Winter IS here!!!! As the snow is starting to drop in Colorado, excitement is growing as fast as the flakes are falling. We can hardly contain ourselves here at Snow Minions!! It is a great time to dream about fluffy stuff and get a little review going on that oh so close you can taste it backcountry play that is quickly approaching.

Taking time to review some avy basics should get you started on your path of being a life-long learner at the start of every season.

• Education should be 1st on your list if you are serious about backcountry. Snow Minions is here to help you find your way along this path, do not hesitate to reach out!
• 90% of all avalanches are triggered by the victim or someone in their group.
• Being educated and careful does not remove 100% of the danger of backcountry snow play.

There are 6 types of avalanches:

• Slab
• Point-Release
• Wet Snow
• Cornice Collapse
• Ice Fall
• Roof

There are 4 components of every avalanche:

• Cohesive slab of snow: this is the chunk that breaks off when the slide is triggered.
• Slope: the magic number here is 38 degrees. Most slides need 30-45 degrees. **This angle varies depending on WHERE in the world you are riding**
• Trigger: 90% of the time this is HUMAN.
• Weak inner layer: due to weather patterns and snow type, a weak inner layer that causes the cohesive slab to break.

Did you know: Colorado has the highest number of avalanche deaths EVERY year.

We have something called “continental snowpack” in Colorado. This means we have many different layers within the snow pack. If you have ever been here you know that the weather can change on a dime and we have over 300 days of sunshine.

4 Myths Debunked:

• Myth: Avy’s are unpredictable and happen without warning. Reality: They really are not all that unpredictable with the proper education. An avalanche certification (AIARE or equivalent) is a must!
• Myth: It was just “the wrong place at the wrong time.” Reality: If you are educated you know where the wrong places are.
• Myth: You will be safe in the trees. Reality: Look at it like this: If they are wide enough to ride it’s wide enough to slide. An avy will take out trees. You are smaller than a tree.
• Myth: Loud noises trigger an avalanche. Reality: 90% of all avalanches are triggered by the victim or someone in their group.

Don’t forget: CPR and 1st aid certifications are highly recommended!

There is so much more to learn, but these will get you started. Winter play is all about fun, and with that fun comes this lesson: Do what you love while being responsible for the consequences. You need to understand what you are getting into and what you could be leaving behind. Gut instinct is not to be ignored.

Snow is simply frozen water. Water in whatever form creates a wave that can destroy anything in its path.

Check out a free snow education class in your area to begin the critical educational steps to becoming a backcountry explorer. Come say hi at Snow Minions and we’ll help you find it, or Google “avalanche education” near you. Happy turning friends, cheers to winter!!

As the leaves start to fall, crisp air moves in, and everything starts to smell like pumpkin spice, one thing comes to my mind: Winter is upon us! With the change of seasons, my mind is filled with pow-slashing daydreams and I become a little more cautious mountain biking. ‘Tis the time to protect my knees, save money for a pass and get my body in shape for a stellar season!

I have started out this fall with some unique outdoor work-out seshes as I find myself often overwhelmed at a gym. To get fit this season, I have incorporated a combination of salsa dancing, hula-hooping and an ass-kicking boot camp class! You might be giggling to yourself thinking what a silly work-out routine, however, I have been amazed to find that latin-style dancing and wiggling through a hoop teaches me fluidity, flexibility and hand-eye co-ordination (all helpful on the hill). In addition to these movement oriented exercises, I have been attending a boot camp class once a week that is a mixture of total body conditioning exercises, combined with interval and strength training. The best part of the class is that it’s taught by my close friend Tess Harper, who keeps us all motivated with her awesome music choices and encouraging pointers.

For those who aren’t Utah bound, here is an example of some exercises you can do at home.The class is a mixture of plyometric/HIT (High Intensity Interval Training) with body weight exercises and some cardio. The class varies from week to week, but here are a couple of descriptions we did last Monday.

SET 1 - Lateral Hops to Split Jumps:

This exercise is a combination of two movements. A lateral hop is jumping with both feet from side to side and a split jump is kind of like a jumping lunge. To do a correct split jump, you start in a normal lunge position and then extend both legs, jumping as high as you can and landing with legs/feet in opposite positions. To perform this set correctly, you would do a lateral hop once on each side and on the third hop, immediately perform two split jumps (one for each leg), and repeat for at least thirty seconds with no rest.

