Issue #20 - Ottawa Outdoors Magazine

IN THIS ISSUE >> Complete Events Calendar!

FREE SUMMER/FALL 2008

YOUR GUIDE TO THE LOCAL OUTDOOR ADVENTURE SCENE

Make a splash this summer!

Ottawa Boot Camps

Bike tour the Eastern Townships VISIT 140km WINE ROUTE COVERING 16 VINEYARDS

choose from these local fitness drill sergeants

Your outdoor life in Gatineau Park be environmentally aware

Cycle picturesque Picton and camp at Sandbanks

Camping with a baby here's how to do it right

WIN sailing

lessons for two this summer!

DETAILS INSIDE

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>> FEATURES 5 7 8 9 20 36 32 39 40 47 49 53 56 59 60

Which kayak is the one for you?

Parallel kayak launching from shore Fitness boot camps kick butt Festival Round-up

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Sailing: If I had a boat: a publisher's story

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6 outdoor adventures to try this summer we know you'll love

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Paddle the Ottawa Valley

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How to bring your baby camping

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Wheeling through wine country in Picton Surfing Ottawa Beer 101 The treasure of Manitou Mountain

>> DEPARTMENTS 4 28 38 44 44 62

Cycling for charity Lost in the Gatineaus (A true story) Four ways to chill out bike challenges Thinking of not wearing your helmet?

Think again. A father's story.

Paddle your own adventure Enjoy Gatineau park and respect its environment

How compounding mistakes left us alone and cold throughout the night

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PUBLISHER’S LETTER COOL GEAR / HOT CLOTHING OTTAWA VALLEY ADVENTURE DIRECTORY EVENT CALENDAR & CLUB LISTINGS GREEN PAGE LISTINGS THE BACK PAGES

Quebec maps out wine routes for cyclists

To WIN, Do THIS

How to get kids into whitewater kayaking Kids and mountain biking Shoot better vacation photos

All you have to do to earn the chance to win is to send us an e-mail to SendMeSailing@ OttawaOutdoors.ca. We will draw the winner’s name from the list of entries we get.

GOOD LUCK!

WIN sailing

Take whitewater kayaking lessons

lessons for two this summer!

OTTAWA SAILING SCHOOL

Rockin' out in Stony Swamp

Lost in the Gatineaus cover Photo by ©iStockphoto.com/barsik

>> COLUMNS

Paddling in-city on the Rideau

Trail running 101

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Now you can get each issue direct to your inbox!

It’s FREE too! And there’s loads of info, videos and more about the local outdoor adventure scene, all delivered in this extremely cool animated version.

Just go to www.OttawaOutdoors.ca to sign-up at the top right of the homepage and we'll send you an extremely cool digital version of the print issue.

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PUBLISHER AND EDITOR-IN-CHIEF DAVE BROWN EDITORS ROGER BIRD MANAGING EDITOR ALLEN MACARTNEY STAFF WRITERS SHEILA ASCROFT, JOANNE STEVENTON CONTRIBUTING WRITERS Sheila Ascroft, Gary & Joanie McGuffin, Tony Gariano, Gord Keen, Jennifer Gratto, Dave Brown, Karen D. Crowdis, Joanne Steventon, Allen Macartney, Dominque Laroque, Alex Millen, Bill White, Tim Yearington, Eric Martinat, Glenn Wallace CONTRIBUTING PHOTOGRAPHERS Sheila Ascroft, Gary & Joanie McGuffin, Jock Bradley, Gord Keen, National Capital Commission, Ryan Brown, Jenny Brown, Rapid Media, Madawaska Kanu Centre, Karen D. Crowdis, Allen Macartney, Glenn Wallace ADVERTISING INQUIRIES

Dave Brown, Publisher/Editor-in-Chief Ottawa Outdoors Magazine is an independent publication published seasonally every four months and distributed FREE at sports stores all over the region, as well as at 100 other locations. It is a subsidiary of Canadian Adventure Media Partners (CAMP INC.), which also publishes Calgary Outdoors and Kickabout Ottawa, a local soccer magazine.

E-mail: Advertising@OttawaOutdoors.ca Website: www.OttawaOutdoors.ca Tel: 613-860-8687 / 888-228-2918 Fax: 613-860-8687 CONTRIBUTIONS Ottawa Outdoors Magazine welcomes story and photo contributions. All photos should ideally be shot with colour slides or high resolution digital camera, but otherwise scanned at 300dpi resolution and burned onto a CD-ROM or e-mailed. No unsolicited contributions will be returned unless accompanied by a self-addressed stamped envelope. Publisher assumes no responsibility for return of unsolicited manuscripts, photographs or artwork. Publisher may publish any and all communications with Ottawa Outdoors magazine, and may edit for clarity and style. Indexed in the Canadian Periodical Index ISSN No. 1204-69556. © Copyright 2008. All rights reserved. Reproduction of any materials published in Ottawa Outdoors Magazine is expressly forbidden without consent of the publisher unless otherwise agreed between partners. Printed in Canada.

PUBLISHER’S LETTER Welcome to the summer/fall issue of Ottawa Outdoors magazine.

It's not only jam-packed with a whopping 64 pages of articles (our largest issue in seven years), but it's also one of our more diverse issues with our wide range of articles. As always, we try to bring you, the reader, a plethora of topics you'll find interesting. Normally this includes destination articles pointing you to new paddle or bike DAVE BROWN routes to explore. As well though, we like to educate you through Publisher, Editor-in-chief our gear-related or how-to type articles. One article we definitely don't want you to miss is our Lost in the Gatineaus feature about a guy and two girl friends who got lost around Luskville and had to rough it out through the night. It's a pretty dramatic piece

by Tony Gariano, who went through it all and lived to write about it. It's also a heads-up article so we don't find ourselves in the same situation.

We're also excited to bring you key paddle and boating articles. You can read about the various kayaks out there and decide which one is the best for you and yours. You can study up on the various surfing styles and locations around Ottawa if you've got a hankering to get wet.

Or, if you want the luxury of a boat, read about my sailing experience or sign-up for whitewater kayaking or rafting excursions.

Next, we have great cycling destination features taking you through Picton, Ontario and Sutton, Quebec's Brome-Missisquoi where you can enjoy the wineries as part of your biking adventure. Sheila Ascroft provides some basic tips when out on your bike, and Gord Keen's heartfelt description of how his son's bike helmet saved his life will surely affect you.

And the list goes on. The rest of the terrific articles cover a wide range of topics including: camping with your baby; trail running 101, beer 101 (yup, you read that correctly) and finally some top photography tips from Allen Macartney, so you can capture all your adventures like a professional.

This issue is so big that by the time you're done reading it, maybe the snow will begin to fall. I'm not sayin', I'm just sayin'. «OO

ENVIRONMENTAL PARTNERSHIPS Ottawa Outdoors Magazine aligns with local and international environmental groups. Recently Ottawa Outdoors Magazine joined and supports the following groups. We encourage you to do the same.

Leave No Trace Canada is a national non-profit organization dedicated to promoting and inspiring responsible outdoor recreation through education, research and partnerships. Leave No Trace builds awareness, appreciation and respect for our wilderness areas. www.leavenotrace.ca

Friends of the O-Train is a group of volunteers whose goal is to raise awareness of workable transit options in Ottawa. We’re comprised of transit experts, rail enthusiasts and regualar individuals like you. www.friendsoftheotrain.org One Percent for the Planet is a rapidly growing network of companies that give at least one per cent of their annual sales to environmental causes.

Their commitment provides vital resources and awareness to organizations that work to keep us on a sustainable path. 1%FTP provides members with a straightforward and powerful way to become part of the solution. We are proud supporters of One Percent as a movement as well as their members which include Mountain Equipment Co-op and more than 20 other businesses across Canada. www.onepercentfortheplanet.org

Sheila Ascroft is an Ottawa writer/editor who has been road cycling for 20 years.

She's also a member of the Ottawa Bicycling Club and Canadian Kilometer Achiever Program. "I’m not fast or thin, but I ride 3000 km every year and have completed two 100-mile solo rides. For me, every bike ride is a joy ride." In this issue she writes several paddle and bikerelated articles.

Joanne Steventon is our new staff event calendar guru. When not at her day job as a communications and events manager at The Hospice at May Court, she is either out running (in training for Kelowna Half marathon in October and maybe the Philly Half in September) or out for a ride with The Dirty Girls (our unoffical mountain bike club).

Eric Martinat brings us a great article on trail running 101. He regularly participates in trail running, adventure racing and endurance running. He now lives out west where he still finds the time to hit the local race scene.

ARE YOU AN OUTDOOR ENTHUSIAST WHO WOULD LIKE TO CONTRIBUTE? To submit articles or photos, all you have to do is e-mail us at: Editor@OttawaOutdoors.ca.

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www.OttawaOutdoors.ca

Paddling in-city on the Rideau A watery wilderness close at hand

By Sheila Ascroft

Ever

since he moved to Chestnut Street (right between the river and the canal) five years ago, Rick Burrows has been carrying his

canoe through Springhurst Park to the Rideau River. He’s not the only one. I’ve often hauled my canoe over the grass and through the shore weeds to the river. Lee Blue, another Old Ottawa East neighbour, only has to walk past a few houses, kayak under her arm. We all come, one by one, at any hour of the day, without fanfare to the water.

I know there are many others; I see them come silently round a river bend, a splash of colour, sunlight glinting off dripping oars.

We all recognize the Rideau for what it is – a fluid avenue of freedom flowing through the heart of a big city. We come for its solitude and nature, and to exercise.

“Canoeing here is so nice and it’s good exercise,” says Burrows, 52. “I have a foot problem and can’t run, so I cycle, which is good for the legs, but paddling is great for the upper body.”

He uses a kayak paddle with his oneperson Old Town canoe. “I find it easier on the arms and wrist than doing a J-stroke, and it gives me an equal workout on my upper body,” he explains, before launching his canoe.

Almost wild

“It’s almost like being in the wilderness,” he says. “There’s a lot of vegetation and wildlife, with the high banks you can’t really see many buildings except past Brantwood Park,” in Ottawa East.

He says the shallows around the Hurdman foot and bicycle bridge just www.OttawaOutdoors.ca

south of the Queensway sometimes have a strong current so he usually turns around there and heads back upstream, sometimes all the way to the Bank Street Bridge, where there are more shallows.

“It’s a pity there aren’t more kids out here on the water in nature. I’ve suggested to Sustainable Living Ottawa East (SLOE) about having a summer canoe camp at Brantwood Park.” SLOE has several projects on-going, and Rick hopes this becomes another. In May, SLOE planted trees and did shoreline management and cleanup as part of its Rideau River Nature Trail project.

Rick’s two children sometimes come out for a paddle as he has a kayak as well as the canoe. “It’s so quiet out here; so good for kids. You can see muskrats and mallards and mergansers.”

The river is home to a wide variety of plant, bird, fish and animal life. I’ve seen a pair of wood ducks, a sandpiper, a little green heron and a kingfisher, as well as a beaver, turtles, panfish and huge carp. According to the “Nature of the Rideau River” website, 23 of the 30 Canadian native freshwater fish species can be found between Hogs Back

and Rideau Falls. The most common is rock bass. For more info on river wildlife, check out www.nature.ca/rideau/index-e.html.

Docks or mud banks?

Rick says it would be nice to have a boat storage area, perhaps at Brantwood Park field house, which is being expanded, so residents would not have to carry their boats back and forth from home. He also thinks Springhurst Park (just west of Hurdman Bridge, sandwiched between the highrise apartments on Lees Avenue and Saint Paul University) deserves a dock like the one the City installed at Windsor Park a few kilometres upriver.

Lee Blue says a Springhurst dock would be terrific: “Then there would be less bank erosion from putting in and taking out the boats.”

She knows what she’s talking about; she wears rubber boots until she’s on board.

“You don’t know what’s in the water,” she says pointing to the muddy current. “I know part of the chain link fence (from the Oblates property) was tossed in here last year. Others tell me that they’ve pulled out parts of a bike and other polluting stuff.”

Still it doesn’t deter her. Lee’s been paddling ever since she moved here a few years ago. “A paddle on a bright sunny day, with a light wind lifts my spirits,” she says.

Her commitment is remarkable. She has a tattoo of the river on her arm, and keeps a journal of her kayaking. One item from July 4, 2007 reads: Went out at 8:20 p.m. It was overcast.

There was no sunset due to cloud cover.

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The water was still and dark black. The sky: grey. It made the trees a more vibrant dark green. There was a slight mist rising in some spots. It was so amazing. I was left with this calm, peaceful and content feeling. A divine moment, a pause, then a realization that I was in this amazing moment and place in my life.

“I’ve seen a huge snapping turtle, and I keep watch for the comings and goings of the great blue heron. I even saw a beaver. My secret spot is just around the bend, pointing towards Brantwood Park. There’s a tree half fallen into the river and I can hold on to a branch and watch the sunsets.”

Boat access to the Rideau Those with riverfront property can put in a canoe or kayak without hassle. For the rest of us, it means carrying the boat, paddles, lifejackets, etc., to the river’s edge after getting the gear to a riverside park by car rack. You’ll find several access point to launch a boat on the north side of the river.

Launch sites Springhurst Park:

The park at the XYZ location has no dock. There’s room to car park at the corner of Springhurst and Brunswick Lane, and then it’s only one to 15 metres to the shore.

Brantwood Park:

You won’t find a dock but there is an easily accessible launch site, with a small free parking lot nearby.

Both are at the river-end of Clegg Street.

Windsor Park:

With a kayak, Lee has explored further than canoeists can manage. “I’ve paddled to little rapids at Carleton University. I like the rifts and shallows there. And I’ve gone downstream to Strathcona Park where there are more shallows, but the problem is coming back against the current. It’s quite strong under Hurdman Bridge. Just upstream of the bridge though, there are some nice boulders. I like to sit in an eddy behind a boulder and just meditate.”

Her voice changes as we talk about the river and paddling. Her enthusiasm is obvious. She took her daughter Grace, now 6, out in a tandem kayak last year. “She likes to bring her parasol and pretend she’s Cleopatra.”

Scullers

Canoes and kayaks are not the only watercraft on this part of the river. Just after dawn, scullers in their oh-so-tippy shells come powering by with sunlight slanting down. Only the splash of a bad stroke alerts unobservant landlubbers.

On calm mornings, a line of parallel oardipped bubbles in the water is their only trace. Like the rest of us, they come quietly to the river.

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This one has a City of Ottawa public dock, complete with cleats for tying up a boat, but you can’t store them here. There is a free parking lot at the end of Windsor Avenue, but you still have to carry the boat through the park to the dock. Here’s a bonus; washrooms are available when the wading pool is open.

Billings Bridge Park:

No designated launch area, but the riverbank is low enough to launch just about anywhere in the park. Located on the east shore of the river near Billings Bridge, the parking lot is accessible from Riverside Drive South only. There are a couple of islands here to meander around, and lots of well-fed ducks!

Brewer Park:

Canoe launch is on the west shore of the river not far from the parking area, which is off Bronson Avenue across from Carleton University. The park also includes walking trails along the river, and a pond for feeding ducks and observing wildlife.

Washrooms are available nearby at the Brewer Complex when programs are running. «OO

www.OttawaOutdoors.ca

Which kayak is the one for you?

By Gary & Joanie McGuffin

A Comparison of Kayak Shapes

Since the first kayaks, constructed of animals skins and thin wood frames, were made several thousand years ago, it is impossible to pinpoint exactly when and where they did appear. But we do know they were an integral part of people’s lives from Greenland to the North Pacific. The detailed sketches and paintings of early Russian and European explorers provide a record both of the presence of kayaks in these coastal communities and of the

intricate workmanship of those ancient watercraft. Designs and materials evolved depending on the conditions and needs of the people using them. Coastal people relied on the kayak to acquire the sea animals that provided food, fuel, clothing, shelter and tools. For thousands of years, all along the Arctic coast from the Bering Strait to Greenland, a low-volume, narrow, swift little craft would have been seen among the ice floes. The paddler, generally hunting walrus and seals, would have been a person

of extraordinary skill and knowledge the likes of which do not exist today. On winter days when the kayaks are tucked in the barn, we delight in mulling over the maps and story books describing life among early Arctic hunting peoples. The fascination and respect for their lives grows as you yourself kayak. And the admiration and wonder with which you find yourself gazing down on your own kayak when you are out on the open water will never dull. «OO

Expedition touring

This 18-foot expedition touring kayak is fast, responsive and seaworthy. With sealed bulkheads and hatches fore and aft, there is plenty of storage space to carry gear for a multi-day or multi-week adventure. It is outfitted with a retractable skeg.

touring

This 16 1/2-foot sea kayak has a comforting stability and is responsive and seaworthy. It is outfitted with sealed hatches fore and aft, making it suitable for daytripping or multi-day tripping. It has a drop-down rudder.

tandem touring

Tandem kayaks are stable and seaworthy. They carry a lot of gear and can generally be paddled faster than singles (as you have double the paddle power). They are great for two paddlers who want to paddle together but whose fitness and skill level is very different. These 20-foot-plus kayaks can also provide space for carrying small children or a dog in the center cockpit.

recreational light touring

This 14 1/2-foot recreational kayak is perfect for a quiet afternoon on a gentle river or small lake. There is enough storage space for daytripping gear with sealed bulkheads in the bow and stern hatches.

sit-on-top

This 12-foot sit-on-top is a recreational kayak meant for use on small lakes, ponds, and marshes — in other words, calm, protected waters. It has a small waterproof hatch with enough room for daytripping gear. This kayak is quite maneuverable, and very easy to reenter if you capsize. specialized sit-on-top for fishing

The extra length makes this 16-foot sit-on-top a sportier model, more for performance paddling. This particular one has been outfitted for kayak fishing, a very popular pursuit.

www.OttawaOutdoors.ca

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Parallel launching from shore

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By Gary & Joanie McGuffin

This launch is useful in calm and or protected waters. More than once we have watched novice paddlers tip over before they even get in the kayak. This can be a good chuckle for all if the would-be paddler is dressed for a swim, the water is warm and no one gets hurt, but it is not the way most kayakers want to start out. You will discover that it is not the kayak that is tippy, just like a bicycle isn’t tippy once you learn to ride it.

