XC Skiing & Snowshoeing to Reduce Worry in Stressful Times

Cross country skiing will reduce worry and give you some social distance during the COVID-19 situation - photo from Devil’s Thumb Ranch Resort

There have been plenty of COVID-19 perspectives and statements from businesses, and in the ski industry this includes ski area operators, marketers and media, product suppliers, and retailers. Few of the statements have recommended that people might consider XC skiing or snowshoeing, which are great alternatives if the alpine ski areas are closed or restricted due to the COVID-19 virus.

 Let’s check the boxes related to XC skiing or snowshoeing in relation to the COVID-19 situation:

 Physical Distancing – CHECK

There should be no worries about skiing too close to anyone when you are on the XC ski or snowshoe trails, whether those trails are groomed or ungroomed.  It is easy to keep six feet distance from others while skiing or walking (physical distance rather than social distance). You can ski and socialize with others on the trails while being far enough apart to prevent transmission of the virus.

 The commercial XC ski areas may limit lodging, food & beverage service, rental and lesson services, etc. But they’ll continue grooming the trails for skiers and snowshoers to use. According to Jackson Ski Touring, they spend $600-1,000 per night to groom about 15 km of trails. XC skiers and snowshoers can go on ungroomed trails depending on the snow conditions and the equipment that they use. Skiers should be aware of the snow conditions as the trails could be dangerously icy.

 Physical Fitness – CHECK

The sport of XC skiing requires the use of both lower and upper body and these muscle groups work together for a true total body workout, which turns up the metabolism. XC skiing is one of the best aerobic exercises and with all of the body's muscles working together, no single muscle is overstressed. This allows participants to keep up the pace without stopping and it helps maintain an elevated heart rate to build cardiovascular strength, which will improve blood flow and oxygen levels. Snowshoeing claims high caloric burn levels too - it’s wellness walking!

 As low-impact exercises, XC skiing and snowshoeing keep you properly balanced and you’re not over-stressing any part of the body. It is a great exercise for those who have difficulty doing other types of workouts that are harder on the joints and muscles.

 XC skiers and snowshoers move across different types of uphill and downhill terrain and many different muscles are used in the process. This makes XC skiing one of the best exercises burning up to 1,112 calories per hour! Snowshoeing can burn up to 1,000 calories per hour and is known to burn about 370 calories per hour on flat groomed terrain. These statistics depend on the skier fitness level, exertion, and the terrain.

 Psychological & Spiritual Fitness - CHECK

There is evidence for the effectiveness of exercise in patients with anxiety who can benefit by a number of psychological factors such as increased self efficacy, a sense of mastery, distraction, and changes of self-concept. XC skiing or snowshoeing can instill a sense of pride and confidence and allow the mind a pathway to escape from everyday stress. Exercise is said to cause the brain to release beta endorphins, which are essential in relieving pain and creating a sort of euphoric or light happy feeling. For more info, click the article A Remedy for Anxiety and Depression.

 Among the benefits of XC skiing and snowshoeing, the clean air and scenic views associated with being outdoors on the snow in the winter will help reduce stress and help you relax. There is something truly special about being in the mountains surrounded by trees and animals.

 According to the book The Nature Fix, there is an increasing amount of biological, psychological, and medicinal scientific evidence regarding spending more time outdoors in nature. Over the years, efforts have been made to quantify nature’s impact on mood, well being, ability to think (remember, plan, create) and sociability. The hypothesis involves lowering human stress, boosting mental health, restoring attention, empathy, and cognitive clarity. Nature also affects a social component like the feeling that is shared among people who spend time together outdoors or people who perform exceeding acts of kindness in the aftermath of a severe environmental event such as a tornado, earthquake, firestorm, and such.

 In Conclusion

XC skiing and snowshoeing may not be a cure-all for COVID-19, but it definitely is something that the doctor might order if he or she were aware of the FREE physical, mental and spiritual health benefits provided by this outdoor recreation on the snow. XC skiing or snowshoeing outdoors can be a great panacea for tough times and a former area operator in Idaho commented “I think a lot of people are feeling like being in the outdoors is a safe route to go.”

 We should get outdoors and be hopeful that similar to other devastating events in the past, the world will move on and get back to normal as soon as possible.

Will Olympic Gold Turn Into More Recreational XC Skiers?

Kikkan Randall and Jessie Diggins won the Olympic Gold Medal - will it encourage people to try XC skiing?

People in the cross country ski business (professionals who sell equipment, run ski areas, teach lessons, write ski content, etc.) often debate about winning Olympic medals and if there is a significant impact on cross country (XC) skiing in the USA.

