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.

Wellness and Camaraderie for Injured Veterans

Sit ski and cross country ski camp for Veterans

More doctors may be prescribing outdoor recreational therapy instead of Xanax if the proposed Federal legislation entitled the Outdoor Recreation Therapy for Veterans Act (HR 2435) passes. Studies are showing evidence that outdoor recreational activities can be therapeutic. I met Veterans Ray Gilmore and David Binford recently at a ski industry meeting and they were engaging anyone who would talk with them about the Azimuth Check Foundation, which provides injured veterans and first responders challenging year-round athletic activities to create wellness in an atmosphere of camaraderie.

“Whether these Vets have seen or unseen injuries, they can find peace in the outdoors.” They feel that participation in activities such as alpine and Nordic skiing, snowboarding, kayaking, hiking, fishing, cycling, saltwater and freshwater fishing, indoor rock climbing, wood carving and art, aquatics, golf, water skiing, stand up paddleboarding, archery, and even bowling will build self-esteem and accomplishment.

Azimuth Check Foundation recreational climbing outing

There are some Veterans and first responders who have experienced visual impairments, amputations and other physical and mental challenges who have discovered organizations that orchestrate recreational activities, which can positively impact their independence, well-being, and whole health through adaptive recreation therapeutic programs. Azimuth partners with other organizations such as the Veterans Adaptive Sports and Training, Adaptive Sports of the North Country, Ability Plus Adaptive Sports, Vermont Adaptive Ski & Sports, and Northeast Passage.

 Health is more than the absence of physical disease or disability, but rather includes important aspects of physical, emotional, and social wellbeing.  These Vets and first responders talk about their experience with disability and recognize that changes in health status and mobility can pose significant challenges and adjustments for individuals, as well as within families and friendships. 

Misha Pemble-Belkin of Vermont Adaptive Ski & Sports’ Veterans Ventures program commented, “I’ve taken anti-depressants and done talk therapy but nothing I tried has worked - it was like my brain was still at war.” Different than working with healthcare providers in an office setting, this real world/real time approach to creating solutions for active and engaged living takes the guess work out of what happens when you go home or are discharged from care. The program employs certified and licensed recreation therapist practitioners with a strong history of working with individuals across the disability spectrum including individuals with physical disabilities, cognitive disabilities, and behavioral health needs.

Recreational archery program

While the work they will do together is built around having fun, it is also a therapeutic modality grounded in World Health Organization’s international classification of functioning (ICF) and is at the forefront of healthcare trends that emphasize prevention strategies and support a person to develop functional skills for active living and community access as part of personal health management.

Gilmore talked about difficulty “shutting the motor off whereby the adrenaline remains and has become toxic.” The recreational activities help to create new memories and meaningful relationships. Beside physical challenges many Vets are faced with what has been referred to during past wars as PTSD (post traumatic stress), combat fatigue, and/or shell shocked. While a stigma may remain about this condition, more Veterans are now acknowledging it and seeking help.

Some of these program participants express that they’ve have had enough of meds and therapy (for example cognitive behavioral therapy, prolonged exposure therapy, acceptance commitment therapy, etc.). Recreational programs can provide problem solving, a collaborative strengths-based approach, camaraderie supported transition, relevant and meaningful goals, and develop sustainable healthy behavior.

Trauma-focused psychotherapies are the most recommended treatment for PTSD. This treatment focuses on the memory of the traumatic event and its meaning. It is intended to help people process the traumatic experience by visualizing and talking or thinking about the memory to change toward helpful beliefs about the trauma. Eight to sixteen sessions are often recommended. One Vet referred to taking “meds” for his troubles which made him feel like a “zombie” and took away the passion and joy of life. That is not saying that suffering with PTSD issues will allow much passion and joy. But that Vet commented that participating in recreational programs and outdoor activities such as skiing, hiking, rock climbing has helped to instill periods of passion and joy in his life.

How does it work?

At Northeast Passage, a recreation therapist (RT) will meet with an individual to complete an initial assessment.  During this assessment, the RT talks about health conditions, interests, personal strengths, and local resources.  They will also use standardized assessment tools as part of a collaborative process to identify goals, and a plan for achieving them, while working together.

