
Opening
Girls Camp prep
Survival Skills the youth leaders will be teaching:
* Know when to use these knots: Square Knot, 2 Half hitches, Bowline
* 2 methods of purifying water
* How to signal for help (and contact local authorities)
* How to identify and prevent camp pollution at water sources
* 3 types of emergency shelters
* Sever Weather: Lightning, tornado, avalanche, flood
* Bedroll or emergency ground bed made of natural materials
What will the real survival skills at Girls Camp be? Surviving with under 4 hours of sleep a night…
Top 5 Tips for Backpacking Uphill
Keep your pace, but shorten your stride
* Don’t be tempted to stop on the uphill
* Keep steady pace
* REMEMBER: Stopped is zero miles per hour.
Exertion breath
* Breathing is an important part of pain management—or uphill management.
* A forceful breath out
Try the Rest step
* Stand up completely with the leg that you stepped forward with, and let your knee lock briefly
* That gives your quadriceps and glutes a chance to rest on each step
* Even that split second rest, really helps as you climb the trail
Try Trekking Poles
* Heather recently tried trekking poles
* Study on trekking poles: Muscular and metabolic costs of uphill backpacking: are hiking poles beneficial?
* The study says “By redistributing some of the backpack effort, pole use alleviated some stress from the lower extremities and allowed a partial reversal of typical load-bearing strategies.”
* http://www.ncbi.nlm.nih.gov/pubmed/11128857
M&Ms= Mantra & Music
* Mantras: Man versus mountain, one step at a time, I am strong, Whatever doesn’t kill you…
* Music: High energy, since your steps will be shorter, you can keep tempo with a faster song
SUMMIT Gear Review™: LEKI Micro Vario Carbon Trekking Poles
Structure
* Carbon Shaft
* Foam Grips which are edgeless, and comfortable, so no matter how many miles you go, they’ll feel great
* Wrist strap (security strap) made of wicking material and dries quickly
* Baskets on bottom are standard trekking baskets (you can remove them and the poles can compress down even more compact.
* Purpose of baskets (snowshoe concept)
Utility
* Super compact, so you won’t be poking people if you put them away in your pack
* The push-button release mechanism that slides part of the pole into itself, and the rest pulls apart and folds
* Very easy to adjust, using their “Speed Lock”. Flip latch out, adjust to desired length, and flip latch back. Holds securely
Mass
* Sold as a pair
* 14.6 oz for the pair
* 110-130cm
* (Micro Vario Carbo Lady goes down to 105 cm)
* Fold down to just 15.5″
Maintenance
* Wipe clean before collapsing so grit doesn’t get inside
Investment
* $200
Trial
* Trekking poles made me think more strategically
* Felt like jet packs on the trail
* Incredibly invaluable on uphill
* Not as noticeable on downhill
* Put my weight on wrist straps (aka security straps)
* Gave me crazy amounts of speed
* Any time you are doing a significant amount of elevation gain,