At a ski industry association meeting after the Olympic gold medal was won by the US women’s cross country skiers in the 2018 Winter Olympics, a leading company manager stated “the number of cross country skiers in the US will double after this!”  There has never been a winner in the debate about the so-called “Olympic bump” but after the publicity about XC skiing, the industry is hopeful that there will be an up tick in the number of people who try XC skiing this winter.

The highly-conditioned Olympic athletes can generate and enjoy skiing at speeds above 35 miles per hour (with some help from gravity). The grace and power that’s possible to achieve using both technique and fitness is amazing to see, and fun to experience! But there’s another side to XC skiing. It can be done at any speed, and many who do it love it for its relaxing, rhythmic movements that carry one into winter wonderlands. Skiers can pick their own pace, gliding along through fields and forests, stopping when they choose, soaking in the beauty of the natural snow-covered world. It can be as peaceful and quiet as the skier wants, or as energetic, fast and exciting. Every bend in the trail can bring new sights and sounds.

XC skiing for recreation, fitness, getting outdoors in the winter

For those that enjoy learning, the possibilities of XC skiing are virtually endless. While an hour’s instruction can provide the skills to a new skier to have them negotiating and enjoying mixed terrain safely, the technical nuances of the sport can be explored for years. XC skiing on the trails has two main disciplines, classic skiing and skate skiing, and within each there are sub-techniques that allow one to cover all grades of uphill, downhill, and flat terrain with efficiency and grace. There is also off-trail skiing (for example, in a local park or on a snow covered golf course) and backcountry skiing (up and down hillsides). And not to be discounted is the value of meeting and spending time with others who share the love of outdoor activity and nature. XC skiers are just really nice people.

XC skiing can be done most anywhere snow coats the ground. There are also specific cross country ski centers, which feature mechanically groomed trails, ski equipment to purchase or rent, food and drink, and instruction. All the states that get snow in the winter have these ski centers (check out www.XCSkiResorts.com) and it’s well worth traveling to one to get started in the sport.

Fat Bikes – the Marriage of XC Skiing and Bicycling

Fat biking at Kingdom Trails, Vermont

Fat bikes, dubbed the "Hummers of the two-wheelers' world" in the Wall Street Journal are proliferating where there are more than 150 cross country (XC) ski areas that have fat bikes available to use on snow covered trails. These specially-made bicycles that accommodate ultra-wide tires that can be run at very low pressure 4-8 pounds of pressure allow fat bikes to roll over soft, slippery surfaces like snow. XC ski areas and regional pockets across the nation in Vermont, Michigan, Wisconsin, Minnesota, Alaska and Washington now have fat bike trails with groomed single track and signed trails, rental bikes, and special events.

An industry source (at QBP, the manufacturers of fat bike brands Surleybikes, Salsacycles, tires, boots, gloves, and apparel) recently reported that 150,000-200,000 fat bikes have been sold since 2010 while there are about 7 million mountain bikes sold. Fat bikes provide a great way for avid cyclists to stay in shape during the winter season and they provide different recreational fun for people who are active or love the outdoors. Fat bikers are mostly male and are aged 35-65, with 80% at high education levels Bachelors degree or higher) and professional/managerial vocations.

Fat Bike Locations

At the Nordic Village outside of Flagstaff, AZ there are 25 km of snowshoe trails that accommodate fat bikes. The bikes ride much better on packed trails compared to riding on soft snow.

In eastern Washington's Methow Trails the winter season can be longer than all other seasons combined and it was one of the first trail networks to embrace fat biking. They saw it as a new, exciting way to get outside and recreate and for the passionate XC skier interested in fitness, it provides another way to cross-train. Some guys from Methow Cycle & Sport groom some of the local trails and the shop rents 16 fat bikes.

One avid snow biker describes the thrill of riding his fat bike in the winter as, "Riding on snow has been a great alternative to my other winter love…Nordic skiing. Hopping on the snow bike has been a great way to mix up the winter activities. There's an amazing sensation when you climb aboard a snow bike and find that you "can" ride where only skiers or snowmobilers had once been able to go!" Surveys show that 71% of fat bikes were introduced to the sport at a demo, borrow, or rent the bike that they are riding and 64% of the fat bikers said they would pay to ride on groomed trails.

Fat bike trail offerings are assessed on a day-by-day, snow conditions, user compatibility basis. Information on the trails that are open to fat bikes is available daily on the Methow Trails grooming report. Just like a skier, a valid Methow Trails day pass will be required for snow bikes.