It takes technique to be in balance.

If you are next to shore and the water is calm, the easiest approach is to swing the boat parallel to shore. By using the paddle as an outrigger, you can stabilize the kayak and slip in quite easily. Place the paddle across the back deck behind the cockpit so that it lies perpendicular to the kayak.

The blade acting as the outrigger needs to be lying with the power face upward. This method works well when you do not have to step down. The paddle blade can rest on the bottom, on shore, or a low dock. (Keep your weight over the supported side of the kayak, getting in and out from this side only.) Hold the paddle shaft and the back of the cockpit rim together with one hand.

Place the other hand on the shaft close to the kayak. (A paddle shaft can break if there is a great deal of weight placed in the middle of the bridge you have created with the paddle.) You can now sit temporarily on the back of the kayak. Slide one leg, then

How to launch from a dock Getting in and out of your kayak from a dock can be a bit more challenging, especially if you have to step down a distance. The trick is to keep your weight on the supporting structure while at the same time keeping your weight centered over the kayak so it doesn’t go shooting out from underneath you. At first, it is wise to get your sprayskirt secure while you still have the dock close at hand. Then pick your paddle up and you are ready to go.

Slip your feet into the cockpit, centering your weight over the kayak.

Turn your body so that it faces the supporting structure.

PADDLE YOUR OWN KAYAK These excerpts are from this wonderful book.

Look for it at local book stores everywhere.

Distributed by Firefly books.

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the other, into the cockpit. Then slide down into the seat. The key is to keep your weight over the supported side of the kayak.

1. Place the paddle perpendicular to the kayak and across the back deck behind the cockpit. The supporting blade is lying with the power face up.

2. Clamp the paddle shaft and coaming together with one hand (left hand in this photo).

3. Depending on the size of your cockpit and the length of your legs, you can sit on the back deck temporarily while you get your legs into the cockpit.

4. Notice how your other hand (right hand in photo) is placed on the paddle shaft close to the cockpit.

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Avoid placing a lot of weight in the center of the paddle shaft bridge. Slide into the kayak until you are seated comfortably all the while keeping pressure on the supporting paddle.

5. Bring the paddle forward and attach your sprayskirt. You are ready to go.

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Lower yourself straight down into the cockpit. Depending on the length of your legs and the cockpit opening size, you may have to sit on the back deck temporarily before slipping inside the cockpit.

Slide down into the cockpit, maintaining your grip on the dock so you don’t float away leaving your paddle behind! At this point, you have to use both hands to get the sprayskirt on. But the dock is there for support if you need it. «OO www.OttawaOutdoors.ca

Fitness boot camps kick butt

And they’ll help you shape up

By Sheila Ascroft

It’s

5:30 a.m. on a drizzly Monday and you’re trying not to fall as you run up the slippery grassy knoll while someone you’ve paid money to shouts at you to try harder. Arrggh!

It’s 5:30 a.m. on Monday, four weeks later. It’s sunny and your cruising up the knoll on strong legs and a happy heart, thankful to be urged on by someone you’ve paid. Yeehaw!

This is fitness boot camp when it works the way it’s supposed to.

Interested in finding out more? Below you’ll find a list of some local outdoor fitness boot camps. Many offer a free try-it-out class. Go ahead, call and commit to improving your fitness. Turn your Monday mornings into something different.

Remember: attitude is (almost) everything.

SURVIVOR BOOT CAMP

The attitude of this boot camp is summed up with the words: “We supply the motivation, you supply the sweat and effort.” Although its slogan “we kick butt (yours)” may seem a bit aggressive, you can try out a free class before deciding if this is what you want. One participant recalls, “I signed up knowing it was going to be outside my comfort zone and horribly unpleasant, but it’s fun!”

Certified trainer Mike Firnkes says Survivor gets you outside for fitness, fun and fresh air. Classes are held outdoors until winter; if the weather is really bad, they move inside. The program offers core, lower- and upper-body training, Pilates, www.OttawaOutdoors.ca

yoga, cardio, agility training, calisthenics, short-distance running, circuit training and … whew!

Survivor opened at 100 Walter Baker Place in Kanata and has since expanded to Merivale Gardens Park in Nepean. You have a choice during the four-week session to exercise three ($225) or five times ($275) each week for an hour. The times are 6 in the morning or 6 in the evening.

Get more Information at 613-818-5445 or www.survivorbootcamp.com.

MYBOOTCAMP

Mybootcamp’s website takes time to explain that a “boot camp is a superior exercise regime that is inspired by military concept and structured to train soldiers. It is now available in a civilized form to train men and women of all ages and fitness levels.”

MBC’s regime is based on a fiveday program, where each day offers a completely different workout from the next.

You can choose to work out three days or all five days and the program is modified

to fit the skill level of participants. Classes start every two weeks at 6 a.m., 7 a.m., and 9 a.m. and 6 p.m. Believe it or not, the most popular time is 6 a.m.!

MBC holds sessions in Central Park in The Glebe (July 14, 28); Carlington Park in Westboro, Centrepointe Park in Nepean, and Fairmont Park near the Civic Hospital (July 7, 21). This summer it is also offering a mobile version; if you have seven or more friends and a better training location, Mybootcamp will come to you.

MBC, as do the other boot camps, uses local obstacles (benches, fences, hoops) and natural land formations (hills, trenches) to make the training fun and interesting.

If you are sitting on the fence, you can try before you buy at the Glebe location.

Dedication and hard work throughout the four-weeks could make you eligible for rewards from partners CareerJoy, Paddlefit, Nutrition Action and a naturopathic doctor.

Get more Information at 613-899-7974 or www.mybootcamp.ca.

OTTAWA ADVENTURE BOOT CAMP

Its training approach is “life is a journey of adventure – welcome to yours.” As the oldest, original and biggest Ottawa boot camp, it offers nine kinds of boot camps ranging from women’s only, men’s only, co-ed, kettlebell, running and its newest “explosive team training camps.” Held at the Terry Fox Athletic Facility at Mooney’s Bay Park, OAB runs four-week sessions OTTAWA

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from early June to October, Mondays to Fridays from 5:30 a.m. to 6:30 a.m.

One participant says, “It’s kinda addictive after a while. I love the buzz after every workout; I’m on such a high.”

Owner Rob Harris, who’s a certified trainer and adventure boot camp instructor, says, “I promise to be there to motivate, mentor, coach, push, pull and make you laugh and have fun every step of the way.”

Get more Information at 613-823-39210 or www.ottawabootcamp.com.

FITNESS FOR FREEDOM BOOT CAMP

FFF’s “fun and interactive outdoor boot camps for men and women of all ages and fitness levels,” provide general cardiovascular and strength training. Certified exercise physiologist Kim Allen says the exercises are modified to ensure everyone can participate, but “you’ll still break a sweat!” The upcoming six-week session is July 14 at Redpath Park in Barrhaven, with more locations to come. All offer 6 a.m. to 7 a.m. classes Mondays, Wednesdays and Fridays, and/or 7 p.m. to 8 p.m. on Tuesdays, Wednesday, and Thursdays.

Pick and choose which times/days suit your schedule. Three classes a week for six weeks costs $180.

Get more Information at 613-260-2703 or www.fitnessforfreedom.com.

CYCLEFIT BOOT CAMP

In addition to its early morning boot camp, CycleFit now offers an after work version with weddings in mind. CycleFit owner Sylvie D’Aoust says afternoon is ideal for “brides, mother of the

bride, and bridesmaids who want to lose a few pounds before the big day.”

The four-week program is for men and women of all fitness levels. It runs Tuesdays and Thursdays, 5:30 p.m. to 6:30 p.m.

Sessions begin July 8, August 5 and Sept.

2. Cost for a single person is $160 (plus GST) for four weeks, couples $300. Only eight spots are available for each session.

D’Aoust says its central location at 101A Main St. “allows us to offer a unique blend of outdoor activities, indoor spinning, fun equipment like the BOSU trainer and other equipment into our boot camp sessions.

We recognize the need to build functional strength while having fun.”

CycleFit also offers a summertime fourweek mama’s post-natal program. “If you prefer to exercise outside we’ve got the program for you – rain or shine,” says Sylvie.

It’s Tuesday and Thursday afternoons, 1:30 p.m. to 2:30 p.m.

Get more information at 613-231-6985 or www.cyclefit.ca.

OTTAWA ATHLETIC CLUB BOOT CAMPS

Christie Macartney says that boot camp workouts are “efficient because you work your entire body, heart and muscles by moving immediately from one exercise to another. The workout involves calisthenics, crunches and other body-weight exercises. In boot camp, your challenge is to take your body to its limit.

You work, you sweat and, best of all, you burn calories like crazy.” Every day at boot camp is different.

Like CycleFit, this eight-week boot camp is a mix of indoor training and outdoor workouts when weather permits. Classes are limited to 12 and the next session starts July 7. The Monday and Wednesday classes are later in the day: 5:30 p.m. to 6:30 p.m. with Saturdays running at a civilized 8:30 a.m. For OAC members, it costs $216 for three-days a week; non-members pay $270.

Get more information at 613-523-1540 ext.

303 or christie@ottawaathleticclub.com.

ORLEANS ADVENTURE FITNESS BOOT CAMP

Calling itself, the “ultimate outer gym experience,” the Orleans four-week program offers “fitness instruction, nutritional counselling and motivational training – packed with fun and energizing activities designed to help you reach your fitness goals fast.”

Trainer Adrian Delorey is proud that in 2007, the boot camp was given a People’s Choice award by the Ottawa Chamber of Commerce.

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www.OttawaOutdoors.ca

One of its programs is designed for women with different fitness levels from beginner to avid fitness enthusiast. OABC promises not to leave you behind regardless of your fitness level. The next women’s session begins July 14, with a choice of three weekdays ($199) or five weekdays ($299) at 5:30 a.m. usually near Avalon Lake and at other Orleans locations. There’s also a men’s boot camp (four weeks, July 14, 6:30 a.m.) “The 60-minute butt-kicking workout runs rain or shine.” Costs are the same for men and women.

Get more information at 613-749-CAMP (2267) or www.orleansbootcamp.com.

FOLD OVER

bug squisher

SOLDIERS OF FITNESS

Operating in four Canadian cities, including Ottawa, SOF offers the traditional style of boot camp – hard! Its basic training program has the same kinds of intense physical demand that armies use to train soldiers. Instructors are current or former members of the Canadian Forces though they have no official affiliation with the army. Their website promises to “transform your body into a physically fit specimen.” Basic training is definitely hard core with 1½-hour classes every weekday for four weeks. You can choose to suffer at 5:30 a.m. or put it off until 5:30 p.m. SOF basic training combines strength workouts, cardiovascular, basic self-defence, obstacle courses, hill and stair training, etc. All they ask from you is your personal best effort every single day at Mooney’s Bay Park. Oh, and $398 plus tax.

Once you have successfully completed a month of basic training, you graduate as an OPT (ongoing physical training).

This means you have access to the same program for only $198, indefinitely.

SOF also offers a “modified basic training” designed to give people with busy schedules a chance to attend only three days per week. This costs $298 plus taxes and the reduced OPT rate is $148 plus taxes.

Chief instructor Cpl. Mark Nadon says, “We are also flexible with people switching from morning to evening classes on a dayto-day basis if their schedule requires it.”

Get more information at 613-751-2813 or www.soldiersoffitness.com. «OO www.OttawaOutdoors.ca

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DOCKET # PROJECT PUBLICATION SIZE COLOURS

3640 - 2 Brand Ad - Bug Squisher Ottawa Outdoors 4.85” x 4.85” CMYK

#1 INSERTION PROOF DATE PROOF # PRINTER PAPER DESIGNER

SUMMER/FALL ISSUE 2008 Jun 25, 2008 1 N/A N/A Deb, drudo@mec.ca

604.707.4401 149 West 4th Avenue, Vancouver BC, V5Y 4A6

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Cycling for charity A cool way to raise cash ¦¦Are you a casual cyclist who has thought about trying a charity tour? But perhaps you feel a little intimidated? Well, this is the year to go for it!

Sign up for some fun, camaraderie, a good sweat, and help raise funds for a worthy cause. The Rona MS Bike Tour (www.mssociety.ca/ontario/bike_ottawa. htm) August 9 and 10 offers training tips for the one-day or two-day Ottawa-Kemptville event. The one-day version is about 65 kilometres from Carleton University to Kemptville College. There’s a free bus back to Carleton (and a truck for your bike) at 4 p.m.

And don’t hang up your bike on Labour Day. You’ll have another chance to try bike touring with the Cycle for Autism (www.autismontario.com/ottawa). It takes off on Sept. 21.

PREPARATION

• Give your bike a serious check-up a week before the event. Although mechanics are usually available at the start and along the route for emergency repairs, don’t count on it.

• Pump up those tires. Go up to the maximum pressure listed on the sidewalls, then check later to see if they are still hard. If not, and you can’t find the leak to patch it, then new inner tubes are in order. Examine the tire rubber for cuts, splits or imbedded sharp objects. If you find any, it’s time to consider buying new tires. Pump up to maximum pressure the morning of the ride.

• Brakes should work without squealing.

Dirty rims or worn pads are usually the culprits.

• Gears should shift smoothly on all cogs without skipping. If they skip, then the derailleur cable has probably stretched and needs adjusting.

• A clean and lubricated chain will improve your ride.

• Weird noises, squeaks, rubs or scarysounding clunks need examining and eliminating. In other words, it’s time for the bike shop.

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• Think bike position now. If your neck hurts after an hour ride or your butt is sore or your hands go numb, it means your bike is not fitted perfectly to you. Don’t wait until start time to get advice on proper positioning. Bike shop staff can tell you how. It may simply require lowering your saddle (if your hips are rocking) or raising your stem (if your neck hurts).

• Lighten your load. If you are riding 65 kilometres a day, a kilogram off the bike will mean more enjoyment on the road. You won’t need your rack and saddlebags unless you can’t eat what’s offered en route, or if you expect miserable weather. (Your overnight bag will be carried by the MS wagon.)

• Leave that child carrier at home, unless you’re bringing the baby. The lightened load will make you feel like a kid on the road.

• Take one or two filled water bottles, and drink them. You can fill up again at rest stops every 15 to 20 kilometres. Fuel yourself before the ride, during the ride, and after. On event day, if you miss breakfast, tuck a banana and a bagel (plus an energy bar) in your pocket, and munch away as soon as you can. Tour organizers provide refreshments during and after the ride.

EVENT DAY

• Warm up before the start. Slow cycling around the start area will help loosen cold muscles, if you didn’t ride over to the event. Some tours provide free massages before you ride. Try it!

• An approved bike safety helmet is mandatory (for sponsors’ liability). If you don’t have one already, get one that fits snugly – one that has plenty of air vents to keep you cool. Adjust the straps so that a “V” forms just under your ear when buckled. Keep it level on your head, not back like a skullcap.

• Don’t overdress. You will warm up as you ride so it is best to feel a bit cool at the start. A windproof vest is smart protection that can easily be carried.

• Think about which position you want for the start. Charity tours are not races, but some keeners do ride fast, so avoid a position near the starting line unless you are comfortable with a 25- to 35-km/h pace. Stake out space further back in the pack. (You can usually tell the speedsters by the skinny-tire, and expensive-looking racing bikes with tiny pedals.)

• If you have a child in a carrier attached to your bike, play it safe and wait at the back of the pack. The start can be tricky with a crush of cyclists trying to move all at once. Keep one foot on the ground and step your bike forward until you have enough clear room to pedal properly.

Don’t be in a rush. A fall here could cause a pileup and injuries.

• Think positively. You can go farther than you think. Even if you have never done 75 kilometres before.

• Take your time, keep a steady but comfortable pace and conserve your energy. The adrenalin rush at the start is normal – hey, it’s exciting – but curb your enthusiasm. This is not a race.

• If you couldn’t get friends to ride with you, keep in mind that the pack will thin out and you will find other cyclists going at your speed. A little chat and you’ll find yourself in your own pack. Riding in a pack means the rider in front blocks the wind. So take your turn at the front, but don’t overdo it.

• Ride smart. If you are puffing, slow down and wait for the next group of riders to reach you. Enjoy the ride, talk to your new cycling companions and relax – routes are generally well monitored and some are closed to vehicles. But look behind before pulling out to pass, and don’t ride so close that you touch the wheel of the cyclist ahead. www.OttawaOutdoors.ca

Photo by ©iStockphoto.com/anzeletti

By Sheila Ascroft

• Use the rest stops. Porta-potties, water and medical assistance are normally available at rest stops along the route.

Take five to 10 minutes to catch your breath and have some water and orange slices while you take in the visuals – whirring wheels, brightly coloured jerseys and bikes. This is fund-raising in action and you are part of it! Not too long a rest though, or your muscles will stiffen.

• After you cross the finish line, bask in your accomplishment and stretch. Get out of sweaty clothes as soon as possible, stretch, eat something with complex carbohydrates and a little protein within 30 minutes of finishing – it will help your recovery. Stretch some more. You get the picture; the more you loosen up now the less you’ll ache later.