Follow up appointments are used to work on achieving these goals and during these appointments the Vet and RT will be in the community actively engaged in recreation. At the same time, they’ll likely be creating community connections, learning about equipment, developing skills and aspects of themselves that support continued active participation and a healthier experience.

VAST Biathlon Camp at Pineland Farms

Kristina Sabasteanski is an Army Veteran who runs programs at Pineland Farms’ Veterans Adaptive Sports & Training in southern Maine, which offers year-round programming each year for Veterans with disabilities. She stated “Last year we took 17 Veterans and volunteers to Maine Huts and Trails in Kingsfield, ME.  We had a variety of Veterans with physical disabilities, PTSD and other issues as well as Vets just there for the camaraderie. We stayed overnight and people commented that it was just what they needed to relax and get away from issues for a few days. It was -9 F the day we left to go home and there wasn't a single complaint among the group. Sometimes the Vets crave challenges similar to what they experienced in the military such as harsh winter conditions, strenuous activities, etc.”

 Our yearly Biathlon Camp had 16 Veterans with disabilities - ranging from SCI, amputations, TBI, blindness, PTSD and TBI, and other orthopedic issues. “Many had never even seen snow before the camp and by the last day they cross country skied and competed in a biathlon race against each other. These trips and activities with fellow Vets allow them to share their experiences in the military and they realize they are not alone in their struggles.”

 Retired SSG Misha Pemble-Belkin of Vermont Adaptive Veteran Ventures is proud to offer programs specifically designed for injured service members, Veterans with disabilities, and their families. The program has 170 Vet participants for more than a thousand activities including winter sports such as skiing, XC skiing, and snowboarding. It’s Vets helping Vets to learn these sports.

Vermont Adaptive was originally for groups of physically disabled Veterans from the Vietnam era. They then saw an increase in disabled Veterans participating during and after the Persian Gulf conflict. They’ve now entered a new era, where Veterans with disabilities include those with both physical and invisible disabilities like PTSD and brain injuries.

VAST recreational program for veterans at Pineland Farms. ME

According to Pemble-Belkin, “there was a study of 1,200 Vets who were split into a group taking three of the major meds and a group taking a placebos and it showed similar results. While the war experience was stored in your brain, outdoor recreation can provide some joy and passion that is a relief to the miserable times being home alone or unengaged.”

There are several ways you or your company can support these organizations: including spreading the message, direct donations, matching gifts and event sponsorship. Please direct all inquiries or donation-related questions to:

Azimuth Check Foundation: acfne@azimuthcheckfoundation.org.

Pineland Farms VAST Program in southern Maine with Kristina Sabasteanski Kristina@pinelandfarms.org

Northeast Passage in NH with David Lee david.lee@unh.edu

Vermont Adaptive Ski & Sports Veterans Ventures with Misha Pemble-Belkin veterans@vermontadaptive.org

Adaptive Mountain Bike Program in Vermont

Vermont Adaptive Ski and Sports mountain biking program

The Vermont Adaptive Ski and Sports organization's new Adaptive Mountain Bike Program, which is one of the first in New England offers special dates for outings in various location and limited adaptive mountain bikes to use. All abilities are welcome and participants may bring their own equipment as well.

The program is scheduled at multiple locations with outings and events planned for all level mountain bikers who have their own equipment. In addition, four adaptive mountain bikes are available for participants on a first-come, reservations-based system.

These highly adjustable bikes are ideal for individuals with spinal cord injuries, amputations or limb differences, or balance and motor skill disabilities. Vermont Adaptive purchased the bikes last summer with funding from the US Dept. of Veterans Affairs grant and Phil Black, owner of Lookout Tavern who donated monies for Vermont Adaptive to purchase a trailer for hauling the bikes to various locations statewide.

"Participants gain a sense of accomplishment when reaching the top of the mountain and that is great to see," said Kelly Walsh, Vermont Adaptive program coordinator, who is responsible for Vermont Adaptive's veterans programs.

For 2017, the US Dept of Veterans Affairs again awarded Vermont Adaptive grant monies to help purchase 10 two-wheeled mountain bikes and 10 bicycles for use on recreation paths. These bikes will be added to the existing fleet, allowing participants who don't need to use an adaptive bike to get outside, exercise and socialize with other veterans, to enjoy Vermont alongside their peers with physical disabilities.