Views in Methow Valley, Washington

Fat bikes are available for rent ranging from $15 per hour at Rikert Nordic Center in Ripton, VT to $55 for a full day reaching $75 a day at New World Sport, a Fort Collins, CO, shop that sends riders to local packed snowshoe and XC ski trails. Methow Cycle and Sport in Winthrop, WA has a $35 half day rate or $55 for a full day. Reservations are recommended for weekends and holidays. Methow Cycle and Sport will also provide rack adapters for customers who wish to transport rental fat bikes to the riding area of their choice.

Other XC ski areas that have fat bikes on location to rent include Carter’s XC Ski Area in Bethel, ME, Woodstock Inn & Resort in VT, Great Glen Trails in Gorham, NH and Waterville Valley in NH, Cross Country Ski Headquarters in Roscommon, MI, Crosscut Mountain Sports Center in Bozeman, MT, in California at Bear Valley Cross Country & Adventure and Mont-Sainte-Anne, QE.

As one might imagine the price for purchasing a fat bike ranges greatly from a low-end of $200 (at Walmart) to $1,800-6,000. Like any other equipment the low end is probably less reliable and the high-end includes bells and whistles or are built with carbon fiber construction.

Currently, the issues for fat bikers include skier/biker relations and conflicts, variable and changing snow conditions, impact on trails, and building fat bike-specific trails. Fat bike riders are looking for packed snow trails, moderate climbs no more than 8% grade, and narrow single tracks to ride. They are asked to follow a code of etiquette because they can damage trails groomed for classic and skate XC skiers. A typical list of XC ski area "conditions of use" include:

* Riders need to purchase a trail pass to use the area's trails and tell the ticket vendor that they are planning on fat biking.

* Trail access is dependent on conditions and they should check the daily grooming report for detailed trail access information.

* Bikes should yield to all other users. Stay to right side of trail at all times, stay out of the classic ski tracks, and give skate skiers a wide berth. * Stay off trails with more than 3" of new snow.

* If you are leaving a rut deeper than an inch, having a hard time riding in a straight line, or pushing your bike, the snow is too soft and you absolutely should not be biking on the trails.

* Be an ambassador for the sport – stay polite, educate other bikers, discourage bad behavior, follow the rules, and we'll all have a good time this winter.

* Stay on trails designated for Fat Biking.

Milestones of Modern XC Skiing in the USA

Since the time that wooden skis were found in a peat bog in Sweden dating to 2,000 BC, there have been many milestones that brought xc skiing to where it is today. Focusing on the USA, the forefathers of our recreation include people such as Snowshoe Thompson, who delivered the mail in the Sierra Mountains of California and JackRabbit Johannsen, who xc skied in northern New York.

The editors of XCSkiResorts.com using various sources considered the milestones and developed this list of the Milestones of Modern XC Skiing in the USA in order of significance:

1. Development of synthetic xc skis in 1974.
2. Development of the waxless based ski in the early 1970's, most notably the Trak ski with synthetic fishscales on the ski base to eliminate the need for ski waxes. The waxless base gave the recreational skier grip on uphill travel while also allowing gliding downhill.
3. Integrated xc ski binding systems, which provided substantial improvements in simplicity of boot/binding interface and control in the mid 70's.
4. Bill Koch won the Olympic silver medal in 1976 and World Cup in 1982, the first American to ever win at that level. The Nordic Trak exerciser used the Koch image as a fitness icon in advertisements for years. In 2010, there was US Olympic medalists in Nordic Combined and in 2012 there was a World Cup winner in women's sprint.
5. The onset of the commercial xc ski area concept began in 1968-69 at Trapp Family Lodge. This brought designed, groomed, and maintained trails making xc skiing easier and safer for the average person.
6. The skating technique proliferated for a faster paced and higher performance form of recreation.
7. Revolution Skis developed by Fischer led the way to shorter skis, which were easier to use and consolidated ski sizing and simplified ski selection.
8. New lighter clothing with synthetic and breathable materials was more conducive to xc skiing comfortably; company brands such as Mother Karen led the way in the late 1970's.
9. Other technological advances such as the 2 Wax System that offered one wax for cold temperatures and one for warm temperatures simplified ski waxing while the BackCountry binding systems provided a beefed up boot/binding system that provided substantially more support and control for backcountry recreation.
10. Will the Nordic Integrated System (NIS) developed in 2005 change the ski/binding interface? This system combines the ski and binding at manufacture rather than at the retail store.