• Stick around for the ceremonies, entertainment, prizes and food. You’ve earned it. «OO

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Lost in the Gatineaus How compounding mistakes left us alone and cold throughout the night

By Tony Gariano

That would have been my response to anyone suggesting the possibility of me getting lost on the Eardley Escarpment, west of Gatineau’s Lusk Falls Trail. After all, since friends introduced it to me five years ago, I had completed more than 25 hikes there.

First, I had gone with groups who knew the trails well. Not all parts of the steep, winding pathways are marked clearly, but after a few hikes, I knew my way better and introduced others to Gatineau’s quiet beauty. As I led friends through the trees and scrambled over rocks, we experienced only a couple of missed turns. On one, I led a group along a path I had never taken before. We crossed some rough terrain, but ended up very close to our starting point. Terrific. No harm done, I thought. Besides, it was a great hiking experience.

On another occasion with a friend, we missed a turnoff completely. Our three-hour casual hike turned into a six-hour marathon. Finally, we found ourselves at a major road, a long way from our truck.

Together, we hitch-hiked and jogged back to our vehicle.

But in June 2002, I endured a hike on this trail system that I never want to experience again.

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Photo by ©iStockphoto.com/Ashok Rodrigues

“Me lost in the Gatineaus for 36 hours? I don’t think so.”

A Developing Crisis

Heather, Monique and I (all good friends), decided to go for a long Sunday hike. None of us had any commitments that day, except for me; I was invited to an early evening birthday party for a niece. That gave us plenty of time to forego the shorter (and well-marked) Gatineau trails for a more demanding outing– something less congested with people.

We agreed to choose a trail in a nearby area, several kilometres west of the Lusk Falls Trails.

Heather and Monique had not done this hike before, so they relied on me for guidance. At about 11am on Sunday, we parked our car at the base of the Eardley Escarpment.

After putting water, juice, fruit and cookies in our day packs—enough for a three to four hour hike—we set off climbing. As it was a

come. But that would have meant a long, hot hike retracing our steps.

“Look, we’re probably still on top of the main ridge,” I reasoned with my companions.

“We’ve just gone a bit too far west. All we need do is go down the ridge and find the trail at the base, which will lead us back to the vehicle. It’ll take less time than tramping all the way back that other way.”

Having never been on this trail, my companions had no reason to disagree, so we headed slowly down the hill.

What did we meet at the bottom? Not a wide, inviting trail, only thick brush. Nothing looked familiar to me.

We were lost, but I felt no panic. All we needed to do, I believed, was to head either west or south; either direction would lead us eventually to a major road. It was still early afternoon and we had plenty of time. In the few hours we had been hiking, our feet had covered a lot of ground, but it wouldn’t take long to get back to the vehicle.

"Heather, in much pain and discomfort, began to shiver . . ." very warm day, we were dressed in shorts, T-shirts and good hiking boots.

The heat made the climb difficult, so we took our time and made several stops. Because we were burning so much energy, I suggested we go to a restaurant on Sparks Street after the hike to replace the hundreds of calories the climb was expending. “Great idea!” Heather and Monique cheered enthusiastically.

We followed the trail at the top of the ridge, heading westward, and eventually came to a large beaver pond. Here we stopped at a rock outcropping, opened our packs and soaked up the quiet serenity.

Soon we consumed our small lunches and water, packed up and resumed our hike.

At this point the trail branched off in several directions. Continuing along what appeared to be the main trail, we looked for a pathway that would take us back down the ridge to our vehicle. Because none appeared, we continued.

Doubt rose in my mind, but I pushed it aside thinking, “No problem. We’ll just continue walking and look for another turnoff.”

Pressing On

Eventually the pathway petered out, then disappeared entirely. We looked to no avail for tree markings that had appeared sporadically along the trail. We couldn’t even find tramped down vegetation or exposed soil that would indicate a trail.

Of course, at this point we should have turned around and gone back the way we had www.OttawaOutdoors.ca

From Bad to Much Worse

Our trip was not going well, but very soon it got much worse. First, we encountered a series of beaver ponds and small lakes. No longer were we able to walk in a straight line, but instead were forced to weave around them. This added considerably to our effort and discomfort. Then, we ran into a real problem – a leg injury.

While picking her way around water obstacles, Heather took a wrong step that caused her knee to lock up. Although she could hobble along at a slow pace with great difficulty, she could no longer bend her knee. Naturally, this slowed our pace even further. Where earlier we had covered several kilometres in an hour, now we crawled along at less than one kilometre an hour.

A very small lake (100 metres across) and associated swamp took us nearly an hour to pass because of the uneven shoreline, boggy terrain, thick bush, lack of trail and Heather’s injury.

And did I mention the horrendous clouds of biting insects that continually assaulted us? Up on the ridge we had encountered almost no insects, but stumbling through swampy ground we met squadrons of hungry deer flies, mosquitoes and black flies. Then a thundershower stuck. It swept the skies clear of bugs for a short while, and provided us with

a bit of fresh water. (Our water bottles had run dry an hour before.)

It was late afternoon by the time the rain stopped. I had my cell phone and a signal, so I called my sister’s home, knowing everyone would be gathered there for the birthday party. After explaining that we were lost in the Gatineaus, but confident about finding our way out, I added, “We’ll call when we’re on the road.” With these words, I hung up and Heather, Monique and I continued walking.

Another beaver pond appeared in our path.

Rather than taking time to skirt around it, we decided to cross a narrow stream emptying into the pond. After checking the stream bottom for hardness, we sloshed across. The water rose to our waists. Soon we met another pond, and once more we forged our way across a stream, getting wet to our chests.

Holding our day packs over our heads out of the water, we looked like infantry, minus the guns. To buoy everyone’s spirits I called out cheerfully, “This is just like being in ’Nam.” By now we were completely out of drinking water and quite thirsty. After considering the dangers of drinking untreated water in beaver territory (i.e. giardia), we drank greedily from a warm, discoloured stream.

It was getting very dark. I tried my cell phone, but couldn’t get a signal. Discouraged, we continued walking through very rough and dense bush, but soon decided that it was too dangerous to continue.

Shelter Is Vital

“We need to find some high and dry ground to spend the night on,” someone said.

We made our way up an incline (sometimes scrambling on all fours) to the top of a hill with a small clearing about 20 metres long.

The spongy moss covering the site would have made for excellent bedding, but it was too damp. Because the exposed rock was dry, we chose this as our bed.

The temperature, which had hovered around 30 degrees Celsius during the day, had now begun to drop. A cool breeze that penetrated our damp clothing made us feel miserable.

Heather, in much pain and discomfort, began to shiver. Soon her teeth were chattering like a typewriter. Was this the first symptom of hypothermia, we wondered? “Let’s find some shelter,” I said, “something to protect us from the cold and bugs.” While Monique tended to Heather, I broke a number of leafy branches off nearby trees and formed a thick blanket of branches over the two. This offered some warmth and relief.

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Suddenly, at about 11:30pm, my cell phone rang. (Earlier I had tried to make a call, but the phone had gotten wet, making it impossible to call out.) It was my mother. The call lasted for less than a minute until the signal drifted off. During that short minute I learned that authorities had been contacted, but only my father was out looking for us at the time.

Rescue would probably come the next day.

Disheartened, I crawled under the mound of branches. Monique and I placed Heather between us, so she could warm herself with some of our diminishing body heat.

Sleep avoided us that night. The cold, the bugs, the hard rock and a sense of isolation seemed to press in from all sides, along with the considerable weight of the branches.

Next morning, when the sun had started to poke some light through the trees, we rose from underneath our natural comforter. After checking my cell phone, to my surprise I found it had a signal. After some effort I reached my work supervisor. I filled him in on the situation, and told him approximately our position. He relayed the information to authorities. Now we knew a search and rescue effort was really underway.

All search and rescue manuals counsel lost people to stay in one place. It makes searching easier. So we waited. At one point, I climbed a tall tree to get a better view of our location and to flag down a passing aircraft, if any appeared. Several times small planes crossed through the area, but none noticed us. Once, a helicopter flew directly over our position, but completely missed seeing us wave an orange t-shirt.

Questions assaulted us: Is there a search and rescue operation underway? What should we do? Wait? Get moving? Try to rescue ourselves? Not knowing what was happening made waiting more difficult. It proved a restless morning.

We tried to keep a positive outlook, but it was difficult. My cell phone only worked sporadically. This added to the uncertainty.

If we could start a smoky fire, that would help rescuers, we reasoned. But, we had no matches, and rubbing sticks together proved futile. Despondency descended on us.

“Let’s Go. We Can Do It.”

Around 1pm, with still no sign of any rescue, we talked our situation over as a group. We needed to do something to maintain our spirits. Both Monique and Heather, who had shown remarkable good spirits throughout this ordeal, were eager to get going. We knew, roughly, the direction we needed to travel, so 16

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after more discussion and looking at Heather’s injured knee, we decided to start moving.

Monique took the lead. I stayed back with Heather to help clear the area in front of her by tramping down brush and breaking branches.

Within 30 minutes, we hit another stream and a sharp incline on the other side. We made it across and up the incline, then headed into more swampy terrain. By this time we could hear aircraft flying around.

Around 5pm, at the end of a horrible walk around a swamp and after being attacked by every biting insect in the area, we sat down on a rock, discouraged. None of us wanted to spend another evening in the bush. I believed we were close to the main ridge, but didn’t know how far it was, or in what direction it lay.

“Listen. I’m going to try to find some high ground so we can figure out where we are,” I said. After a brief discussion, I left.

Breaking into a slow run through the woods, I scrambled up a small hill and then through some thick brush. Slowly the woods started opening up, until I could see rock outcroppings. The terrain looked like the top of the ridge–something very familiar.

A little further, the proof emerged; this was the main ridge!

In no time, I retraced my steps to Monique and Heather; soon all three of us were at the top of the ridge where we had stood the previous day. My cell phone had just enough power to make one quick call, so we called the police and said we were standing on top of the ridge. A short while later an aircraft appeared overhead, and dropped a streamer indicating our location. In ninety minutes a rescue party (consisting of my father, brother, brother-inlaw, and several volunteers) reached us just as the sun set on the horizon.

Found!

“Great to see you!” Our excited, cheerful yells rang out over the escarpment. It took some minutes to bandage up Heather’s knee in preparation for our trip down the ridge, but soon we were moving slowly through the dark using flashlights, looking for trail markings.

Our spirits were soaring.

At the base of the trail, we met the rest of the search and rescue team. Here Monique, Heather and I expressed our collective gratitude, appreciation and apology.

By 11pm Monday night, exactly 36 hours after starting up the hill, we were back in my truck. Over the next days, concerned with the mental and physical condition of each other, we kept in close contact. All of us nursed

many cuts and scrapes, especially along our shins. Heather had the worst time, recovering from the knee injury, but when the next weekend arrived, we gathered at a friend’s place for a barbeque. Needless to say, our adventure proved the main conversation that evening. «OO

A simple survival kit to bring on all your hikes EXPECT PROBLEMS when going on a three-hour hiking trip. Here’s a list of basic items to take with you. All fit easily into a small day or fanny pack.

• Map • Matches or lighter • Fire-starter • Space blanket • Small first aid kit • Pocketknife • Signaling whistle • Compass • 10 metres of parachute cord • Rolled up, large plastic bag (for shelter) • Extra water Five Key Survival Ingredients

1. Attitude. This includes the knowledge of how to survive.

2. Shelter. Even a large plastic bag can provide shelter.

3. Water. No one can survive more than several days without water.

4. Fire. This provides warmth and comfort, and helps when signaling for rescuers.

5. Food. This is the least important item of the five, because people can live for weeks without food, but not without water.

If You Are Lost...

• Never move quickly or run.

• Never split your group up. Stay together.

• Find a place in the open where you’re likely to be seen, and wait for rescue.

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Four ways to chill out bike challenges

By Sheila Ascroft

Tell new riders to set their saddle so high that their toes just barely touch the ground, and up comes the question, “Well, how do I stop if I can’t put my foot down?” Answer: Get off the saddle!”

The proper and safe way to stop is to free one foot from a pedal, and to step down onto the ground with that foot while applying the hand brakes. It makes you more stable than trying to do a tippy‑toe unbalanced stop while seated.

It also means you’re not compromising your pedalling position. Of course, if you have one of the new Electra bikes where you can stay seated and still have your feet flat on the pavement, you can ignore this advice.

Stopping, like most skills in life, is merely a matter of practice. If you’re left‑handed, try always to step down with your left foot.

Make it a habit – a good habit. With your left foot on the pavement at a full stop, the next step is getting started again. Before you do anything, flip the right pedal halfway up to the 3 o’clock position. Now when you start to move, you push on the right pedal.

This gives some momentum to the bike and therefore increases its stability while you get your left foot back on the pedal and start pedalling again.

While we’re talking about stopping, please … actually stop at stop signs and red lights. It’s a moment of inconvenience, but getting whacked by a car really spoils your day.

Photo by ©iStockphoto.com/Nicholas Sereno

STOPPING THE SAFE WAY

you’re going a little too fast, the bike angle could leave you with a pedal scraping the pavement and knocking you down. If you’re turning left, keep the left pedal up.

Of course, it is always best to brake before the turn, but sometimes you’re already into it before you realize you’re going too fast.

Braking then will just cause the tires to skid out. Instead keep your inside pedal up AND push down hard on the outside pedal.

Stand on it if necessary. It’s much like skiing, when you keep the outside leg weighted in a turn.

If you are really going fast, perhaps down a hill, and come to an unexpected turn, the third technique is to lean the bike not your body into the turn while weighting that outside pedal.

CORNERING ON A BIKE

PROPER PEDALLING MEANS GOING IN CIRCLES

If you’re comfortable with the basics of pedalling, let’s talk about cornering.

How do you go around a street corner with a bit of speed, or handle an unexpected turn in the road without panicking? Answer: Keep the inside pedal up.

The position of your pedals in a turn matters. If the turn is a little sharp or if

I know it sounds stupid to say “pedal in circles.” I mean, what else can you do on a bike when your feet go round and round?

Well, I used to think that too … but after 20 years of serious riding, I’ve learned that the cycling experts are right. There’s more to pedalling than merely pushing down.

To be a truly efficient cyclist, which means

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expending less effort for more speed, you also need to pull up on each stroke.

Think of the pedalling stroke as a clock with 12 at the top and 6 at the bottom of the circle. Every cyclist pushes down from 12 o’clock860 toward 6 o’clock, using the large BANK STREET, OTTAWA quadriceps muscles on the front of the leg.

(613) 231-6331 The efficient cyclist also pulls up from 6 toward 12 or at least as far as 9. It requires using your calf and hamstring muscles on the back of the leg. Spreading the effort out among more muscles like this saves them all from tiring. It also creates more power.

How do you pull up? As Greg LeMond, three‑time Tour de France champion, described it, the action at the bottom of the stroke is like scraping mud off the bottom of your shoe. Try it. If you doubt the need for this technique, take your bike out and try pedalling with just one leg in an easy gear.

You will quickly notice the dead spot at the bottom of the stroke. Pedalling through the whole stroke, making a circle, works.

To practice this “circle” so it becomes a habit, go for a spin and warm up for 10 minutes cycling your normal way. Then do 10 circles pulling up with just the left leg, then 10 with the right, and finally 10 with both. You should immediately feel OTTAWA

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the difference in your speed (more) and effort (less).

It takes a while for your legs and lungs to adapt to this spinning motion.

Keep practising and eventually pedalling in circles will become, well, almost second nature. You will be able to cycle greater distances and enjoy it more.

PROPER PEDALLING MEANS GOING IN CIRCLES

I know it sounds stupid to say “pedal in circles.” I mean, what else can you do on a bike when your feet go round and round?

Well, I used to think that too … but after 20 years of serious riding, I’ve learned that the cycling experts are right. There’s more to pedalling than merely pushing down.

To be a truly efficient cyclist, which means expending less effort for more speed, you also need to pull up on each stroke.

Think of the pedalling stroke as a clock with 12 at the top and 6 at the bottom of the circle. Every cyclist pushes down from 12 o’clock toward 6 o’clock, using the large quadriceps muscles on the front of the leg.

The efficient cyclist also pulls up from 6 toward 12 or at least as far as 9. It requires using your calf and hamstring muscles on the back of the leg. Spreading the effort out among more muscles like this saves them all from tiring. It also creates more power.

How do you pull up? As Greg LeMond, three time Tour de France champion, described it, the action at the bottom of the stroke is like scraping mud off the bottom of your shoe. Try it.

If you doubt the need for this technique, take your bike out and try pedalling with just one leg in an easy gear. You will quickly notice the dead spot at the bottom of the stroke.

Pedalling through the whole stroke, making a circle, works.

To practice this “circle” so it becomes a habit, go for a spin and warm up for 10 minutes cycling your normal way. Then do 10 circles pulling up with just the left leg, then 10 with the right, and finally 10 with both. You should immediately feel the difference in your speed (more) and effort (less).

It takes a while for your legs and lungs to adapt to this spinning motion. Keep 18

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Have a truly relaxing summer at the cottage this year. practising and eventually pedalling in circles will become, well, almost second nature. You will be able to cycle greater distances and enjoy it more.

GOING CLIPLESS

Okay, it does sound weird. You do actually clip into “clipless” pedals.

Modern pedals are called clipless to differentiate them from the old toe-clipand-strap system. But if you weren’t cycling before the mid-1980s, you’ve probably never even heard of toe clips, let alone had your toes squeezed numb by a strap. Back then, you inserted the forefoot into a thin metal or plastic V-shaped cage, called a toe clip, through which ran a leather or nylon strap.