The custom hand cycles are crafted specifically for rocky terrain with unique hand cycles that are designed for adaptive riders to cruise down the trails smoothly.

There is open enrollment for free to the mountain bike program this summer. Although Vermont Adaptive will have a limited number of adaptive mountain bikes for use, all adaptive riders are encouraged to bring their own bikes and participate in any of the summer events. Reservations are required for programming and equipment use.

The schedule will kick off with the Summer Solstice Bike Ride on June 21 at Blueberry Lake in Warren, VT followed by the Mountain Bike "Snowshed Session" on June 24 at Killington Resort. Other events include the Green Mountain Trails Bike Ride is July 9 in Pittsfield, the Blueberry Lake Bike Ride on July 9 in Warren, the Vermont Mountain Bike Association Festival on July 21-23 in Warren, the Killington Bike Ride on July 29 and the Pine Hill Park Bike Ride on August 13 in Rutland. This program is limited to Vermont but you can look for similar programs in other regions across the country by contacting organizations that resemble Vermont Adaptive.

This year's Killington Resort Adaptive Event for Independent Riders will also have bike demos "encouraging adaptive awareness for proper use of hand cycles," said Olivia Joseph, Vermont Adaptive program coordinator and organizer of the adaptive mountain bike program.

The program is seeking volunteers who have an interest in mountain biking and for further info, contact Olivia Joseph at north@vermontadaptive.org.

Are Dogs Welcome on the Ski Trails?

Dogs can be on a leash or off a leash on the ski trail

This winter I was menaced by a dog on the trails at Eastman Cross Country Ski Center, which is a golf course with cross country (XC) ski trails in N.H. with homes along the trails. That dog was nipping at my heels sprinting behind me for more than 150 yards and barking with bad intentions.

Then I noticed a story in the Grand Junction Sentinel about dogs on trails in Colorado; XC ski trails that are groomed by the Grand Mesa Nordic Council on U.S. Forest Service land. A proposal to formally designate some of these trails as dog-free (or trails that allow dogs) has divided the community of trail users.

The Council wants some of the trails labeled with a “no dogs” rule and enforced to formalize the unofficial law. The local ranger stated that the U.S. Forest Service’s view is that trail users are required to have their dogs leashed at trail heads and on the trails, and dogs must be under control of their owners, but that can be voice control.

There was a dog biting incident on the Grand Mesa trails in February 2016. The other concerns are with waste, safety, and trail maintenance. Dogs can be an obstacle on the trail that causes skiers to lose control on fast downhills. Some trail users have commented about the amount of dog feces on trails and dogs behavior jumping on skiers and being aggressive.

Those who want to continue bringing their dogs to the trails feel they have a right to do so and they believe the area is open for public use including pets. Signs banning dogs have been installed illegally and some skiers were using intimidation tactics to discourage people from bringing their dogs on certain trails. While some skiers want one trail dedicated as dog-free there are other skiers who favor restricting dogs from all the trails.

The Nordic Council claims that it annually spends tens of thousands of dollars to groom the trail network, but the Council does not have the legal power to restrict use because it is pubic land. The Forest Service is taking comments to determine if a formal environmental analysis is needed, which will take months and not guarantee any action.

According to the Cross Country Ski Areas Association there are more than 60 XC ski areas in the organization that allow dogs on some trails (there are about 300 XC ski areas in North America and many more parks with trails). Some XC areas have designated specific trails for the dogs, others welcome dogs on all the trails, and some invite the skiers with dogs to use the snowshoe trails. Some XC ski areas require the dog to be tethered to the skier and it is suggested that dog owners check with the XC ski area for their specific dog trail policy. The association’s suggestions for taking your dog on ski trails include:

Indication that dogs are welcome

• Keep your dog under control at all times.

• Be particularly aware of your dog at the parking lot and trail head, where you’ll encounter skiers without dogs.

• Abide by all municipal animal control ordinances and city, state/province, and federal regulations.

• Have proof of current rabies vaccination.

• Be courteous to other skiers and snowshoers.

• Bag and remove any feces.

• Restrain dogs before and after skiing, either by attaching to leads, tying up, or by leaving them in your vehicle. Keep dogs within three feet of you or your vehicle.

If you want to know whether a ski area or trail has specific leash rules, the best bet is to contact them directly.