1960 Olympic Nordic Event Legacy

The Squaw Valley Winter Olympics held in 1960 led the way to many technological advances that shaped today’s operation and broadcasting of the Winter Olympics. The Nordic event venues built in Tahoma, CA are now covered with dense new growth as all of the structures, which were temporary, have been removed. The land located on Route 89 about 10 miles south of Tahoe City on the west side of Lake Tahoe is now the Ed Z’berg Sugar Pine Point State Park.

The Nordic venues and practice areas for the men’s 50 km, 30 km, combined, and relay races were held in the General Creek and McKinney Creek areas, which were privately owned when the Squaw Valley Olympics was in the planning stages. These games were also the first time that the biathlon and women’s 10 km were included at the Olympics. The 57 km of trails were developed in 1958 and completed in 1959 for a test run championship.

The 1960 Winter Olympics were the first time the winter competitions were ever nationally broadcast on TV. This was also the first time that sno-cat grooming vehicles were used to mechanically groom the race courses. Tucker Sno-cat machines towed agricultural choppers and tines to “tenderize” the snow conditions. They had yet to think of track setters in today’s terms, so skiers set the tracks by skiing behind the grooming machines. The downhill sections were raked by hand.

Another first was the use of electrical and manual timing. To keep spectators abreast of the competition, interval times of the racers were taken along the trail and were phoned to the stadium area where they were announced to the spectators and posted on the scoreboard.

Since there are few remnants from the Nordic events remaining, there is now an effort to reinvigorate these “forgotten Olympics” in a partnership with the state park to reestablish the trail network, construct interpretive panels and trail markers, and develop a museum of historical artifacts. Currently there is an Olympic exhibit at the Reno Airport and there is some signage at Sugar Park Point State Park. For more information there is a book by David Antonucci entitled “Snowball’s Chance: The Story of the 1960 Winter Olympic Games,” which is filled with information and photos.

Winter Trails Users Should Stop Hating!

XC (cross country) skiers hate when snowshoers step on and mess up their groomed ski tracks and they both hate snowmobilers; while snowmobilers don’t want xc skiers and snowshoers using the trails that were paid for with snowmobile registration fees...and they all are freaked out about getting tangled up with sled dog teams! All winter trail users have the right to enjoy their chosen outdoor recreational experiences and their commonality is that they do not want their rights restricted in any way. In the winter, trail encounters between snowmobilers and other trail users must be expected. When these encounters inevitably occur, people should respect each other’s love of the outdoors and be considerate. That’s not a rule, an enforceable law, or a line in a list of codified responsibility dogma. It is the way to live.

While the vast majority of encounters between different winter trail users on the snow such as mushers (dog sledders), snowshoers, snowmobilers and xc (cross-country) skiers are friendly and respectful, there are some conflicts that occur and some resentment that does exist. Additionally, unsafe situations such as collisions, reckless behavior or poor judgment can occur. These situations can be compounded by damaged trail surfaces, narrow passageways, conflicted trail uses or trail congestion.

Other factors that may contribute to a problem on shared trails include trail user speed, mass of user or vehicle, sight distances, size of the group, users overtaking one another silently or without warning, user skill and experience and user expectations and preparedness. Add to that people’s different values and priorities and their tolerance for others’ lifestyle choices and it’s no wonder that you have a recipe for possible conflict.

In the Other Person’s Shoes

The most obvious way to prevent conflicts on the trails and promote safety for those who share the trails is to learn and understand each other’s perspectives. For example, many xc skiers and snowshoers are not aware that snowmobilers must pay a state registration fee, which is allocated to trail grooming. Snowmobilers have worked hard to secure landowners’ permission to develop and use their networks of trails. If xc skiers do not want to mix with other trail users they have the option of skiing at “skier-only” commercial ski centers that groom specifically for skiing, where snowmobilers are not allowed. And there are state and national park areas that restrict snowmobiling, too.

But snowmobilers may not realize deep-rooted resentments that many xc skiers have for the motorized trail users. Some skiers and snowshoers regard their solitude in nature as holy. They may feel that mechanized trail use is inappropriate and are angered by the inefficient two-cycle engine noise and exhaust. Snowshoers and xc skiers lifestyle perspectives may prevent them from ever being aware of the sheer joy a youngster experiences when (s) he rides a snowmobile for the first time. Certainly, there is enough room and plenty of miles of trails so that all trail users can be satisfied. And perhaps there are areas with separate trails that are primarily allocated to specific uses.