This strap was then tightened to ensure the foot remained bound to the pedal, which improved efficiency and power. While many things have changed quickly in modern cycling, the language hasn’t caught up.

With clipless pedals, the sole of a cycling shoe is actually clipped on to the pedal via a cleat mechanism, much like a downhill ski binding. Its purpose is to keep the foot solidly attached to the pedal in its proper position, and it does create a more efficient pedalling stroke. They also can save your skin!

If you have regular flat pedals, you’ve probably experienced the “pedal whack” syndrome where your foot accidentally slides off the front of the pedal and it then whacks your calf from behind. Also, if you’re riding in street shoes or sandals, your foot sometimes flexes when you push hard on the pedal. Proper cycling shoes have a stiff sole that prevents this bending. This means that all your leg power gets transmitted into your stroke to push your bike. It’s like saving energy.

I’ve used various clipless pedal systems for many years and know they are a

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delightful evolution over toe clips. However, it is important to have the cycling shoe’s cleat positioned correctly, so your leg motion doesn’t strain your joints. Many of the clipless models now available offer some “float” or movement in ankle and knee to help prevent repetitive strain injuries.

For recreational cyclists, there are touring shoes with recessed cleats that allow you ed by and for adventure racers! to still walk about and yet give the benefits the North Raid the North Extreme ofand being attached to the pedal when you sock with SCT climb back on your bike. Club cyclists and racers, who don’t stroll around checking out antique treatment stores while out biking, have sh® Anti-Microbial shoes with stiffer soles and cleats mounted externally.

Stopping with clipless pedals is tricky at first. You have to practise clipping in and out before pedalling off into the sunset. Once on the road, be vigilant about releasing one foot in advance of applying the brakes at a stop. Try to release the same foot each time so it becomes second nature. If you wait too long or hesitate about which foot to free, you’ll fall over still attached. It’s embarrassing. The good news is that one fall is usually enough of a learning experience that you never do it again! «OO

YOU CAN MAKE IT. CAN YOUR SOCKS?

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• Official socks of Raid the North and Raid the North Extreme • The only performance sock with SCT ® (Smart Compression Technology) • Treated with anti-Microbial treatment • 100% Made in Toronto, Canada

www.superwool.ca 1-877-56-SOCKS ext. 227 Photo by: Jock Bradley

TRAILHEAD has the

whitewater

perfect fit for you!

Over 300 different Kayaks in stock.

fishing

recreation

touring

fitness 1960 Scott St. Ottawa, ON 613.722.4229 www.OttawaOutdoors.ca

start here. go anywhere.

www.trailhead.ca

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Thinking of not wearing your helmet? Think again.

A father’s story

By Gord Keen

¦¦On a Sunday evening one of my sons was out for a bike ride after getting home from work.

The weather was great so he wanted to squeeze in a training ride. As usual, I asked him the route he was going to take and made sure he had a cellphone.

Just before 7 p.m. our home telephone rang. The man on the other line told me that he was on the side of the road with our son and that he had been involved in a minor accident. I was told that Alex was fine but that they had called an ambulance just to be safe. I was also told that his bike was fine, but someone had to come to get it. The accident happened three kilometres from our house; I arrived before police or other emergency responders.

Our son was on the ground covered in a blanket with a pool of blood around his head.

A man crouched beside him, talking to him. The road looked like a yard sale. The man (the driver of the pickup truck that had hit Alex), had knocked our son out cold, and had inflicted a serious concussion and a broken nose.

The frames of Alex’s glasses lay in pieces but the lenses stayed intact and were deeply gouged. His Argon 18 Mercury was destroyed. The Carbon aerobars were severed, and the frame was bent and broken.

His Bell Sweep helmet looked like it had been run over by a bus.

It was cracked between almost every vent. The passenger side door of the pickup had a large dent and scrapes where the bike had hit it; there was a bend in the door post where Alex’s head had struck the truck.

The driver said he had seen the bike coming when he was stopped at the stop sign, but couldn’t understand how the bike had moved so far, so fast. He had underestimated how fast Alex was travelling on a straight and flat piece of open road. Alex’s speed had been about 40 km/h.

The good news? According to the doctor, without a helmet, this would have been a fatality. With that in mind, everyone should wear a bike helmet every time they get on the bike regardless of where or how far. More good news? The driver did stick around and render assistance. Makes a good case for having identification and an emergency contact number with you when you ride.

The driver was charged with “failure to yield to traffic on a through highway.” He sent a fruit basket to our son with a get well card. Not every driver is an idiot; this one wasn’t, even though he made a mistake in judgment.

The lesson? Drivers will make mistakes, so anticipate them. It’s a good idea to slow down when approaching any intersection, even when you clearly have the right of way.

Now all we have to do is wait for Alex to recover and get a new bike. «OO

The crushed helmet.

"...without a helmet, this would have been a fatality."

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Calendar Festival Spotlights Ottawa Jazz Festival 2008 20-22 June 2008 Cisco Ottawa Bluesfest 3-13 July 2008 Sound and Light Parliament Hill 7 July to 7 September 2008 Ottawa International Chamber Music Festival 25 July to 9 August 2008 Red Bull Flugtag 3 August 2008 Rideau Canal Festival 4 August 2008 Ottawa Folk Festival 17 August 2008 Fall Rhapsody 19 October 2008 Canoe/Kayak Fishing Tourney (Hosted by Ottawa River Keepers & Trailhead) 20 August 2008 Westboro Beach, Ottawa River

Let your website work for you for just pennies a day!

Contact us today! * Best prices * Quick and Professional service * 100% guaranteed

Email: manager@kanataweb.com

Tel: 613-963-0429

www.OttawaOutdoors.ca

Atlantis Kayaks Titan 18/3 $3595 FRONTENAC OUTFITTERS

Paddle your own adventure!

Delta Kayaks 17 $2575 Skeg / $2675 Rudder FRONTENAC OUTFITTERS

H2o Composite Canoes Prospector 16/4 $2195, $2595 FRONTENAC OUTFITTERS

Ocean Kayak Peekaboo Sit-on-top $950 MOUNTAIN EQUIPMENT CO-OP

Choose your boat for your next adventure.

Try these on for size, paddle-test-drive them and choose a boat for life!

Evergreen Prospector 16' Fiberglass Aluminum Canoe $1100 MOUNTAIN EQUIPMENT CO-OP

Baffin $1975 OTTAWA PADDLE SHACK

Daytripper 10 $749 OTTAWA PADDLE SHACK 22

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Riot Enduro $1049 OTTAWA PADDLE SHACK

www.OttawaOutdoors.ca

Photo by henry georgi

Welcome to Frontenac Outfitters.

"Ontario’s On-Water Canoe & Kayak Centre”

25th YEAR I NB

We stock 100's AND we have a lake!

USINESS

"Everyone must believe in something. I believe I'll go canoeing."

Henry David Thoreau

"Love many, trust a few, and always paddle your own canoe."

Anonymous

Price & Satisfaction Guaranteed!

Located two hours S. West of Ottawa (1/2 hr. north of Kingston) beside Frontenac Provincial Park – Ontario’s most Southern Wilderness Park

TOLL FREE in ONTARIO: 1.800.250.3174 1.613.376.6220

Enjoy Gatineau Park and respect its environment

Each

year, some 1.7 million visits are made to Gatineau Park, the capital’s conservation park. Gatineau

Park plays an important role in the conservation of ecosystems

For information on Gatineau Park, contact the NCC at 1-800-465-1867, 819-827-2020, 613-239-5090 (TTY) or 1-866-661-3530 (TTY toll free), or visit www.canadascapital.gc.ca/gatineau. «OO

and biodiversity in the National Capital Region.

The National Capital Commission (NCC) has the responsibility for preserving both the Park’s natural areas and its cultural heritage while at the same time making it easy for visitors to enjoy recreational activities while respecting the environment.

Everyone can help preserve this jewel in Canada’s Capital Region by keeping in mind a few simple guidelines.

HIKING

Visitors to Gatineau Park can enjoy more than 165 kilometres of pathways and trails.

By remaining on official trails, hikers can prevent damage unknowingly caused by trampling fragile habitats. This is especially true on the Eardley Escarpment, which is home to several at-risk plants and rare bird species. To help you stay on the trail, maps are available at the Gatineau Park Visitor Centre.

MOUNTAIN BIKING

Mountain bikers have access to 90 kilometres of mixed-use mountain biking trails – ideal for beginners and intermediate riders. Thrill seekers and competitive cyclists can push their limits on trails developed for this purpose at Camp 24

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Fortune. Riding off-trail or and creating new trails damages plants and animal habitat.

Enjoy the thrill of nature, but stay on (the designated) track!

ROCK CLIMBING

The NCC has been working with the Climber’s Coalition to promote a “leave no trace” approach in areas where rock climbing is permitted. Some restrictions are necessary to ensure the protection and regeneration of ecosystems on the escarpment. Check out the Gatineau Park website to find out where rock climbing is permitted, and avoid top roping in restricted areas. That way you’ll contribute to the respect and revival of this fragile environment.

PACK IN, PACK OUT

The Park has designated picnic areas with animal-proof garbage containers. If you bring food with you elsewhere in the Park, please take the leftovers home.

INTERPRETATION TRAILS

To develop a better understanding of Gatineau Park’s natural environment, take time to read the interpretation panels along the trails. They’re there to help you discover its natural treasures. www.OttawaOutdoors.ca

Gatineau

park. They

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ascapital .gc.ca/bi 819-827-20 king 20 � 613-2 39-5090 ( tty)

Quebec maps out wine routes for cyclists And if you’re tired, call a cab!

uebec’s Eastern Townships are a fairly new place on the map for wine aficionados, and the province has put together an intriguing roster of tours.

To start easily, the BromeMissisquoi area offers a 140-kilometre wine route covering 16 vineyards – a lot of wine, and many routes, but you can make shorter excursions ranging from 26 to 48 kilometres. It’s easy on the eyes, a region is dotted with glens and valleys, picturesque villages, and with Vermont’s Green Mountains as a backdrop.

The 32-kilometre Berceau de la viticulture (birthplace of Quebec wine growing) tour, includes the L’Orpailleur vineyard with its vine and wine Economuseum. You can learn how wine is made, and take in a collection of antique tools.

When passing Stanbridge East, stop at the Missisquoi Museum, built on the banks of the Pike River in 1830. It’s open until

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October 12 and offers a history of volunteer firefighters.

Riding from Stanbridge East to Frelighsburg you see Mount Pinnacle (near Baldwin Mills) in all its splendor. One of the most beautiful villages in Quebec, Frelighsburg has a fascinating architectural heritage that includes the Joseph Lansberg general store, now a café-restaurant specializing in maple products. Savour the charm of this historic village, visit resident artists and taste the local products while enjoying the spectacular views.

Your return brings you to the Vignoble Clos Ste-Croix winery, in the heart of Dunham. This crossroad is the ideal spot for an afternoon rest after the delights of the Laperle bakery, or the fine foods of the Rumeur Affamée bakery/boutique.

For its part the Domaine des Côtes d’Ardoise vineyard brings together wine and culture from July 14 to October 14 with Nature et Création, an exhibition of about 100 sculptures, while the Vignoble Les Blancs

Coteaux will help you discover the history of Quebec’s wine growing pioneers; and the Vignoble les Trois Clochers offers you an unspoiled view of the Village of Dunham.

Wine goes with fine food and that includes the famous Brome Lake duck. Chefs from across the region use their creativity to promote this and other regional foods.

And there are other excursions. The Circuit du patrimoine (Heritage Tour), 48 kilometres of glens and valleys, which passes through the village of St-Armand, whose general store and old railway station reveal the region at the turn of the 20th century. In Notre-Dame de Stanbridge, you can take in the covered bridge and country schoolhouse, and stop at the dam for the beautiful view at the bike rest stop that awaits you.

For those with stronger calves, Le Tour des Monts Sutton (Sutton Mountains Tour) is clearly marked over its 77 kilometres of climbing and downhill challenges. Sutton, a renowned four-season outdoor destination, offers a wide variety of activities.

Many quality lodgings, B&Bs, inns and condos offer Wine Route packages including a visit to a winery and a box lunch. Watch for Bienvenue cyclistes certification.

Cyclists who are too tired, have a breakdown or who don’t want to retrace their steps can call a bike taxi service on county roads and bike paths alike, 24-7. No reservations needed but expect a wait of up to an hour. The taxis can take up to four cyclists and their bikes. It costs $40 for the first 30 kilometres and $1.45 per kilometre after that. Just call 1-877-766-VELO (8356).

For more info, it’s www.laroutedesvins.ca or www.brome-missisquoi.ca. «OO www.OttawaOutdoors.ca

Ladies or Men’s Diad jacket $249.99 Ladies or Men’s Diad jacket

$249.99 Ladies or Men’s Diad jacket $249.99

ICE MELTS. SNOW THAWS. WINDS CEASE. EXPLORATION LIVES YEAR-ROUND.

S. E. N S. LIVES YEAR-ROUND. E. N LIVES YEAR-ROUND. www.OttawaOutdoors.ca

The North Face

By The Expedition Shoppe 342, Richmond Road Ottawa ON The Expedition Shoppe Tel: 613.728.6678

The North Face

By

342, Richmond Road

The North Face Ottawa ON

Damian Benegas. The Lost Coast, California. Photo: John Dickey

Damian Benegas. The Lost Coast, California. Photo: John Dickey

OTTAWA

By The Shoppe Tel:Expedition 613.728.6678 342, Richmond Road Ottawa ON Tel: 613.728.6678

>> SUMMER/FALL 2008

27

COOL GEAR / HOT CLOTHING

columbia's Omni-Dry® Mountain Tech™ Long Sleeve Tee – 34.99 Get out and stay out with the Titanium Omni-Dry Mountain Tech L/S Tee which features a UV protection factor of 15+. Made to be functional and quick drying for the ultimate in comfort and performance. OmniDry® is Columbia’s exclusive high-performance moisture management process. It’s engineered to keep the body comfortable and dry by drawing moisture to the fabric surface (wicking) where it can quickly evaporate. See more at www.columbia.com

Bob Strollers Revolution Single – $399 The new BOB Revolution does just that, revolutionizes the BOB Sport Utility Stroller by providing a rotating 12" inch front wheel that rotates for improved manoeuvrability and handling, or can be locked out for safer running or off-road use. This stroller features suspension, quick and compact folding, and roomy seat and storage space. Also features rear wheel brakes for easy locking and reliability. Look for it only at Fab Baby Gear.

Naot Women's 'paris' & men's 'mikael' – $150 Naot offers customers a unique combination of quality comfort and fashion. Their footwear features a specialized anatomical footpad that replicates an image of your foot, just like the footprint we leave when we walk in the sand. The Naot footpad possesses a supportive anatomical structure that encourages a natural and corrective posture. Look for it at Glebe Trotters.

Antares 3 – Sierra designs – $319 The three-person Antares uses Reverse Combi Technology to maximize interior space, but with two doors and vestibules to easily house gear and bodies.

Variable-diameter DAC NSL Featherlite poles create more room on the inside, while the 70-denier tent fly guarantees years of long-standing use.

Tent Guard with Ultra Fresh protects the tent's floor and body from mold or mildew; while details like reflective guy outs, colorcoded webbing, Clip Locs and Swift Clips push function to the limit.

Look for it at selected local retailers

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Wicking towels – $12-29 It’s been called the “human shammy”, but the superlightweight wick-er warmup sport & travel towel by Vancouver Island’s Discovery Trekking Outfitters is nothing like any towel you’ve seen. Rather than absorb, this moisture-management fabric pulls water around the fibres, spreading it across the surface where it quickly evaporates. The towels don’t get musty smelling like conventional towels as they contain silver, one of the best antimicrobials known. The wicking towels have extremely high sun protection, and are available in four sizes for everything from swim & travel, backpacking & camping, court sports, running, and golf. Discovery trekking also sells some very novel “gripping clips” for hanging towels (or anything else) when camping or boating ($2.55). As well, look for crib sheets for the wee one ($45). Look for it at www.wickingtowel.com

H2O Composites Heritage series Canadian 16-6 – From $2,195 Perfect for day trips and week long excursions, H2o Composites Canadian 16-6 Canoe is a close replica of an "early settler canoe" discovered in South Western Ontario in decades past. H2o's design embodies the finest characteristics from this exceptional craft, then added their own modern technological refinements... the resulting combination may just be the ultimate "Canadian" canoe. The Canadian's shallow arch hull design and shoe keel provide a rare blend of performance and stability sought by many canoe builders but seldom achieved.

An exceptional shoe keel design aids tracking, protects against grounding, while sacrificing little in the way of maneuverability. Styles include: Kevlar 48lbs / 21.8 kg $2195, Superlight Kevlar 42 lbs / 19.1 kg $2595, and Carbon Kevlar Hybrid 39 lbs / 17.7 kg $2995. As well, the Chestnut Prospector 15, Chestnut Prospector 16, the Bob Special 15 and the Canadian 16/6 will be unveiled at the Annual Spring Sale & Symposium May 2nd to May 4th. We invite you to meet Jeff & Chris, H2o's Composite canoes' owners...then go for a paddle! Paddle it at Frontenac Outfitters On-Water Canoe & Kayak Centre.

www.OttawaOutdoors.ca

Blue Ridge Camping Hammock by Lawson Hammock – $159.99 Blue Ridge camping hammocks are designed specifically for backpacking in hard terrain. Anywhere a tent can't go: the mountain side, jungle, wilderness, along river beds, etc. It's for people who are on the move, need to set up fast and go. It can be used either as a tent hammock or on the ground as a bivy tent. The camping hammocks are made of the finest materials, including a nylon pack cloth bed, rip-stop nylon rain fly and no-see-um netting.