SET 2 – Knee Touch Plank with Push Up:

This exercise is more focused on strengthening your core and upper body. To perform, begin in a plank position. Bring right knee to left elbow/left knee to right elbow and then do one push up.

Both of these exercises sound easy enough when performed alone, but when combined you get a killer interval workout. Both sets are to be performed three times in rounds of 30seconds, with the only recovery period being a 10 second run in place. Phew!

Lateral Hops to Split Jumps: 30 seconds

Knee touch Plank with Push Up: 30 Seconds

Run in Place: 10 Seconds

REPEAT 3X… then die.

This class is great because everyone is on your level of ‘fuck my life’ during the 45 minutes of exercises with names like ‘suicides’. In between rest periods, you are feeling your butt to see if it’s gotten any tighter and trying to find feeling in your arms again. Nevertheless, you feel amazing afterwards, or maybe like jumping into a pool of IcyHot? It’s hard to decipher. I’m three weeks into the class and already feel a lot stronger. With a good diet, consistent training and activities that not only make me sweat, but bring me lots of happiness (yes I’m talking about the hula-hooping), I can’t wait to see how I perform on the hill this year. Cheers to lots of squats, lunges, and planks!

Last fall, Caroline Gleich and I met and bounced around ideas of video projects for the coming winter.  Over plates of delicious Middle Eastern food at Mazza’s in Salt Lake City, we discussed our plans, goals, and thoughts about the ski season.  While we were full of ideas, we were also short on free time and a budget.  I ate some pita bread and thought of what we could do.  Caroline wanted to make a video focusing on her training regime.  I had a lot of commitments over the winter, but I had a kernel of an idea for a video.  A few more servings of muhamara and loobia later and we’d come up with a plan.  We just needed to shoot some video before the snows hit and then meet again a few months later to get some on-snow shots.

The next week, we met again in SLC and over the course of one day we were able to shoot video of Caroline running in the foothills, working out at the gym, and hiking at Snowbird Resort.  It was a long, fun day, and I knew I captured a lot of great shots.  We said goodbye and wished each other all the best during the upcoming ski season.  I threw together a quick assembly edit to make sure I had all the shots I needed, then I moved on to other gigs and didn’t think much about our unfinished project.

Between Caroline’s world travels and my own “schedule restrictions” (aka – other obligations that required skiing), we couldn’t choose a day to meet until April.  Unfortunately, the weak snow year was also deciding to give up the ghost and leave us even earlier than usual.  As we talked about our plans, the prospect of running out of snow was very real.  Luckily, two late season storms hit and gave us the saving grace of a new layer of snow.  Then, almost immediately after it fell, this white goodness started to melt, too.

As we drove up the Little Cottonwood Canyon I noticed the buds on the maple trees opening up.  The canyon was a sea of glowing green.  Beautiful, but not what I needed to capture some “on snow” shots.  I was worried we’d waited too late in the season.  One mile down the canyon from Snowbird the snow coverage was still sketchy and I was still worried.  A couple more miles up the canyon and we parked at the base of Mt Superior.  Caroline pointed at the approach and the chute she wanted to ski.  It looked great!  The cruel sun didn’t have a clear shot, with it so nicely nestled at a bit over 8,000 ft we found our perfect location.

It was a short morning skin and boot pack followed by a short ski back down.  The video came together rather quickly at that point.  It attempts to showcase not only the work that goes into training for Caroline’s physically demanding adventures into the mountains, but her thoughts about why she is always in pursuit of Type 2+ fun.  Enjoy!

Caroline Gleich: carolinegleich.com
video by Chris Morgan: twosherpas.com
music by Steve Gibbs: stevegibbsmusic.com

Preseason training should be a part of every snow sport athlete’s routine. It is pretty easy to go to the gym to strengthen your legs and core, but what about keeping your air awareness sharp? There are very few places and ways to learn your flips and air style in a safe, controlled environment. Snogression is the place.

The other day I went to Snogression, a training facility specifically designed to help athletes learn and progress their air awareness. They have an amazing set-up: super tramps, fly beds, foam pits, and a full-on fake snow ramp. I had a blast checking this place out. I got to talk with some pros and groms from Team Utah while getting in on the action as well! Check out the edit to see what this place is all about!