Mutual Understanding

Snowmobilers and other trails users can facilitate mutual understanding through the process of communicating and collaborating. The Lyme-Pinnacle Snowmobile Club in the western central part of New Hampshire has discovered some success in sharing the trails. While it is unusual, the club membership is comprised of one-third xc skiers. They regularly share the trails and they pitch in and help maintain the trails in the off-season, too. And there is more than one report of a lost xc skier or snowshoer, who was glad to see a snowmobiler, who provided safe transport back to the trailhead. Perhaps it’s time trail users get into each other’s shoes and try each other’s activity. Work on joint projects such as trail maintenance, repairing a warming hut, deciding where routes are successful and where they are problematic.

What to Do at a Rendezvous?

The NH Fish & Game OHRV Operation and License Statute states: Any person operating an OHRV shall yield the right-of-way to any person on horseback, foot, ski, snowshoes or other mode of travel on foot; provided however, that such persons traveling do not unreasonably obstruct or delay OHRVs on the trail. The law also states that the maximum speed limit unless otherwise posted is 45 miles per hour.

There may be a code, trail etiquette, or laws of the land for snowmobilers and other trail users when they come upon each other, but what really matters is that people just use common sense. For example, obviously snowmobilers should be prepared for anything when approaching a blind curve, which suggests slowing down, being aware and keeping the sled under control.

Upon hearing the approach of a snowmobile, xc skiers or snowshoers should get off the trail in a place where they can be easily seen. They should give the snowmobiler room to pass, and be more wary if there are many people in either party. Skiers and snowshoers should also keep control of ski poles to avoid the sled as it goes by. Traditional yield rules and signage ask the machine operator to yield, but it is just much easier for the trail user on foot (or ski) to step off the trail.

XC skiers that use snowmobile trails often employ the skating method of skiing. This technique crosses the trail in a perpendicular fashion, substantially more than the traditional diagonal ski technique. The skater splays each sliding ski outward at an angle to glide longer and faster. This is usually a more encompassing exercise and snowmobilers should be aware that skating skiers might not be able to hear an oncoming machine very well. Their level of exercise and the sound of wind and sliding skis on crunchy snow can impair hearing somewhat. That is one good reason that snowmobilers, who may have newer quieter machines should not assume that other trail users will always hear them coming.

Mushers (dog sledders) recommend that as they approach head on, other trail users should get to the side or off the trail and let the sled dogs pass by. It’s best to try and communicate about each other’s intentions. Keep in mind that the sled dogs will try to keep to the inside of the trail on a curve to find the shortest path, so you should not automatically think that pulling off to the right is always the best option.

Interestingly, horseback riders suggest that other trail users talk it up when they come face-to-face. It is important that the horse understand that you are a person and not some robot contraption. Luckily, seeing equestrian enthusiasts on the winter trails is a rare occurrence.

People familiar with the trail sharing issue will often refer to the fact that there are very few problems on the trails. A common phrase is that problems occur with “less than one percent” of trail users. There is also concern about young people and others, who might act recklessly or are using snowmobiles for the first time. Skiers, who ski on the snowmobile trails but are not aware of the issues discussed in this article, are of particular concern, too. We must try to reach all of these “one-percenters” to prevent tragic consequences and keep the trails safe for all to use.

Skijoring: Enjoying Winter Trails with Your Dog

Skijoring is a Norwegian word that means "skidriving." A team of one or more dogs pulls an xc skier and the skier "drives" or directs the team as he or she skis behind. In Scandinavia, skijoring has been done for centuries and it is gaining popularity in the US. It's easy to learn and can lead to magical winter days for you and your canine friend. Skijoring will help keep your dog fit and healthy and it can deepen and enhance the relationship that you have with your dog. Learning to work with your dog and become a team is a great reward that skijoring has to offer.

The Skier

The human aspect of skijoring requires skiing ability, dog training, and handling skills. Any XC ski gear can be used for skijoring and classic or skating ski techniques can be used. The type of ski selected depends on the experience that your desire such as how fast you want to ski and how far you want to go. Expect that a fast running dog on a groomed ski trail will be very quick and skating might be the best choice.

If you are new to XC skiing, it is recommended that you take ski lessons and practice prior to trying skijoring with your dog. Ski ability requires that you are able to control your speed, stop, and keep balance. But as previously mentioned, skijoring is a team activity and you should expect to work as hard as your dog. It is not a FREE RIDE!

Dog training and handling skills are equally important so it is useful if you and your dog have participated in an obedience class together. Key elements include being positive, patient, and consistent. Positive reinforcement is important with any animal training and short easy sessions will yield great results. You want to feel successful and gain confidence together.