Camping hammocks are safe, comfortable, easy to set up and really protect the occupants from flying insects and the elements. It's also light weight, weighing only 1.92kg (4.25lbs). Users don't have to carry added bulky weight such as ground tarps and sleeping pad, it holds up to 113kg (250lbs) and comes in a variety of colours. Look for it at www.lawsonhammock.com. columbia's TONAL STRIPE PIQUE POLO – $ 39.99 Comfort never goes out of style. This soft knit offers plenty of stretch for a variety of activities and environments. Fabric flexes to move with you for maximum comfort. Get out and stay out longer with the Tonal Stripe s/s Pique Polo which features a UV Protection factor of 50+. It has a shaped fit and is endorsed by the Skin Cancer Foundation. See more at www.columbia.com

SPOT SATELLITE MESSENGER – $169.99 SPOT is the world’s first satellite messenger and sends your exact GPS coordinates and selected messages over commercial satellites to tell others of your location and status. It works around the world, independently of cellular networks and features four key functions that enable users to send messages to friends, family or emergency responders, from your exact location. Look for it at www.gpscentral.ca.

Black diamond cosmo - $30 Providing bright, close-range light, these little lamps use a ½ watt LED beam for scrambling back to the car or nervously scanning the darkness to see what’s making that “bear-like” noise. Switch to the two proximity LEDs for plenty of close-up ambient light for cooking in the vestibule or peeping under the bumper for your stashed car keys. Both lamps have eight different brightness settings (including strobe illumination) and two modes, allowing you to tailor your light intensity and conserve batteries— because sometimes your one-day push turns into a few. The beam reaches approximately 22m (75ft), and you can see the side trails and tree-tunnels if you're scrambling or trail running. It'll burn 120 hours at his high setting and you'll notice it start to dim after about 30 hours. Look for it at www.bdel.com.

rafters cupsole lynx – $48 (APPROX) Cupsole Lynx comes with dual density molded eva wrapped with waterproof pigskin. Features a waterproof tumbled Reno leather upper. The outsole and mid wedge both have cork mixed in to reduce amount of eva and rubber used. It has a non marking rubber/cork mix. Look for it at Bushtukah.

www.OttawaOutdoors.ca

MEC Brooks Bag Dry Bags – $10/$29 Until now, dry bags other than the polyurethanecoated fabric models, contained PVC. More and more people are reluctant to buy PVC due to concern about the environmental and health effects of the chlorine residue left by PVC manufacturing. These bags deliver the look, feel and function of PVC without the associated environmental nastiness.

Look for it at Mountain Equipment Co-op.

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How to get kids into whitewater kayaking

By Jennifer Gratto

¦¦It’s

1985 and my 10-year-old eyes are fastened onto the TV screen watching a kayaker plunge off a cliff into the river. As I continue to peek around the corner of the stairs (I am supposed to be in bed), the same kayaker flips over and then rolls himself back upright. Wow! That’s it. I’m going to be a kayaker.

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Fast forward to 2008, and not only am I in my 22nd year of paddling, but I’ve introduced hundreds of kids (ages six and up) to the joys and challenges of whitewater kayaking.

Due to today’s kid-specific equipment, it’s easier to get them into the spray now compared to decades ago, despite the ageold perception that whitewater kayaking is an extreme sport. Yes, there’s a level of risk – as with any physical activity – but there is a safe progression possible from beginner to expert paddler. Many recreational paddlers are happy, safe and challenged at a level of the sport well below the extreme.

What is the best way to introduce kids to whitewater kayaking? First, the youngster must want to learn. No one, especially a child, should be forced into it. Being able to swim is helpful but less important than a certain comfort with, or desire to be in, the water. Nervousness is normal.

Here are some ways to help kids not only get interested in kayaking, but stay interested.

Find a good teacher or kayaking course. www.OttawaOutdoors.ca

Look for an experienced, certified paddler who is good with kids. First impressions stick. Breaking bad habits is harder than learning it right in the first place.

Find a paddling organization that offers continued opportunities for kids after the introductory course is over. Such a course should offer knowledge of: • proper boat entry/exit, on and off the water • kayak equipment: Kids should begin in kid-size boats with kid-size volume and length. They’ll need lightweight paddles of the right length and small shaft diameter. And they’ll need properly fitted lifejackets.

• basic strokes: Proper strokes on whitewater have to be learned on flatwater first.

• basic river terminology and river “reading”: It’s easy to teach paddlers to look at a slight disturbance on the water surface and understand that there’s a dangerous rock ledge directly underneath. Start this training early and it becomes second nature.

• river safety and rescue techniques: Instructors should teach “what if” situations.

www.OttawaOutdoors.ca

A formal course is a good idea because a well-intentioned family member or friend may not have the experience, or command the same respect as a stranger. The whitewater school should allow the child to participate with children her own age; different ages learn at different speeds. And the course should be fun, with games as well as drills.

If you’re sending your kids off to class, or going kayaking together, don’t push them past their limits. And don’t take chances with stormy weather. Paddlers should be

off the water before lightning strikes, and wait for at least 15 minutes after the last bolt. Rain or shine, dress your child properly for both water and air conditions. Even on a warm day, body temperature will drop if children are often in the water. No one learns well when they’re cold.

On the other hand, all children benefit from learning an exciting sport like whitewater kayaking. They’re challenged and they grow in self-confidence. And it’s more fun than they’ve even imagined. «OO

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6

Outdoor adventures to try this summer Whitewater Rafting

why you’ll love it • Just look at the photo!!! Yahoooo! There’s several outfitters nearby that are ready to take you, your friends or your family for a great adventure. Call any of these companies: Wilderness Tours www.wildernesstours.com; Esprit Rafting www.whitewater.ca; RiverRunners www.riverrunners.com; Owl Rafting www.owlrafting.com.

sailing

why you’ll love it • There’s nothing like the wind blowing, your boat on edge, and the mist cooling you as you skip along the surface of the water. Really, it’s a complete rush. Try it once, go for the day, even get certified. You’ll definitely get hooked. Call any of these companies: Ottawa Sailing School www.boattraining.com; Nepean Sailing Club www.nsc.ca; Britannia Yacht Club www.byc.ca; Ottawa New Edinburgh Club www.onec.ca; Barry’s Bay Outfitters www.barrysbayoutfitters.com

PHOTO BY Jesse Henderson/Curved Space Studios

caving

why you’ll love it • To quote one of our writers (Heather Burke) “. . . just when you start to work up a sweat, you arrive at the caves and the comfort of their natural air conditioning. Spend lots of time wandering, crawling, splashing and swimming through the ancient cavities, appreciating the quiet beauty.” That’s why you’ll love it. Call any of these companies: Lusk Caves (Gatineau Park) www.capcan.ca/gatineau/nature/luskcaves_e.asp; Bonnechere Caves www.bonnecherecaves.com; Lafleche Caves www.aventurelafleche.ca

aerial PARK

why you’ll love it • Firstly, because you’ve probably never seen something like this. Secondly, we think it’s a great adventure because you’re up exploring and having fun in the trees. It’s great for you, or for the family as they often have two or three different levels of routes. Look to enjoy suspension bridges; Tarzan ropes; wooden footbridges, nets and giant zip trek lines. Both companies are ready to show you the way.

Camp Fortune www.campfortune.com; Lafleche Caves www.aventurelafleche.ca

why you’ll love it • With all the different types of surfing you can do having fun while getting wet was never so easy. Head out to one of the local surf stores and invest in the gear; or if you want you can look into renting it first. Then strap on the board of choice and experience the rush of riding the waves.

Surf Side (613) 726-7873 (SURF) Shoreline Surf & Wakeboard Shop (613) 729-7261

wind&board surfing

why you’ll love it • It’s totally social with great instructors with you to help you along. Kayaking right on the waves is an unique experience we know you’re going to love. And once you nail your roll, there’s nothing cooler. Lots of courses are offered by different companies, but here are a few to get you started: Liquid Skills Kayaking www.liquidskills.com; MKC www.mkc.com; Down to Earth Kayaking www.downtoearthkayak.com; Wilderness Tours www.wildernesstours.com; Riverrun Whitewater Resort www.riverunners.com.

PHOTO BY WILDERNESS TOURS

Whitewater kayaking

3 200

With lakes, don’t be surprised if one of them shares your name.

3 200 lakes 4 major rivers 800 km of canoe routes 1 km of zip-lines 900 km of 4 season ATV trails

80 km of bike trails

550 meters of Aerial Treking

900 km of snowmobile trails

The VallĂŠe-de-la-Gatineau, a play-ground up to your expectations.

Available now, the 2008 activities planner and the VallĂŠe-de-la-Gatineau bicycle trail map promo@3200lacs.com

If I had a boat Publisher rediscovers the love of Ottawa River sailing

DID

you ever think of sailing? You know, actually getting out there under or behind a sail with wind and water? I have. So early this summer I went sailing for the first time in 24 years and it awakened that surprising mix of feelings that put peace and calm up against speed and adrenaline as you take on the river.

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All those years ago in the local Canadian Naval reserve, I got the chance to zip around Shirley’s Bay and it was one of the most enjoyable moments in my life. After getting

www.OttawaOutdoors.ca

Photo by ryan brown

By Dave Brown

organized to do it all over again my day of sailing, arranged through the Ottawa Sailing School (OSS), began on a 30-foot craft. It ended later the same day with me reliving my youth aboard the smaller 420 sailboat that sits two. The 420 can get moving at breakneck speeds, and I was laughing at the sheer rush of it all. (That's me in blue in the photo, left).

It all started at 8:45 a.m. after I picked up my nephew Ryan — who is taking sailing lessons through the Nepean Sailing Club — to meet Ron Schute of the OSS. He drove us out to a place I’d never been before (Pinhey’s Point) to be met by a great couple with decades of sailing experience. Denny and his wife Brenda invited us on a twohour tour down the Ottawa River to the Britannia Yacht Club.

We sailed off downriver and Denny answered all our questions. I had long since forgotten even the names of the parts of the boat and sails: sheets, jib, tiller, cleats, halyards, mainsail, keel, on and on. While Ryan was helping Denny, Brenda shared the history of the Ottawa River with me, including the development of the local lumber industry and how the river’s sailing clubs came to be. It couldn’t have been a better day, with warm sun, blue skies spotted with clouds, and some of Mother Nature’s oh-so-important wind.

Ryan and I took turns at the helm to practise tacking (that means to bring a vessel through the wind in order to change course or direction) and other skills — like reading a navigational chart — to stay safe and have fun too. The day was ours to make.

Sometimes we adjusted sails for maximum speed, and other times we put the boat in cruising mode, making her calm and steady as we sat chatting and enjoying the view.

Denny reminded us of a big bonus in days of high gas prices. “Where else can you travel for hours and use no gas?” He’s right.

The wind is free.

Around noon we tied up at Britannia and talked sailing demographics over lunch.

I saw kids from age eight to 15 laughing and having a blast, sailing under exciting conditions and safe supervision. There are courses that keep children close enough for a parent’s eye, and others for every level you can imagine, so progress and comfort go hand in hand.

It was after lunch that I got to jump into that 420 craft with a guide, and off we went. Whipping along on a windy day, I was leaning way out of the boat as www.OttawaOutdoors.ca

a counterbalance, harnessing all the wind and speed we could muster. It was sailing for my own amazement.

Sailing clubs offer tonnes of access to boats, and if you wanted to buy a sailing craft with sleeping accommodations you wouldn't have to look far. Some percieve sailing to be a sport for the rich and famous only, this couldn't be further from the truth.

There are all sorts of affordable sailing craft available including a large selection of good used boats. Remember, unlike cars, boats don't rust out and virtually last forever if they are looked after.

If one day you aspire to sail bigger waters like Lake Ontario or in the Carribean, experience gained sailing on the Ottawa River will prepare you well. You could be the next local sailor already in transit or planning their next sailing destination to an exquisite anchorage down south and only accesibile by boat.

Ottawa Outdoors readers in general look like once and future sailors. Members of Ottawa River sailing clubs are out hiking, biking, kayaking and skiing when they’re not sailing. It’s all about fresh air and being at one with nature.

So try something new in your outdoor life. Bring the whole family and join the fraternity of social, outgoing Ottawa River sailors. (And send in your e-mail address to enter our contest for a free sailing lesson.)

With every sunset reflecting off the Ottawa River you’ll be glad you did.

(Dave Brown is publisher and editor-in-chief of Ottawa Outdoors and Calgary Outdoors.

And a born-again sailor.) «OO LOCAL Sailing schools & clubs Ottawa Sailing School www.boattraining.com 613-721-8683 Britannia Yacht Club www.byc.ca 613-828-5167 Nepean Sailing Club www.nsc.ca 613-828-4636 Kanata Sailing Club www.kanatasailing.com 613-832-2762 Lac Deschênes Sailing Club www.ldsc.ca 613-828-4697 Ottawa New Edinburgh Club www.onec.ca 613-746-8540 Rockcliffe Yacht Club www.ryc.ca 613-748-3005

This adventure will leave you breathless.

Trapise through the tree tops on monkey bridges, suspended walkways, Tarzan ropes and even a snowboard.

Finish the adventure with the ultimate thrill of soaring down the giant zip lines. Fun for all ages with an adult and children’s course.

300 Dunlop Road, Chelsea QC Minutes from downtown Ottawa

819 824-5517 www.campfortune.com

Club de voile Grande-Rivière www.cvgr.qc.ca 819-682-2847 Gatineau River Yacht Club www.gryc.ca 819-827-2122 The Ottawa River Sailing Page www.sailquest.com/ottawa OTTAWA cf_ad_2.35x9.875_ott_out.indd 1

>> SUMMER/FALL 2008 37 6/25/08 9:35:31 AM

Your Ottawa Valley Adventure Directory Ontario's Adventure Playground 1-800-757-6580

www.ottawavalley.org

Outfitters

Canadian Voyageur Adventures

Arnprior

ON

800-833-5055

www.gocanoe.com

Barry's Bay Outfitters

Barry's Bay

ON

888-779-7705

www.barrysbayoutfitters.com

Esprit

Davidson

QC

800-596-7238

www.whitewater.ca

The Great Canadian Bungee

Wakefield

QC

877-828-8170

www.bungee.ca

Foresters Falls

ON

800-461-7238

www.owlrafting.com

Esprit

Davidson

QC

800-596-7238

www.whitewater.ca

Madawaska Kanu Centre

Barry's Bay

ON

613-756-3620

www.mkc.ca

River Run Family Rafting

Beachburg

ON

800-267-8504

www.riverrunrafting.com

Chutes Coulonge

Mansfield

QC

888-683-2770

www.chutescoulonge.qc.ca

Hugli's Blueberry Ranch Ice Cream & Gift Store

Pembroke

ON

613-638-1288

www.blueberryranch.ca

Top of the Mountain Tours

Killaloe

ON

613-757-0288

www.topofthemountaintours.com

Renfrew

ON

1-800-668-0466

www.golfaholics.ca

Booth House Inn Bed & Breakfast

Pembroke

ON

613-735-1151

www.bbcanada.com/5564.html

Skyhill Bed & Breakfast The Hobit Bed & Breakfast Campgrounds & Cottages

Westmeath Eganville

ON ON

613-587-4132 613-628-1173

www.skyhill.ca www.thehobit.ca

Antler's Kingfisher Lodge

Deux Rivieres

ON

877-784-7864

www.antlers-lodge.com

Red Wolf Retreat

Eganville

ON

613-754-5241

www.redwolfretreat.ca

Stuart Log Cottage

Eganville

ON

613-628-3311

www.stuartlogcottage.com

Sunny Hill Resort

Barry's Bay

ON

613-756-2640

www.sunnyhillresort.com

Jocko’s Beach Resort Inc.

Calabogie

ON

613-752-2107

www.jockosbeach.com

Petawawa River Inn & Suites Lodges & Resorts

Petawawa

ON

800-573-9775

www.petawawariverinnandsuites.ca

Calabogie Peaks Resort

Calabogie

ON

800-669-4861

www.calabogie.com

Greystone Manor & Cottages

Golden Lake

ON

613-625-2999

www.greystonemanor.net

Les Cabines De La Chute

Mansfield/Fort QC Coulonge

866-883-3469

www.lescabinesdelachute.com

Mountain River Lodge

Deep River

ON

613-584-2861

www.ko-riverlodge.com

Communities Town of Petawawa

Petawawa

ON

613-687-5536

www.petawawa.ca

Township of Greater Madawaska

Calabogie

ON

613-752-2222

www.somuchmore.ca

Township of Madawaska Valley

Barry's Bay

ON

613-756-2747

www.madawaskavalley.on.ca

Guided excursions, Voyageur canoes; one/multi day, custom, historical eco-tourism.

Sales, rentals of quality kayaks, canoes, sailboats, paddling gear, daytrips.

Committed to providing excellence in whitewater adventures, instruction and environmental practices.

Experience the thrill of your life at one of the world's spectacular bungee sites.

Paddling Schools Owl Rafting on the Ottawa River

One-day and two-day whitewater raft trips down the Ottawa River.

Whitewater Adventure Committed to providing excellence in whitewater adventures, instruction and environmental practices.

Whitewater kayak and open canoe instruction - 2-day and 5-day courses.

River Run Rafting on the Ottawa River guided trips for ages 8 - 87 (No experience necessary).

Attractions Coulonge waterfall park; nature, history & industry working together to preserve the past.

High bush blueberries (mid July - Aug), giant pumpkin boat races, fall family fun activities.