Tips for New Cross Country Skiers

So you've decided to try cross country skiing, You can call it cross country skiing, Nordic skiing, XC skiing, or ski touring - when trying cross country skiing the first few times it may be a totally new experience for you and it may take time for you to become confident. Experienced cross country skiers might call you a first timer, beginner, novice skier, and even a "never-ever" but as with any recreational activity, if you do it a few times, it will become easier and more familiar. Cross country skiing can take a while to master, but it is outdoor fun even on the first time on skis.

Downhill Skiing is Not the Same as Cross Country Skiing

Most people believe that if you are an alpine skier and have mastered the lift-served form of snowsports, that you can easily master cross country skiing. But alpine ski equipment is much heavier than cross country ski gear – the big plastic ski boots and wide skis provide substantially more support compared to cross country ski equipment. Snowplowing on cross country skis takes more technique to roll your ankles and hold/push the ski edge of the skis against the snow while you are moving. Even though both sports are on skis and on the snow, there are many differences between downhill skiing and cross country skiing.

Wobbly Feeling

Putting on the comfortable cross country ski boots, stepping on the bindings and attaching to the narrow skis, you may feel a bit wobbly at first. You'll be gliding down the smallest incline and you may feel unsure, but bend your knees and try to relax. Don't lean backwards - bend your knees and feel your weight on your heels and you'll have more control.

You Will Fall Down

Accept that you will likely fall while cross country skiing. Everyone falls while cross country skiing sooner or later and the snow provides a soft landing. Getting up after a fall is sometimes complicated to orchestrate, but take your time to untangle and get to your knees. Once on your knees it should be easy to stand up.

Groomed Trails

Many people dream about cross country skiing as an adventure in the forest and down hills in the wild. The truth is that this form of recreation is much easier on groomed trails…that is, trails that have been packed and tracked by a machine. On groomed trails, it is easier to glide, easier to go up hills, and easier to control the speed going downhill with a snowplow technique. Cross country ski areas provide trail grooming and charge a fee to use the trails. The trail grooming, signage, maps, lodge facilities, and other services are definitely worth the fee. Most cross country ski areas do not allow dogs to use the trails, but some areas offer dog-friendly trails.

To find a cross country ski area, use the Internet or websites such as www.XCSkiResorts.com or the Cross Country Ski Areas Association (www.xcski.org). These areas often require a reservation to get a lesson, as they do not always have instructors on site, so visit an area’s website in advance to get their information.

Be Prepared

The typical safety concerns are prevalent with cross country skiing. Go out with someone else, take water and food, and have some additional clothing (dry gloves, hat, neck gaiter, etc.) in case it gets colder or snows. These concerns can arise if you take a wrong turn where you end up on a longer trail that you expected.

Hills

If the terrain that you are skiing on is perfectly flat, you should not have much problem on cross country skis but when there are hills, you'll encounter the sport's ups and downs. The first time going down a hill could be a bit frightening but as in any sport, with practice you will become more accustomed to the feeling…hopefully. It is best to get tips or a complete lesson. The various cross country ski techniques are taught by experienced or certified instructors at cross country ski areas. Most likely you have friends who try their best to provide insight on ways to master the skis. The former idea (with a certified ski instructor) is the better choice.

Get Out There

Cross country skiing provides one of the greatest full body workouts available as it uses all parts of the body's muscle groups. You may not feel exhaustion while you are out on the trails, but your body is working hard and using unfamiliar muscles, so take it easy. It's best to go on a short outing at first and build up the distance or time on the skis over multiple outings.

Getting information about equipment and the different forms of cross country skiing (on track, off track, skating, backcountry, etc.) can be found on the Internet and/or at a cross country ski area. It makes sense to rent your equipment the first couple of times to see if you like cross country skiing. Most ski areas have rental gear for first timers (skis are softer and wider) and for more athletic people (skis are narrower and more lively). The narrower skis will glide better and go faster, while the wider skis will allow more control but feel like they drag a bit on the flat terrain.

When you get ready to purchase equipment, talk with professionals at a cross country ski area or retail shop to make a decision about what to purchase, which will depend on your interests (on track, off track, control, performance, etc.). Once you become a cross country skier, you'll look forward to when it snows and it will become a magical experience to enjoy every winter. Top photos, Fischer Skis, Bottom photo, Great Glen, NH