The Dog

No matter the breed (above 30 pounds), dogs have a strong instinct to chase, run on a trail, or hunt as a pack. While sometimes this instinct can result in unwanted behavior, when carefully shaped and trained, it also enables your dog to pull. One of the easiest ways to teach your dog skijoring is hooking him/her up with an experienced skijoring or sled dog team. Another method that works is to have someone ski slightly in front of your dog and call it, while you let it pull you.

Some dogs may learn immediately and others may take a little more work and encouragement, but keep things in perspective.

Dogs need adequate water and it is recommended not to run them on a full stomach. They can overheat in warmer temperatures (above 40 degrees) and dogs with thin coats (such as pointers) can get too cold. You might consider dog booties for abrasive snow conditions (may take some getting used to) and for furry footed dogs, you should trim the hair on their paws or use oils (Musher's Secret) to prevent snowballs. If your dog is not regularly exercised, start with very short sessions and work up from there. Consult a veterinarian for advice about ideal running weight for the breed of dog that you own.

Skijoring Equipment

The gear for skijoring is lightweight and simple. Booties have already been mentioned and a harness is necessary to connect you with the dog. A webbed harness when pulled to complete length stretches from your dog's neck and chest to the base of his/her tail. A good fitting harness should allow a dog to run and pull efficiently and safely. It is best to have an experienced and knowledgeable skijorer help to fit your dog's first harness. A bungee lead (a leash with a bungee cord sewn inside of it) is useful to prevent jerking motions and ease the stress of pulling on your dog. You will also have a harness around your hips and legs and these come in a variety of styles that should fit so that you can move and ski efficiently. A safety release between your harness and the line connecting you to the dog is very important.

Communication and Sharing

When you are ready to go, with a friend in front to encourage your dog, let him/her start pulling and give the command "Let's Go!"

There are many commands you will learn as a skijorer such as "whoa" or stop, "on by" meaning leave that irresistible distraction alone and keep going, "gee" means go right and "haw" means go left. "Come around" means turn around. Taking a class in skijoring will help you get started the right way.

While on the trails with your dog please be aware of trail etiquette. Respect the guidelines at an xc ski area and stay on the dog-friendly trails that are specified. Loose dogs can be an annoyance and even a danger to both skiers and other dogs. Be aware of others on the trail.

Louisa Morrissey teaches skijoring clinics at Devil's Thumb Ranch Resort & Spa in Tabernash, CO and at Frisco Nordic Center in Frisco, CO on Jan 25 and Feb 8. Also private lessons with advance reservations are available through the Aspen Animal Shelter. For more info about her programs seewww.highcountrydogs.com

Can XC Skiing and/or Snowshoeing be a Remedy for Anxiety and Depression?

There have been studies done about exercise intervention for clinical populations diagnosed with depression, anxiety, eating disorders, and even post traumatic stress disorder. This research shows that there are beneficial effects that produce a statistically relevant and significant reduction in these mental maladies. The following few paragraphs provide info from some articles that covered the topic of using exercise as a good strategy for therapists to employ.

In the 4th century, Plato reportedly quipped, “For man to succeed in life he has been provided with two means, education and physical activity. Not separately, one for the soul and the other for the body, but for the two together. With these two means, man can attain perfection.” The CDC cites health benefits associated with a range of physical activity and in its absence there can be an increased risk of obesity, heart disease, diabetes, certain cancers, etc. Physical inactivity may also be associated with the development of mental disorders such as those listed above.

There is evidence for the effectiveness of exercise training in patients with panic disorder impacted by a number of psychological factors such as increased self efficacy, a sense of mastery, distraction, and changes of self-concept. Can or will psychologists prescribe such an exercise intervention as part of therapy for their patients? It would seem to integrate perfectly with cognitive behavioral therapy strategies such as situational analysis, self monitoring, homework activities, and supportive follow-up to help compliance.

Physical fitness will also improve self-esteem and as patients feel better about themselves they’ll develop a more optimistic and energetic frame of mind. There is also an association between aerobic exercise and increased alertness. The exercise improves circulation and increases the availability of oxygen to the brain while it also causes the body to produce chemicals such as adrenaline to promote mental alertness. Fitness can instill a sense of pride and confidence and allow the mind a pathway to escape from everyday stress. Biologically speaking, exercise is said to cause the brain to release beta endorphins, which are essential in relieving pain and create a sort of euphoric or light happy feeling. This overall mood enhancement can be prescribed to help treat depression and anxiety. Regular exercise will also invoke focus, determination, and discipline, which are mentally strengthening.

Cross country skiing and snowshoeing are the top forms of aerobic recreational activities. And aerobic activities have been found to promote mental health, boost energy, improve sleep, relieve tension and stress, and combat anxiety and depression. There is a real proven link between physical fitness and mental health and well-being. We should get moving on this!