Providing the guide, the ride (ATV), and four-wheeling fun!!

Golf Courses Golfaholics.ca

Greatest golf package value in Canada. 10 courses from $99.

Bed & Breakfast Victorian mansion, circa 1893, fully restored. Close to all ammenities.

In the heart of whitewater country.

Twice award winning.

Houseboat, ATV, golf, fish, explore the river, "Says it all".

Yurt and cabin rentals, outdoor activities, groups welcome, nature retreat.

Spacious, quiet getaway with loft, fireplace on Mink Lake.

A-1 accommodation - boating, fishing, swimming on Bark Lake - Indoor pool.

Hotels & Motels

38

Golf, fish, swim, bike, hike at beautiful Calabogie Lake.

Now serving Continental breakfast!

The region's premier mountain, lake and wilderness resort.

Great cottages; location; beaches; fishing - all with free amazing sunsets.

Log cabin resort with seasonal getaways and nature tours.

Resort, cottages & Bass boats on the awesome Ottawa River.

Petawawa dynamic by nature.

Calabogie. So much more to explore. www.somuchmore.ca.

Trails, roads, rivers and lakes to suit everyone's enjoyment.

To find a full listing of tourism businesses in the Ottawa Valley, visit www.ottawavalley.org

Paddle the Ottawa Valley Lots of rivers, lots of ways to find them

If

MADAWASKA RIVER AT BURNSTOWN (flatwater) Burnstown is a small, historic hamlet at the junction of County Road 508 and County Road 52. This is a scenic flatwater stretch of the Madawaska River with a public beach, ideal for put-ins just 400 metres east of Burnstown on 508.

GETTING THERE

There are two ways to get to the put-in.

Drive north of Arnprior on Highway 17 to the turnoff at County Road 508 to Burnstown and Calabogie. About one kilometre before Burnstown is a municipal park along the Madawaska. There may be someone there to collect a loonie for launching canoes. The second route is to turn west in Pakenham on Waba Road (Scoops is just around the corner), and travel to White Lake. Turn north at the intersection in White Lake and Burnstown is the next hamlet down www.OttawaOutdoors.ca

the road. At the junction just over the big bridge, turn right and the park is down that road about a kilometre.

For your GPS, it’s Lat. N 45.389813, Long.

W 76.570735 ON-WATER DIRECTIONS

Launch your canoe and travel downstream (to the left) following the shoreline and exploring the little bays. Just before the big Stewartville Dam, glide across the river to a sloping pasture where you can stop for lunch. After lunch, follow the south shoreline back to the park.

OTHER RESOURCES

• Scout the Madawaska River, and watch a multimedia trip guide on the at www.riverviewmultimedia.com • Backcountry Adventures, located at the Calabogie Peaks Resort • Madawaska River Voyage Excursion – $47 per person at www.calabogie.com or 1-800-669-4861

MUSKRAT LAKE AND SNAKE RIVER (flatwater) This route has a rich natural environment and varied wildlife partly because it runs through the Snake River Conservation Reserve, a provincially significant wetland.

Samuel de Champlain passed this way in 1615, when he canoed along the Muskrat Lake, the entry point to the river, on his exploration up the Ottawa Valley.

GETTING THERE

On Highway 17 about 12 kilometres west of Cobden, turn northeast onto Cornerview Road, and follow it to the next intersection.

Turn right and park your car at the side of the road beside Muskrat Lake.

For your GPS, it’s Lat. N 45.715859 and Long. W 76.967341.

To order or download your free copy of Paddle Routes of the Ottawa Valley, a travel guide and roadmap, visit www.ottawavalley. org or call 1-800-757-6580.

ON-WATER DIRECTIONS

Paddle southwest to the right or “up” Muskrat Lake from the put-in. Muskrat Lake is 14 kilometres long in a pre-glacial valley that occupies an old fault line. The lake’s western shore abuts a clay plain, while an escarpment of Precambrian Rock rises more than 60 metres to the east. Enter the Snake River 4.5 kilometres from the put-in. It flows into Muskrat Lake from the west. Paddle upstream as far as your time permits. Keep en eye open for migrating ducks in spring and fall, otters and muskrat, sandhill cranes and the diminutive green heron. «OO

Photo by rapid media

you’re wondering where to paddle in the upper Ottawa Valley, the experts have some ideas. The Ottawa Valley Tourist Association along with canoe and kayak enthusiasts have assembled a collection of routes to help visitors and locals alike explore these waterways.

The Paddle Routes of the Ottawa Valley Guide has a sampling of its many flatwater and whitewater trips – from a few hours and kilometres to weekend and multi-day routes. The guide provides directions with put-in and take-out locations, points of interest, skill levels and route descriptions.

Keep in mind that Ontario Power Generation operates hydroelectric powergenerating dams and stations along the Madawaska River and many others. Play it safe. Stay well clear of stations, dams, their shorelines and surrounding waterways.

Stay on the sign-posted portage routes, and obey all warnings, signs, audible alerts, booms and buoys.

Here’s a look inside Paddle Routes.

OTTAWA

>> SUMMER/FALL 2008

39

Bringing baby camping The ABCs of doing it right

By Karen D. Crowdis

You

knew having a baby would change things, but now the joke about forsaking the things you love seems less funny. Especially when the camping bug bites, and baby is only two months old.

Go, of course, but how?

Camping is simply living outdoors.

It should be simple then to take a baby camping and in truth, it really is simple.

First, forget the notion that baby needs all that stuff. Planning, not a lot of gear, is the key to happy camping with baby in tow.

You will bring more stuff than you did before. And baby will be out of sorts at first, but will settle faster when you are comfortable. Know what you need.

To plan a successful trip, consider the following:

WEATHER

Temperature is only one factor. Camping around Ottawa-Gatineau is challenged primarily by this area’s humidity. Humidity increases the risk of heat stress because the human body can not effectively cool itself.

Know cooling techniques that you can use.

Also, consider sun, wind, rain and even snow in early- and late-season camping.

Don’t use sunscreen until your baby is six months or older, as well, bring something to make shade (e.g. a tarp), which can provide added protection from rain and wind too.

CLOTHING

Be prepared with a variety of clothing for your little camper – extra changes for those inevitable blow-by diapers, warm sleepers with feet, an undershirt or “onesie” underneath.

Also bring something for his/her hands that always seem to wiggle out of the blankets. Socks work well for this purpose, but ensure the elastic will only be tight enough to keep them on. Bunting bags are great for camping. Many have hoods and optional hand covers. Slings mean baby stays close to you, and is easily protected from the elements by your clothing. Bring a sling, stroller or front-back carrier for 40

OTTAWA

>> SUMMER/FALL 2008

walking around; baby will love the new sights. If baby is a bit older, remember footwear.

FOOD

Breastfeeding makes camping with an infant really easy. Just find a comfortable spot and you are set. If you are using formula, you will need pre-sterilized bottles and nipples. Plan how much formula to bring. Consider ready-to-use formula or bring distilled water to mix it. Think about how long you will be camping, and if you will need to sterilize used bottles while you are there; that means extra water is needed.

PLAY

Small infants are so easy because you are their favourite toy. Bring a few additional toys and rotate them. Bring a plastic tablecloth to make a clean play space if baby is ready for tummy time or sits on his own. Use blankets to make it softer for laying or sitting. You can always show your baby things around the campsite, but baby should be well away from the fire, whether he/she is mobile or not. A first rollover shouldn’t be into the fire pit!

SLEEPING

Babies must not sleep directly on the ground. Use a portable crib, or for young infants a bassinet from home. Baby will feel more at ease with familiar bedding. Bring extra blankets to layer her. As at home, avoid pillows, stuffed animals or anything that poses a suffocation risk. Sleep sacs may be useful for babies who always kick off blankets. Never cover baby’s face. Trust baby to let you know if it’s getting too hot or cold.

BUGS

Creepy crawly guests are not welcome.

To keep bugs off baby, use a stroller bug net which fits over most portable play yards.

Even if insects are particularly bad, DEET is not recommended for babies under two years. Creams like Skin-So-Soft (Avon) are safer for baby, but not on those hands that so often go in the mouth. Chemicals in the smoke from burning insect repellents are also risky; use sparingly, if at all.

Camping with an infant is a fun adventure.

So, happy trails! «OO

CHECKLIST FOR INFANT CAMPERS

 hats for sun, rain, or snow, depending  footwear  long and short sleeve shirts, onesies, long and short pants, socks, fleece sleepers with feet waterproof outerwear  warm sweater, pullover or jacket  bassinet, portable crib  front/back carrier, sling, stroller  bouncy chair or something for sitting  formula, if not breastfeeding  distilled water  bottles, nipples  first aid kit, including baby’s medicines  large plastic table cloth for play area  extra diapers, wipes, cream  extra Ziploc bags for diapers, garbage  baby’s blankets from home  baby’s favourite toy  bug net, rain shield  waterless hand sanitizer for adults  tarp  sunscreen (if baby is old enough)  bug repellent – no DEET www.OttawaOutdoors.ca

Outdoors ad:Whitewater

6/27/08

4:10 PM

Page 1

Whitewater Village Luxury Cottage Club Whitewater Village is nestled into 4,000 acres of natural beauty just one hour west of Ottawa. This luxury cottage club offers a unique vacation experience in all four seasons.

Photo by ©iStockphoto.com/Jerry Horbert

Shared ownership means more of everything you want in a cottage at a fraction of the cost.

34 Luxury Waterfront Cottages • Entry point of $59,900 • Sustainably designed Private beach • Beautiful Clubhouse • Special Introductory Pricing Affiliated with Resort Condominiums International (RCI)

Interested in Cottage Ownership?

Tour the beautifully finished model cottage and enjoy a free BBQ July 19-20 • August 16-17 • September 13-14 • October 18-19 Sales staff on site every weekend of the summer

your waterfront, your memories

Please call to learn more about our special events in Ottawa this summer.

1-866-298-3333 www.whitewatervillage.ca Another sustainable development by Windmill Developments in partnership with Wilderness Tours

now open!

www.FabBabyGear.com

Visit our two locations 755 Bank St. (613) 238-8838

613-521-2612

GRANGE AVE.

HOLLAND AVE.

>> SUMMER/FALL 2008

WELLINGTON AVE.

ISLAND PARK AVE. CLARENDON AVE.

OTTAWA

SECOND AVE.

42

BANK ST.

FIRST AVE.

www.CapitalGolf.ca

GLEBE AVE.

4 km south of Bank & Hunt Club 7 days advance tee time booking 3798 Bank Street

1308 Wellington St. W. (613) 729-8838

Photo by jenny brown, model aidan brown.

Par 3 Golf Course • 18 holes featuring exclusively par 3 holes with the longest measuring in at 245 yds.

• Great course to play to sharpen up your short game and finish in 2 to 3 hours • Perfect for those learning to play golf Miniature Golf • Set on an acre of gardens and forests with 18 fun and challenging golf holes • A favourite spot for birthday parties for the young and for the young at heart

www.OttawaOutdoors.ca

ADVERTORIAL

Wilderness Tours Whitewater rafting, kayaking, mountain biking, and more

I

f you look around our Ottawa region you’ll come across some great resorts that offer an afternoon, day or weekend of adventure. Wilderness Tours (WT) is such a place, but in order for you to begin to appreciate what awaits you, read on as you gain a closer outline of each facet of this 35-year-old business.

In 1975, Joe Kowalski pioneered rafting on the Ottawa. Since then, WT crews have named the rapids and pioneered the routes, introducing more than a million people to the excitement of whitewater than all others combined. Other activities they have waiting include: Whitewater rafting

Whether you’re up for the high adventure, or out to enjoy some gentle family rafting, WT staff will take you down the river channels to make your day.

Mountain biking

Explore 600 acres of scenic trails or bike the spectacular whitewater of the Ottawa River on the beautiful Rafters to Rapids Trail. Beginner, intermediate and advanced levels available.

Whitwater kayaking

Radical kayak designs featuring shorter lengths have turned the paddling world literally upside down. Whether you call it rodeo, freestyle or playboating, it’s hot, it’s now and it’s “holy land” is the Ottawa River.

While the technique and boat designs make hot boaters hotter, they take the steep out of the learning curve for beginner and novice paddlers.

There has never been a better time for you to start paddling.

Great lodging

WT features hearty wholesome food with vegetarian alternatives at each meal, and licensed dining. Cozy accommodations and scenic campsites blend well with the indoor lounge with pool tables and fireplaces. Also, enjoy their heated sports pool and large hot tubs. Don’t forget the large sun deck and lively nights with sing along guitar and dancing.

New this year, everything you want to know about planning your adventure away can be found by contacting Wilderness Tours in either of the following ways. Enjoy!

• Telephone: 1-888-RAFT-NOW • Email: raft@wildernesstours.com • Website: www.wildernesstours.com

www.OttawaOutdoors.ca

OTTAWA

>> SUMMER/FALL 2008

43

EVENT CALENDAR & OUTDOOR LISTINGS DATE RUN

EVENT NAME

WEBSITE

12-Jul Rattle Snake Point 5 Peaks Trail Running Series 13-Jul Carleton Place Heritage 5 km Run 13-Jul Hintonburg Centennial 5 km Run/walk 16-Jul 20 Minute Challenge 19-Jul Over the Rainbow Race (Perth) 23-Jul No Frills 10 Mile Road Race 26-Jul Ark - 5 Peaks Trail Running Series 2-Aug National Capital 10 km Fun Run 2-Aug Whylie Ryan Surf & Turf 10-Aug Great Raisin River Footraces (Williamstown) 12-Aug NCRA Beaver Chase Series Event 4 17-Aug Brockville Downtown 5k 21-Aug Xerox 10km and 3 km run 28-Aug Glen Tay Block Race 30-Aug Canadian 8 km and 3 km Run 30-Aug Whylie Ryan Canadian Surf & Turf 3-Sep World Airline Road Race (Sep 3-6) 14-Sep Terry Fox Run 21-Sep Army Run 27-Sep ALSO's Amazing Book Race 27-Sep Glengarry Cancer Run 5-Oct CIBC Run for the Cure 11-Oct Beat Beethoven Run 12-Oct Rogers Television Ottawa Fall Colours Runs 12-Oct Michael Ryan's Most Excellent Turkey Trot 13-Oct Chelsea Challenge 13-Oct Fall Goat Half Marathon 18-Oct TransCanada 10km Championship 19-Oct Jim Howe Memorial Cross Country 19-Oct Madd Ottawa's Stride for Change 26-Oct Ottawa Hospital's Rattle Me Bones Road Race 1-Nov The Cookie Run ADVENTURE RACING 19-Jul Mitsubishi City Chase 6-Sep Frontier Adventure Challenge 13-Sep Ottawa International 24-hour Self Transcendence 27-Sep Frontier Adventure Challenge Fall Classic and Championship DUATHLONS & TRIATHLONS 12-Jul Triathlon de Gatineau 12-Jul Navan Kids of Steel Duathlon 1-Aug Thousand Island Triathlon/Duathlon 1-Aug National Capital Triathlon/Duathlon 3-Aug Deep River Triathlon 16-Aug Westboro Beach Kids of Steel Tri/Du

www.5peaks.com www.somersault.ca www.hintonburg.com/run www.runningroom.com www.events.runningroom.com www.ncra-ottawa.com www.5peaks.com www.somersault.ca www.somersault.ca www.williamstownfair.com www.ncra-ottawa.com www.somersault.ca www.runningroom.com www.glentayblock.com www.somersault.ca www.somersault.ca www.worldairlineroadrace.org www.terryfoxrun.org www.armyrun.ca www.also-ottawa.org www.geocities.com/glengarryrunwalk www.cibcrunforthecure.com www.events.runningroom.com www.somersault.ca www.somersault.ca www.eventsonline.ca www.therunninggoat.ca www.transcanada10km.ca www.ncra-ottawa.com www.maddottawa.ca ohfoundation.ca www.ncra-ottawa.com www.mitsubishicitychase.com www.far.on.ca www.ouser.org www.far.on.ca www.triathlongatineau.ca/tri www.ottawakidstri.ca www.somersault.ca www.somersault.ca www.deepriver.ca www.ottawakidstri.ca

Running / Duathlons / Triathlons / Adventure Racing Somersault Events Triathlons, duathlons, and running events for you or the entire family.

Zone3Sports Running/Tri training camps and drop-in programs.

Ottawa Adventure Boot Camp For women who are keen to train and get in shape.

The Running Room Ottawa’s running and walking club for team fitness.

Runners Web Website and resource for running and triathlons.

National Capital Runner’s Assoc. A running club for rec or competitive runners.

TriRudy Website and resource for duathlons and triathlons.

Synergy Adventure Training A corporate synergy company with a twist of adventure.

Frontier Adventure Racing (FAR) Real wildnerness. Real navigation. Real adventure.

Fitness / Health / Training Executive Fitness Leaders Executive fitness training, registered massage therapy and more.

Creative Wheel A nature-based consultancy to teach and motivate through coaching.

Holistic Clinic Professionals committed to high quality individualized health care.

La RoccaXC Mt.Bike School Camp for boys and girls, teenagers and women keen to enjoy mountain biking.

SantoshaYoga Drop-in and scheduled yoga classes all will enjoy.