There’s tons of conflicting information in the media about nutrition. What’s good for you and what’s not? I’m here to set the record straight. I studied nutrition because as a competitive athlete I learned the hard way trying to make sense of my up and down performance. So is sugar really bad for you? As an athlete, sugar is fuel. In fact, all food and drink that have calories are fuel. If you are active, your body will use the energy that comes from calories. If you are sedentary then sugar is bad. It can be really bad along with an unhealthy lifestyle leading to overweight, diabetes, obesity, metabolic syndrome, etc.

For Spread Stoke peeps sugar is your friend. You need to fuel your body so you’re energized to do lots more awesome shiz! Sugars are the building blocks of carbohydrates. Carbs are the body’s preferred fuel source because it is easiest to break down and use. Carbs are also the brain’s exclusive fuel source. Ever notice that when you get tired it’s in your head first before you feel tired in your body? Carbs are vegetables, fruits, and starches. Veggies and fruits are lower in carbs and loaded with fiber. Starches include potatoes, rice, quinoa, pasta, breads, cereals and almost all baked goods and packaged snack products. Athletes need starch along with protein and fat. More on that in other posts.

Best sources of carbs are in their most natural form. When you’re on the go being active, sport nutrition products are great. Bars, gels, chews, and drinks are designed for athletes. They have the energy, carbs, and electrolytes you need to maintain performance. The more active you are, the more carbs aka sugar you need. Check the labels on what you’re eating or drinking. Dextrose, glucose, fructose, sucrose, maltodextrin are all examples of sugars. Sport nutrition products are designed with simple sugars so your body can digest them quickly and have energy available for your working muscles to spread more stoke.

Transitions are hard. The end of ski season is the worst. I wish I could wax poetic on my latest “gnarly” mountain bike sesh, or talk about how I did a “rad” trad climb (is that even right?), but I can’t. I am a winter child through and through. Summer hiking is nice; actually, I love hiking, but it pales in comparison to the love I have for the sensation of skis blasting through snow. Come powder, corn, or ice I’ll ski them all. Alas, it is summer and all I can do right now is reminisce and dream about winter.

Scratch that.

Sure, I’m dreaming about neck deep powder days, but dreaming is a waste of time without work. So, I’m working for winter in more ways than one.

1) I’m working OUT

For my body’s sake, I made the move to Jackson, WY to train at Mountain Athlete. This is no ordinary gym. I train with a group of about 20 skiers, among them are olympians, ski film stars, and world-renowned mountain guides. (I’m going to name drop for a second just because the excitement of training with Resi Steigler, Kit Deslauriers, Griffin Post, Crystal Wright, and all of my ripping co-competitors hasn’t quite become old hat yet.) These workouts are no joke. Our training is a ski-specific progression of strength and agility. We’re just finishing up four weeks of basic strength training so, who knows what this next phase will bring.

I’ve also recommitted myself to yoga. I think it’s a great compliment to strength training. It’s more affordable than a post-workout massage and it’s a great tool for injury prevention.

2) I’m working IN

I’m a total head case when it comes to sports and competition. I close my eyes, I choke, I forget to breath, I panic, I overthink. I’ve always been this way, and it’s taken me this long to finally get proactive and do something about it. Better late than never. Between learning meditation and reading up on sport psychology, I’ve taken matters into my own hands. A strong body is useless without a sound mind.

I’ll take that one step further and say that a strong mind and body can’t function on a crappy diet. I’ve reigned in my eating habits as well. Apart from one glorious cheat day per week, I’m keeping it clean with meat, fish, fruits, veggies, nuts, and seeds. Little bit of dairy, no sugar, no processed food…you’ve heard my shpeal before, so now I’m back to practicing what I preach.

3) WORKING

Did I mention my multi-million dollar contract that allows me to ski everyday and travel the world? No? Oh, well that’s because I don’t have one. NBA, MLB, NFL level salaries do not exist in skiing. It is merely a labor of love and passion, but love and passion don’t pay the rent checks. Enter my three summer jobs: Serving, Serving, and Wrangling. While the serving jobs are the money makers, I figured it would be great to be paid to enjoy a hobby of mine, and it just happens that that hobby is horseback riding. YeeHaw!

To say my summer is busy is an understatement. But I’d rather be busy working than daydreaming. The things worth having take time, and come December I can’t wait to see all of my grunt work pay off.