How do we encourage more psychologists to enroll their patients in outdoor fitness endeavors as part of therapy? There will be benefits from such strategies at a wide range of levels from getting someone out on rental snowshoes for 3 short weekly hikes to training for a 50 km skiathon.

A strategy to bring together xc skiing or snowshoeing and professional therapists can be developed. The skier can create a prescription for a routine for skiing or snowshoeing a number of kilometers a few times per week and the therapist can schedule sessions or maybe even hold the sessions on the trails. What would that be worth an hour including trail passes? Maybe xc ski areas can sell transferable season passes to therapists in a package? Maybe health insurance could cover the cost of and encourage such a winning strategy.

Snowshoe Programs Proliferating at Alpine Ski Resorts

Snowshoeing with the kids

Not everyone who visits a ski resort wants to or is able to ski or snowboard, so resorts offer other activities. Among those options, guests can explore and enjoy the outdoors on snowshoes. These snowshoe outings at ski resorts range from guided naturalist tours to nearby destinations to athletic fitness treks reaching the top of the mountain. Snowshoeing options at ski resorts are booming and becoming ever more creative.

Smuggler's Notch Resort known as a prime Vermont family destination has one of the most comprehensive mixes of snowshoe programs available. There are snowshoe treks for families with young kids, and outings for adults or families with older kids, who want a bit more in terms of the length of the trek, the topography covered, and the insights shared about the natural world and outdoor skills.

Programs are scheduled for specific days and times at different prices for adult and children. Special family snowshoe programs that are easy include the Fireworks Snowshoe Tour (Thursdays 7-8:30 PM) , which is a guided snowshoe trek after dusk through the woods to a rustic pavilion and bonfire.

The guided treks can cater to individual needs and 1.5 hour snowshoe lesson trek is Sunday at 10 AM. Family Scavenger Hunts are held 3 times per week. The High Elevation Trek is Mon and Fri at 1:15 PM while the Backcountry Snowshoe Trek is on Wed and Sat at 1 PM. Winter Survival is on Tue at 10 AM.

The Blue Snowshoe Trail at Pat’s Peak

Pat’s Peak in Henniker, NH offers three snowshoe trails (Green, Blue and Black corresponding with different levels of difficulty) that are connected in a 4 mile loop. There is no charge to use these trails and they are signed but not maintained. Snowshoes are available to rent for $19 and trail maps are available or can be download.

Beaver Creek Resort in Avon, CO has a variety of snowshoe tours via the Strawberry Park Express chair lift. There are morning or afternoon snowshoe tours that are $125 not including the gear. Private 3-hour tours are $485 and all day tours are $725. An equipment rental package is available which includes boots, poles and snowshoes for $50 a day or $39 for a half day (less for kids or seniors).

Legacy Park is a destination for snowshoers

At Crystal Mountain in Thompsonville, MI, there are guided snowshoe tours available on the golf course for $25 including the snowshoes or go snowshoeing on your own with a 1-hour snowshoe rental for $15. One of the popular treks is to the Michigan Legacy Art Park, which is a 30-acre preserve on 1.6 miles of hiking trails within Crystal Mountain. The Art Park features 45 sculptures (20 in the winter), poetry stones, an outdoor amphitheatre (open in the summer) and there is a donation box.

Stop by the Base Camp at Big Sky Resort in Montana for snowshoe adventures. They have a 2-hour snowshoe tour on the Moose Tracks Gully Trail for up to 10 people at a time led by two local women guides. There are designated trails for snowshoers to go out on their own, but they are asked to pay a $5 trail pass. Click for the resort website video about the guided snowshoe tours that are available at $89 for guests aged 12 or older at Big Sky Resort .

Back in Vermont, a resort that presents a different option is Mount Snow where snowshoe tours are available via the Grand Summit Hotel lodge's NatureSpa. There are planned and marked 60-90 minute trail routes at the ski area for the Woodland Tour (recreational) or the Fitness Tour (vigorous uphill). The unique "Guided Snowshoe Tour & Massage," includes a guided snowshoe tour followed by a sorely “kneaded” massage after returning to the spa for $195. Snowshoes are available to rent.

Guided snowshoe tours take about an hour for $55 per person including the snowshoes, poles and a group guide. There are also private tours available and outings offered to people who are more athletic and looking for a fitness workout on snowshoes or an environmental tour with a local Vermonter talking about animal tracks or local geography. Trail maps for snowshoers are available at Mount Snow Sports, where snowshoe rental equipment and a trail pass can be acquired.