WHITE WATER RAFTING COMPANIES

www.somersault.ca www.zone3sports.com www.ottawabootcamp.com www.runningroom.com www.runnersweb.com www.ncra-ottawa.com www.trirudy.com www.synergyat.ca www.far.on.ca

Wilderness Tours

In addition to rafting they offer kayak lessons and adventure camps.

www.wildernesstours.com

Owl Rafting

Rafting, sea-kayaking, lessons, plus adventure programs.

www.owl-mkc.ca

Esprit Rafting

Rafting, canoeing and several training and certification courses.

www.espritrafting.com

River Run Rafting

Rafting, family trips, kayaking, cabins and more.

www.riverrunners.com

www.fitnessleaders.com www.creative-wheel.com www.holisticclinic.ca www.mountainbikeschool.ca www.santoshayoga.com

EVENT CALENDAR & OUTDOOR LISTINGS DATE EVENT NAME 30-Aug Canadian Iron 226 Triathlon/Duathlon 1-Sep Last Chance Triathlon 1-Oct Fall Colours Duathlon PADDLE EVENTS 19-Jul Ottawa Rowing Club Recreational & Development Regatta 19-Jul Saturday Kayak Trip 27-Jul Ottawa River Canoe Trip 28-Jul Senior's Paddling Week 1-Aug Rideau Canal Festival 29-Aug Whitewater Challenge Weekend 28-Sep Head of the Rideau Regatta BIKE 12-Jul Ottawa Bicycle Club Grand Prix 13-Jul Provincial Criterium Championship 19-Jul Carlton Place to Perth Ride 19-Jul Ontario Cup DH (Jul 19-20) 26-Jul Ottawa River Path 27-Jul Cyclefit Bike Maintenance Clinic 28-Jul Voyageur Route (5 days) 9-Aug Lac des Fees Ride 9-Aug Rona MS Bike Tour Ottawa to Kemptville (2 days) 9-Aug Quebec Cup DH (Aug 9-10) 16-Aug Ride to Manotick 23-Aug Rural Aylmer Ride 13-Sep Ontario Cup DH (Sep 13-14) HIKING 20-Jul Carmen Trails Hiking Trip 27-Jul Escarpment Hiking Trip 10-Aug Lac Ramsay Hiking Trip 17-Aug Lac Philippe Hiking Trip 31-Aug Escarpment Hiking Trip 1-Sep Kelly Lake Hiking Trip ORIENTEERING 18-Oct Ottawa Orienteering Club Rogaine INLINE SKATING 9-Jul K2 Fun Fit Wednesday - Aylmer Marina 16-Jul K2 Fun Fit Wednesday - Ottawa River 23-Jul K2 Fun Fit Wednesday - Mousette 30-Jul K2 Fun Fit Wednesday - Rideau River 6-Aug k2 Fun Fit Wednesday - Dows Lake 31-Aug Ottawa Inline Skating Festival MEETINGS & WORKSHOPS 18-Jul Partner Yoga with Jamine & Karina Ackert 20-Jul Children & Parents Yoga 2-Aug Family Yoga Day

WEBSITE www.somersault.ca www.somersault.ca www.somersault.ca www.ottawarowingclub.com www.ottawasc.com www.ohoc.ca www.owl-mkc.ca www.rideaucanalfestival.ca www.wildernesstours.com www.ottawarowingclub.com www.ottawabicycleclub.ca www.ontariocycling.org www.ohoc.ca www.ontariocycling.org www.ohoc.ca www.cyclefit.ca www.cyclecanada.com www.ohoc.ca www.msbiketours.com www.fqsc.net www.ohoc.ca www.ohoc.ca www.ontariocycling.org www.ohoc.ca www.ohoc.ca www.ohoc.ca www.ohoc.ca www.ohoc.ca www.ohoc.ca www.ottawaoc.ca www.inlineottawa.com www.inlineottawa.com www.inlineottawa.com www.inlineottawa.com www.inlineottawa.com www.inlineottawa.com www.ottawayoga.com www.ottawayoga.com www.ottawayoga.com

HIKING / BIKING / SAILING / PADDLING / ADVENTURE CLUBS Ottawa Orienteering Club

www.ottawaoc.ca

We organize and take part in orienteering events in the Ottawa area.

Ottawa Hostel Outdoor Club

http://ohoc.ncf.ca

A rec club with hiking, cycling, canoeing, skiing, and snowshoeing.

Rideau Trail Association

www.rideautrail.org

A hiking club dedicated to maintaining the trail from Kingston to Ottawa.

Ottawa Rambling Club

www.geocities.com/orchike

A Club for the adventurous with activities every season.

Ottawa Triathlon Club

www.ottawatriathlonclub.com

A recreational organization dedicated to teaching the enjoyment of tris.

Ottawa Bicycle Club

www.ottawabicycleclub.ca

Offers a range of cycling programs from novice to expert.

Kanata Mt. Bike Community

www.mtbkanata.com

We ride our bikes, then do something related to bikes.

Citizens for Safe Cycling

www.safecycling.ca

The CfSC is a voluntary assoc. who work for better, safer cycling.

Ottawa-Carleton Ultimate Assoc.

www.ocua.ca

The largest Ultimate (Frisbee) league in the world.

Ottawa Disc Golf Club

www.odgc.ca

Dedicated to promoting this great sport to and for the public to enjoy.

Ottawa Sport and Social Club

www.ossc.ca

A co-ed, rec sport league, with tourneys and social events for adults.

Ottawa New Edinburgh Club

www.onec.ca

A popular rowing, tennis and sailing club for the region.

Ottawa Rowing Club

www.ottawarowingclub.com

Come see what rowing is like on the picturesque Ottawa River.

Liquid Skills Paddling Centre

www.liquidskills.com

Programs and clinics, kayak lessons, expeditions and teen camps.

Madawaska Kanu Centre

www.owl-mkc.ca

Kayak lessons in-city and on-site. Weekend clinics for the whole family.

Ottawa Sailing School

www.boattraining.com

They offer the highest quality sailing programs and on-the-water adventure.

Britannia Yacht Club

www.byc.ca

A sailing and tennis club and one of the oldest yacht clubs in Canada.

Nepean Sailing Club

www.nsc.ca

A volunteer-based group dedicated to sailing and recreational boating.

calgary_ad.qxp:Layout 1

5/31/08

7:44 PM

Take whitewater kayak lessons this summer!

Whitewater. The very word is thrilling.

And countless thousands, restless for exhilaration, have pursued its challenge.

This summer look to get whitewater kayaking for a thrill you'll love. MKC will be offering whitewater kayak instruction in downtown Ottawa, at the “Pump House”. The Pump House is a tributary of the Ottawa River managed by the Ottawa River Runners Club at the foot of Rideau Falls. If you long to be part of this very special experience ‘MKC in the City’ will be offering entry level whitewater classes right below the Parliament buildings this summer.

This new program is designed to teach students the skills they will need to embark on their own paddling adventures. All equipment is provided and students are taught by experienced instructors. Prices start at $120 for evening or weekend sessions.

For more information on MKC in the City, including prices and availability, contact Claudia Van Wijk at 613-594-5268 or paddle@owl-mkc.ca.

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Après at Chateau Montebello

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www.OttawaOutdoors.ca

Wheeling through wine country

Enjoy a Picton perfect day

By Allen Macartney

¦¦Looking to try out some new cycling trails in beautiful, rolling countryside? Prince Edward County, a vast, sprawling peninsula spreading out into Lake Ontario west of Kingston, offers a network of cycling and hiking trails for the entire family. Only several hours’ drive by car from Ottawa, Picton is the historic and picturesque hub of this beautiful area. Good restaurants and B&Bs abound.

From Picton (or one of many nearby charming villages) you can follow winding country lanes that lead to excellent wineries, bird sanctuaries, 200-year-old stone buildings, and sandy beaches. For decades the region has been a real mecca for artists and photographers alike, drawn to the area’s giant sand dunes and gently moving pace of life.

You could do worse than start your adventure on a small network of trails that begin and end at Sandbanks Provincial Park in the county’s southwestern corner. Others lead through historic villages, and past restaurants with excellent menus. You’ll find live theatre, artist studios and galleries, and many bird-watching lookouts beside rocky bluffs that drop off into Lake Ontario.

Roads tend to be uncrowded – except during long weekends. www.OttawaOutdoors.ca

You can stay on a short, prepared cycling trail (like the 12-kilometre route through Macaulay Mountain Conservation Area), or sketch out a more ambitious journey through gentle farmland and vineyards. One example (novice/intermediate level) starts at Picton, then follows County Highway 8 southeast to Waupoos, and continues in an anticlockwise giant loop out to a beautiful little marina, before swinging back on County Highway 7. You can cycle on paved rural roads the entire way, or take gravel lanes for part of the tour – an excellent day trip.

Prince Edward County is laced with a network of vineyards, and boasts a rapidly expanding wine industry that has already produced award-winning vintages. You can cycle from one winery to another, tasting the liquid harvest from each, while you fortify yourself with local cheese from the Black Creek Cheese Factory.

The entire county is framed by scenic shorelines – some rocky and others sandcovered. Secluded beaches, some with plunging cliffs (like at the Little Bluff Conservation Area) offer tranquil bathing and picnic areas.

Don’t have a bicycle? You’ll find many cycle rental shops in the area that offer

custom advice on how you can get the most of your adventure.

Prince Edward Country is a cyclist’s (and wine-taster’s) dream. Summer or fall, it has lots to offer – even the occasional wild turkey flock, foraging its way across a farm field!

(Allen Macartney (Ottawa Outdoors’ managing editor) and his family enjoyed a long weekend cycling with his family in Prince Edward County last year.)

Two longer routes for intermediate cyclists

• Deseronto to Picton loop: This 134-kilometre loop offers cycling over a flat to rolling landscape. You’ll see lots of water on all sides.

• Belleville to Bloomfield: This intermediate-level loop follows a 124-kilometre paved route (one kilometre is gravel) over rolling farmland.

Useful websites

• Wine and culinary cycle tours: www.pecwinetours.com • Conservation parks and beaches: www.pec.on.ca/other/conserv.html • Bike tour ideas: www.bikeontours.ca/ quinte.htm. «OO OTTAWA

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The important dirt parents need to know

By Dominique Laroque

¦¦Children have fun almost automatically, and mountain biking is fun by definition. But safe mountain biking? Mountain biking that won’t scare the kid off by a bad spill early on? That takes time and care. Launching your child into this sport should focus on building confidence, not trying to keep up with mom or dad. And confidence is built with encouragement, fun experiences and positive pushing.

First off, choose a gentle riding environment that matches the child’s skill and fitness. Then teach her the importance of doing an ABC + H20 before each ride – check Air pressure, Brakes, and Chain, and get the water. Little bikes don’t often come with water bottles.

Next is clothing. Invest in padded shorts for your child at an early age. When it comes to helmet and cycling gloves, the watchword is all the time, and keep them 48

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"Skip clipless pedals at least until age 10." child rides a figure eight, keeping “elbow to knee” when going around the bottles.

Shorten the distance as your child gets better and get her to pedal half rotation, front and back, making it easier going around the bottles. This is “ratcheting” and it’s a big help in single-track biking.

Stretch a skipping rope across a path and have your children stop at the rope.

This drill is great for practising 70 per cent front-brake stopping in the ready position.

Project yourself back to childhood.

Imagine the ride is bigger, steeper, longer and hotter for your child. Slowing down and letting the child pace the riding will go a long way toward biking enjoyment. Be patient.

Slow down now to go faster later.

(Dominique Larocque is an Ottawa sports psychology consultant and coach who owns and directs Creative Wheel Consulting and LaRoccaXC Mountain Bike School.) «OO www.OttawaOutdoors.ca

right Photo by ©iStockphoto.com/Jason Lugo - left photo by Steve Stone

Kids and mountain biking

on the handlebars after the ride – the child will not be able to mount his bike without putting them on.

After the kids have the right gear, then you ride. Gearing is the big challenge. So help your child by riding flat terrain with easy grades. This way, he can ride with few gear changes, which is a lot more fun. Draw a picture if he can’t visualize gear ratios.

A gender difference. Boys apparently ride easily out of the saddle, and do it at a very young age. Most girls don’t.

So encourage your little girl to get up and out of the saddle. Mountain biking is such a dynamic sport, and she’ll need this skill sooner rather than later.

Posture. Remind your child that she has a natural suspension system in her elbows and knees. Each can “travel” seven or eight centimetres to absorb all the shocks of the trail, allowing the rider to be like a big piece of Jell-o on the bike, relaxed and flexible.

Bike size. A child turning 8 is usually ready for 24-inch wheels. This may mean cutting the seat post, but sacrifice a seat post rather than strain your child’s knees on a bike that’s too small.

Stopping. Get your child used to riding with two fingers on the brake levers, ready for any emergency, and teach him to use both brakes (half the pressure in front, half in the rear) when stopping. Too much rear brake pressure leads to skids, which have no braking power and wreak havoc on trails.

Later on, teach your child to use more front brakes (up to 70 per cent) – rear end out

of the saddle and over the back tire, pedal at the 9-3 o’clock position, and two fingers ready to brake. This “ready position” is also the “descending” position for the bulk of mountain biking, which is done out of the saddle.

Take children onto single tracks – those wonderful trails wide enough for one bike and one rider – only after they have mastered pedaling, steering and gearing on paved roads and wide gravel paths.

Rushing your child will only damage his self confidence. Pick tougher terrain gradually, and teach him how to anticipate the terrain ahead to discourage gear changes on hills.

Graduating from pavement to single track can be daunting for children who still have little power in their bodies to go over obstacles. But they develop muscle with amazing speed.

Buying stuff. Skip clipless pedals at least until age 10. I have witnessed too much confidence get destroyed on clipless. But invest in a good lightweight bike. Bikes that weigh a tonne can be pretty hazardous on steep descents. Google second-hand bikes on the Internet. Little bikes are like little skates – kids grow out of them soon and parents want to sell the old-but-not-wornout ones.

Advanced training. Practise cornering skills by putting two water bottles in a parking lot three or four metres apart. The

Surfing Ottawa

Grab a board and check it out

By Alex Millen

If you weren’t paying attention, surfing has morphed into wind surfing, wake surfing, kite surfing, skateboarding (skateboarding? well, it used to be called “sidewalk” surfing), standing-wave river surfing. Last time we checked there was no ocean or ocean waves around town, but there’s still fun to be had. There’s a lot of ways to get that surfing feel.

www.OttawaOutdoors.ca

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Wake surfing

is truly surfing.

Riding down a dynamic wave created by a boat. This sport evolved from waterskiing, to wakeboarding (the water equivalent of snowboarding) to wake skating which is skateboard-influenced wakeboarding on a smaller board with no bindings. Then a further evolution to a larger directional board that kicks in when the boat generates a big enough wake – you start surfing down the wave, which gives you your forward thrust. Now you can drop the rope and continue carving it up, close to the boat as it motors around your local lake. Nice idea, but remember your standard boat – for safety it should be an inboard – may not produce a big enough wave. Getting outfitted: Providing you already have an adequate wakeboarding boat, ropes and vests, the wakesurfers start at around $350.

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Kite surfing may be the fastest growing of these inland variations of board surfing.

A few years ago kite surfing was extreme and risky, but technical modifications have made it safer and easier to learn. You still have to respect the power of the wind, since most kites are very large.

Simply contact your local surf store and they can put you in touch with an instructor in the area. Within a few sessions you will be surfing it up on the flat waters of the Ottawa River or a large lake. Getting outfitted: If you're trying to get in at the ground level it's very tempting to jump on at the trailing edge, similar to buying a computer, but modern developments in the sport have improved the safety and the ease of learning; therefore, a novice kiteboarder would be better off stepping up to the plate and buying a current year's kite.

An up-to-date package may be over $2000 with tax. An experienced kiteboarder might be able to make do with older technology and save some money.

River surfing on a standing wave has unlimited potential as a sport. Because unlike ocean surfing where the waves rise and fall giving minutes or fractions of, actual riding. The standing wave theoretically could be surfed all day in one session, with only your cutback and play being your movement. There are a couple covetted places in and around the Ottawa area, that at different times of the season make this sport possible. Fast moving water and shallow rocky bottom (dangerous combination). Since the possible spots are limited and you could stay up for long periods of time.

We at Surf Side are crying out for help. The possibility of manufacturing an obstruction and placing in the flow has got us California dreaming.

Getting outfitted: Bic (yeah, the pen company) offers some very durable surfboards starting at $329 which are great for the rocky shores around Ottawa.

Alex Millen is the owner of local surf and board shop, Surfside and can be reached at (613) 726-7873 (SURF). «OO

www.OttawaOutdoors.ca

Photos by ©iStockphoto.com/Jason Lugo/ Nicholas Rjabow/ buzbuzzer/ Loic Bernard/ Michael Braun

Windsurfing doesn’t have the following of its heyday, but designers followed the lead of other sports (tennis, downhill skiing, and waterskiing) by thinking outside the box. They made their sport easier, and easier to do in less wind.

They made the boards remarkably shorter and a l m o s t obscenely wide.

This helps you get the thrill of planeing on top of the water on just an average day on Britannia Bay or any of the hot spots around Ottawa. Getting outfitted: For a new complete windsurfer you are looking at $1299 and up. Lighter, stiffer, faster boards or high carbon content masts can drive the price way up.

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Beer 101 What you drink and why you like it

By Bill White

we step outside the case and try something different and are the richer for it, or not, depending on personal

taste and the mood of the moment. Here’s a look at the different types of beers so you have a better understanding as to which ones you like, and why.

Traditional styles of beer, like so many other consumer products, have morphed into such a variety that the World Beer Cup now judges 91 different categories.

For example, in the IPA (India Pale Ale) style there are now east and west coast U.S. styles, double and triple IPAs, and a continuing argument on what an original IPA really was like.

So let’s try to make it simple.

LAGERS

This is the style of most mainstream North American beer. They are light golden beers, easy to drink, designed for thirst quenching and celebration. This is the turf of the biggest selling beers in Canada – Budweiser, Canadian, Moosehead and Coors Light.

It is a surprise to many to learn that lagers can also be red or amber (Walkerville Amber Lager, Rickard’s Red or a Dos Equis Amber) or black (Waterloo Dark or Great Lakes Black Jack Lager). These beers have a hint of caramel and/or roasted malts that deliver lots of flavour but have a quick finish and are still very refreshing.

PILSNER BEER

Originating in Pilsen in the Czech Republic this style was the first golden beer and looks beautiful when poured into a tall narrow glass. Labatt Blue is a pilsner, and for the true Pilsner taste try a Pilsner Urquell, the “original pilsner,” and you will notice an almost herbal note in the aroma. This character comes from the famous Czech Saaz hop. JR Brickman Pilsner and King Brewery Pilsner are others to try. www.OttawaOutdoors.ca

ALES

Ales were the most common beers produced before the invention of refrigeration in the late 1800s. Ale ferments with a totally different strain of yeast.

Mainstream ales in Canada are Molson Export, Labatt 50, O’Keefe and Keiths. But, as with the North American lagers, they are light golden in colour and have very little taste compared the ales of Belgium, the U.K. or the North American craft brewers. Easy drinking Sleeman, Cameron’s or Lakes of Muskoka Cream ales quench that summer thirst. Or for a bigger taste, try Mill Street’s Tankhouse Ale, Smithwick’s Irish ale or an Affligem Abbey Ale.

deceptive. Bitters are often not bitter, but rich in malt character. Try a Fullers ESB or an Elora ESB and see what I mean. “ESB” stands for Extra Special Bitter and I think you will find an extra special taste in these beers. Although not ESB’s, two smooth malty ales to try are Neustadt’s 10W30 Brown Ale and Black Oaks Nut Brown ale.

The next time you have a king’s thirst for cold refreshing beer, pick something different from the styles above, and you’ll be rich in flavour with each sip.

Legendary Brew Master Bill White ­— one of Canada's most knowledgeable beer experts — was recently on hand for the launch of a summer beer, Hefeweissbier. «OO top Photo by ©iStockphoto.com/dieter Spears

When

we look for beer in beer stores and pubs, occasionally

WHEAT BEER

German and Belgian style wheat beers are very flavourful. These redefine the taste of beer with citrus and spice flavours combined with the lightness of wheat.

Experience the character of cloves and bananas with a German Weihenstephaner Hefe Weissbier, an Erdinger or Paulaner. A Belgian style wheat beer has citrus notes from coriander and orange peel – Blanche de Chambly, Rickards White or Mill Street Belgian Wit. Many wheat beers are cloudy but don’t be afraid – that’s the way they are meant to be.

STOUTS AND PORTERS

Porters and stouts are dark beers with full flavours of rich roasted malts. The best known are Guinness, Wellington Imperial Russian Stout and Mill Street Coffee Porter.

ENGLISH BITTER

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This is another ale but the name is OTTAWA

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www.OttawaOutdoors.ca

Shoot better vacation photos

By Allen Macartney

S

1. Get up close to your subject and fill the frame. Most people step back when they’re taking a portrait of people.

NEVER step back! Step forward. Fill the frame with faces. If you’re shooting a canoeing picture, fill the frame with the canoe and paddler.

2. Say “Ten zany zebras on a zip-line!” not “Cheese.” Saying “Cheese” will glaze everyone’s eyes over with a strained, flat expression because people expect to be told to say “Cheese” during portrait shots. So surprise them with something that will make them really smile for the camera.

3. Keep on shooting multiple shots of the same subject. With digital cameras, it doesn’t cost extra to shoot two, five or 15 extra pictures. Take advantage of the technology. Keep shooting until you’re happy with the results, or until your subjects yell at you to stop.

4. Avoid shooting in midday under the harsh sun. If you take pictures between 10 a.m. and 4 p.m., expect a flat, onedimensional quality to your photos.

Colours will be utterly lifeless. Early morning and late afternoon – when the sun is low on the horizon – produce brighter colours and excellent shading.

5. Adjust your camera to automatically shoot a slightly underexposed photo.

Professional photographers have used this trick for decades to guarantee excellent colour saturation – rich reds, blues, orange and greens. Ask a camera salesperson to show you how (it’s very easy), or read your manual. Even lowpriced automatic cameras allow you to move the minus and plus exposure. www.OttawaOutdoors.ca

6. Shoot from unusual angles. Rather than shoot all your photos at chest level, get right down on the ground. Great photos are available early in the morning of dew-drenched blades of grass! Or try sticking your camera lens in a flower and firing away. You’ll be amazed at the creative shots you get. Family portrait?

Climb a tree and shoot directly down while your subjects look up. The unusual angle will make it a favourite.

Digital cameras allow you to play with exposure, composition and angles – the very elements that make for dynamic, unusual pictures.

If you shoot a good one, send it in to Ottawa Outdoors Magazine.

We may publish it.

Allen Macartney’s photo exhibits have hung in the deputy Prime Minister’s Parliament Hill offices, Toronto City Hall, and McGill University. «OO

How to pack for the outdoors.

It pays to take good care of your photo and video equipment.

top Photo by ©iStockphoto.com/Don Bayley

ometimes life just outshines technology no matter how hard we try. Lots of people have returned from a fabulous vacation with dull, disappointing photographs of those wonderful moments.

But there’s hope. A few simple guidelines can take you and your photos to a level that won’t let you down again.

And Vistek carries the best names in bags and cases: Tenba, Lowe Pro, Porta Brace, Petrol, Kata, Crumpler, Pelican and others.

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The Treasure of Manitou Mountain Calabogie area hike offers a glimpse of spirit world

By Tim Yearington

¦¦An old chief once told me, “You can take a boy out of the wilderness, but you can’t take the wilderness out of a boy.” No longer a boy, I ponder this proverb on a fourhour hike deep into Calabogie’s Lost Valley area in search of sacred treasure. I’m just beyond the eastern escarpment edge of the Madawaska Highlands, a former mountain range older than the Himalayas that rises far above the lowlands of the Ottawa Valley.

Few hiking boots have made tracks through this undiscovered backcountry.

My trail winds through a hardwood hollow of mature maple, beech, basswood and endangered butternut trees, still here, free of the disease that has devastated them further south. I climb to the Juniper Ridge lookout; it’s breathtaking. Sunlight beams through the clouds and silvers the surface of Calabogie Lake way down below.

Beyond the lookout the trail dives into the woods again and disappears into the heart of the Lost Valley. A pileated woodpecker, known to native people as the “Circle Maker,” drums out a solid welcome on a hollow tree.

It’s a reminder to complete my circular Lost Valley route well before dark – before the monsters come out. Or so I’ve been told.

But the only monsters I’ve seen so far are remnant old growth pine, reminders of the

Valley I find the almost invisible path to the lookout atop Manitou (Spirit) Mountain. As I walk softly upon this red ochre path of pine needles I remember a story about lost gold.

It was understood by the natives of long ago that the golden treasure of this sacred place was to remain with the spirit of the mountain and not in the hungry pockets of a greedy man. However, as the story goes, one summer day in the late 1800s a logger on his

“You can take a boy out of the wilderness, but you can’t take the wilderness out of a boy.”

Ottawa Valley before the timber barons and axes. Powerfully rooted in the earth, these ancient conifers tower tall and dance in the winds of the sky above.

In the cool shade of another hardwood ascent I enter the region called Indian Pass.

Respectfully I make my way through this notch beside a long-faced cliff where trees and plants cling like mosses and lichens to rock. Now at the western fringe of the Lost 56

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day off hiked here to pick blueberries. But instead of a bucket of berries, he came back with a bucket full of large gold nuggets.

Back at work driving logs on the Madawaska River the next day, the logger drowned, with no time to even think about what to do with his new-found wealth.

The gold he took vanished and it’s said the nuggets found their own way back to the top of Manitou Mountain.

Eating blueberries, I drift from bush to bush until just beyond the lookout I find myself in the centre of a big circle of lichencovered stones. It’s a medicine wheel, a circle of rocks that stand for the four directions of east, south, west and north and their teachings. I take off my pack and sit in the centre of this sacred circle.

I think about the teachings of each direction of the medicine wheel and a sense of peace grows within me: East is the direction of spring and the child, the emotional time of new beginnings.

South represents summer and youth, the physical time of health, vigour and growth.

West is autumn’s time, the time of the adult, the spiritual time of contemplation and belief.

North is the direction of winter and elders, the mental time of wisdom and logic.

In the centre of the wheel is where all four times of being a human come together to create harmony and inner peace.

The wheel speaks as well about Mother Earth as well as our human seasons: www.OttawaOutdoors.ca

East is the human world, south is the plants, west represents the minerals, and north is the animals’ realm. In the centre is where all four worlds unite to create balance in harmony with all things.

Maybe the story of lost gold was intended by the elders as a lure, a way to bring people to value the area’s natural and medicinal gifts. Perhaps the medicine wheel and its path to peace is the real treasure to be found here on Manitou Mountain.

While the sun paints my skin a deeper hue, a shadow alerts me to a bald eagle above, and I know it is time to move on. As I make my way down from Manitou Mountain a timber wolf howls in the distance. I wonder what will be revealed to me next as I hike through a twilight world back to the hotel.

I’m pretty sure I found the treasure.

Manitou Mountain is a magical place where rocks, plants, trees, animals, birds, and the sky itself encourage us to understand we are all native to the earth.

So I guess the old chief was right, and the medicine wheel confirmed it. No matter how lost I get, I always find my spirit in the wilderness.

(Tim Yearington is the guide for Backcountry Adventures at the Peaks www.calabogie.com. For hiking the Calabogie area contact him at tyearington@calabogie. com or call 613-752-2720 x 1720.

How to get there

From Ottawa, take Highway 417 west towards Arnprior, where it becomes Highway 17. Half way between Arnprior and Renfrew turn left onto Regional Highway 508. Follow 508 west 23 kilometres through Burnstown and Springtown to Calabogie, and go straight through. Soon you will see Calabogie Lake on your left and the Calabogie Peaks alpine ski area ahead. Turn Left at Barrett Chute Road and then immediately right into the Dickson Manor hotel parking lot at Calabogie Peaks Resort.

You can get a Lost Valley trail map at the front desk of Dickson Manor; the trailhead is just behind it. Follow the yellow Lost Valley markers up to the Bear Claw trail. Follow the Bear Claw trail through the hardwoods to the ascent up into the Lost Valley. Lost Valley trail itself is a loop, but follow the yellow markers to Juniper Ridge Lookout.

Return to the main trail and descend to Indian Pass junction. Here the markers become red. At the top of Indian Pass turn left up to Manitou Mountain. Retrace your route back. «OO www.OttawaOutdoors.ca

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Trail running: And you thought traffic was a pain

By Eric Martinat

The thought process of a trail runner:

“Ok. I’m getting a little tired here. I’ll just relax my stride a bit. Oh look at the cute raccoon up in the (trip) uummph! [%$#@$&%]”!!!

“Oh crap, that hurt. Down on my face again in the middle of the trail! I hope no one saw this one. Only a skinned knee and bruised ego. Ok. Let’s get up and try to concentrate this time! Pick up your feet– that’s it–good.”

There is so much to think about when running on a trail. Trail running is enjoying a surge in popularity these days. While mountain biking in the Gatineau hills, you’re as likely to be passed on a sharp uphill by a runner as you are by another biker. These days, it seems more and more people are including trail runs in their weekly running program. What’s up with that?

Trail running adds a new dimension to our sport. It can be an important training tool to cover the endurance aspect of your overall program. Going uphill and downhill, making quick turns, hopping obstacles, and moving side-to-side to traverse rocky sections all give a great workout to muscle groups that wouldn’t normally be used on the roads.

But there’s more to running on a trail than just a workout tool to help you achieve your goals. There’s something about running through the woods–just you and nature– that appeals to the deeper being. The smell of the forest, the sound of the wind in the trees and the sight of wildlife along the trail all make you feel like you are a part of nature, not just on the outside looking in.

Running is natural so it makes sense to run in nature–it’s food for the soul.

We’re very fortunate in Ottawa to have so many incredible trails at such close proximity to the city. Kanata Lakes and the Gatineau Park offer trail runners a great variety for every ability level. You can choose a loop or an out-and-back route that can be an easy “jog in the park” or one that will test your limits of strength and endurance. Detailed trail maps are readily available and most areas have lots of free parking. Trail running groups offer regular www.OttawaOutdoors.ca

outings. (Check out Rudy Hollywood’s www.trirudy.com site or ask at some of our local fine running stores about these groups.)

Unlike a jog up and down the canal to see the latest rollerblader fashions or how small the bathing suits are in front of the University of Ottawa, trail running requires that you dedicate a small amount of thought to preparation. An ounce of prevention (blah blah blah)… The following are some points to consider.

Route planning

Knowing where you’re going is très important! Get a map, give it a look before you head out and keep it with you. You would probably be able to find your way back without it if you lost your way, but it may take a long time. Try not to sweat all over the map. They tend to come apart and are generally hard to read when soaked. A little water-proofing might be a good idea.

Equipment

Trail running shoes are great to have but they aren’t an absolute necessity. However, shoes with a good tread are a necessity.

After you’ve wiped out and skinned some part of your body because you lost your footing, you’ll know what I mean. Most major brands and virtually all the running stores in Ottawa have a great selection of trail running shoes. Wear non-cotton socks.

You might well end up stepping in a puddle or slipping off a log into some mud, so you want a sock that is going to wick water away from your foot. You’ll avoid painful blisters that way.

Fluid intake

There aren’t many water fountains along the trail, so take some fluids along for the run.

A nutritional bar of wouldn’t hurt either.

Dry clothes

Unless you’re fortunate (like me) and live near the trails, you’ll have to drive to them.

Bring some dry clothes to slip into after your run so you won’t stink up your car seats on the drive home.

Optional Equipment

The chances are fairly slim, but you may encounter some wildlife on the trail.

Animals have keen hearing but sometimes we surprise them. I sometimes wear a bear-bell. It’s irritating as hell, but the animals know I’m coming and if they want to hang around and laugh at me as I run by it’s entirely up to them. If it’s bug season, a small bug-repellent spray may be in order.

Leave a note

If you’re heading out on your own, let someone know where you’re going and when you should be back. Injuries can happen to anyone. On the roads, there’s usually a passing motorist with a cell phone willing to help. In the woods, there’s less traffic, so getting injured can become an ordeal. Letting someone know just makes sense.

It’s time to get out there and see what the fuss is about. When you decide you’ve sucked up enough car exhaust, dodged enough people on the sidewalk and are tired of the same-old-same-old, then it’s time to try trail running. Find a trail and just get out there. Remember to pick up your feet and run the way God intended–just you and the natural world. You’ll fill up your senses and become hooked like me.

See you on the trails.

Eric Martinat is a regular in the trail running, adventure racing and endurance running scene.

He now lives out west where he still finds the time to hit the local races. «OO OTTAWA

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Rockin’ out in Stony Swamp Here’s a different taste of mountain biking

By Glenn Wallace

¦¦The Ottawa region is well known for a wealth of mountain biking opportunities.

Many riders hankering for an off-road adventure know about the South March Highlands and Gatineau Park, but have you checked out Stony Swamp? It has a trail network intersected by Moodie Drive in the NCC Greenbelt. While not as “technical” – demanding a higher degree of technical skill to negotiate obstacles or manoeuvre through tight and twisting trails – as some places, Stony Swamp offers plenty for riders of all ability levels.

It can provide training for new mountain bikers or for cyclists looking for adventure races or 24-hour events, which typically have less technical race courses.

The two rides described below are just a sampling of what Stony Swamp has to offer.

RIDE ONE (FIVE KILOMETRES) If you are just beginning to venture offroad, or if you are looking for a less technical trail, this route is ideal.

• Park at P9 off Moodie Drive, and exit the parking lot on the southern trail.

• Ignore the first and second trail

intersections and continue riding straight on the blue trail.

• At the third intersection turn right, staying on blue trail. This will bring you out to P11 on West Hunt Club Road.

• Ride out the other side of P11, on the continuation of the blue trail.

• Ignore the right hand turnoff for the blue trail and continue straight until you complete the loop at P9.

RIDE TWO (SEVEN KILOMETRES) If you are looking to extend Ride One or are seeking a stiffer challenge, this out-andback route fits the bill.

• From the P9 parking lot, ride north along the shoulder of Moodie Drive to the Wild Bird Sanctuary. Turn left off Moodie past the sanctuary buildings, and continue bearing left (this will keep you on the blue trail) at the start of the ride. Ignore the network of short trails to the right.

• Turn right on the red trail, and continue until it emerges at P6 at Richmond Road.

• Reversing your path will lead you back to P9 for a total of seven kilometres.

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For a complete overview of trails in the Stony Swamp area check out the NCC map at www.canadascapital.gc.ca/data/2/rec_ docs/1264_greenbelt_map.pdf WHEN TO GO The mountain biking season stretches from late May to early November. During weekends trails can be busy with hikers, trail runners, and dog walkers, but most pedestrian traffic is on the wider main trails. You’ll encounter very few hikers on the single track.

WHAT TO BRING These rides typically last less than two hours, so you don’t need much gear. The basics will do: • Camelbak or equivalent with tools like pump and tire levers, etc.

• Trail map because the network can be confusing • PowerBar or similar energy snack Glenn Wallace has spent most of his 29 years in the Ottawa area. He is an avid cyclist, whitewater paddler and skier. «OO www.OttawaOutdoors.ca

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WASATCH CREST WP

Run where the sidewalks aren’t.