It may be necessary for some of the Smuggler's Notch snowshoe treks to be on the alpine slopes due to low snow in the valley. Some snowshoers use the lifts to access a high elevation tour and a backcountry tour. The Smuggler's Nordic Director commented, "When the skiers saw the people snowshoeing on the slopesides, they wanted to get out of their skis to come and try it."

Backcountry Access - A New Service at XC Ski Resorts

A recent visit to Bolton Valley Nordic Center in Vermont afforded me an up close look at the newest sensation in cross country skiing – backcountry access at a commercial xc ski area. Bolton boasts having 62 km of high elevation backcountry ski trails including steep winding trails through birch glades, mellow trails for touring, and plenty of powder turns on the way back down.

In mid-February while much of New England was wondering when winter would begin, Bolton Valley Nordic Center with its base elevation of 2,100 feet has fresh snow and a reliable, plentiful base. The facility has 26 km of groomed trails, too. The rental equipment includes backcountry gear for either xc skiing or snowshoeing. The famous Catamount Trail is amidst Bolton’s trail system and there seems to be no limit to interest in this market segment. In fact, the grand daddy of xc ski areas, Trapp Family Lodge now offers 2,500 acres and 40 km of trails in the backcountry, too.

At Bolton Valley Nordic Center's eastern side, the Bryant Ski Trail takes skiers uphill on an hour trek to the Bryant Camp Backcountry Cabin (2,690 foot elevation). Not much to the building but it is a destination that opens into various trails further up the terrain. By the time I arrived in the late morning the trails were packed by previous skiers. I had a few chats with other skiers, who donned gear ranging from lightweight xc skis to heavy telemark gear with climbing skins, wide waxless skis with BC boot/bindings, and I even dodged a snowboarder careening down the packed trail on a split decision snowboard.

I had a conversation with a couple of skiers, who admitted to taking the Wilderness Lift at the adjacent Bolton Valley alpine ski area to ski from the Peggy Dow’s Trail to the Nordic area’s backcountry terrain and the Heavenly Highway Trail where I met them. I skied further up the Highway and then turned on to an aptly named trail called Devil’s Drop, which was really a downhill powder run with switchbacks.

Clearly, you want to ski these trails on a day with good soft snow conditions. The trails are well marked and with skiers dropping down into untracked lines through the trees the upper trails can be a bit confusing. It appeared that after skiing around a few times it would be more comforting as one becomes familiar with the upper trails. There is an overlook named Stowe View and another trail where you can reach a destination named Olga’s Falls. The Bolton-Trapp Trail uses the Catamount Trail (Vermont’s lengthwise winter trail) between the Bolton Valley Nordic Center and Trapp Family Lodge in Stowe and this reaches the highest point on the Catamount Trail at 3,310 foot elevation.

The west side of the Bolton trails covers another entire area to ski and looking at the map contours it is appealing for some downhill fun. The backcountry area also has some delineated glade areas on the trail map and one would imagine that there could be much more of these cleaned areas to give skiers more to enjoy.

Trapp Family Lodge offers guided tours in the backcountry for $35 hour and there is a 3-day package with rental equipment, skill lessons, and a full day tour for $250. Bolton has backcountry rental gear for $30.

Uphill Transport for Skiing the Glades

About a decade ago, alpine ski resorts came to the realization that gladed areas (skiing in the trees rather than on the groomed slopes) between trails offers great fun to skiers. They have created safe glades on gentle terrain by eliminating underbrush, smaller trees, and rocks so there is more room for skiers to pick their way through the forest (somewhat) safely. Glade areas for advanced skiers offer steeper terrain and more obstacles.

Call me a heretic, but I feel that the time has come for xc ski area operators to accept that there are many skiers who would like to access these backcountry stashes without having to climb and get so tired. Clearly there is a portion of the skiing population who would pay for transport up to higher elevations to access these areas so they can enjoy the downhill runs. For a few extra dollars above the trail pass, such transport could be provided with an industrial snowmobile (which most resorts already use) pulling an attached trailer with seats. And maybe the snowmobile driver can stop at the top to take some photos of the skiers as they take off down the terrain. Skiers can purchase the photo documentation back at the lodge and get the photos emailed to their computer or phone so they can show their weekend adventure to coworkers on Monday morning at work.

I imagine that xc ski resort operators might feel that such a service is the domain of alpine ski resorts...but xc ski areas could offer a more natural service within the context of xc skiing and snowshoeing. People like high places and the product supplier companies have recently produced a proliferation of off-track and backcountry equipment. This type of xc ski resort service has arrived.