Colorado Mountain Club welcomes you to the Backcountry Ski Touring School (BSTS)!

Transcription

1 December 7, 2010 Colorado Mountain Club welcomes you to the Backcountry Ski Touring School (BSTS)! Handouts are posted at -- Agenda: 6:30 Introduction to evening and introduce Craig Patterson Joan Rossiter, BSTS Director 6:40 Avalanche Safety Introduction Craig Patterson 7:10 Introduce Gary Neptune Joan Rossiter 7:15 Equipment Gary Neptune, Neptune Mountaineering 7: BREAK :55 Introduce Renee Howbert 8:00 Clothing Renee Howbert 8:30 Closing remarks Joan Rossiter 8:40 Meet your instructor By section number (See handouts for additional information on conditioning, winter survival, waxing, etc.) Equipment information What to rent, tips for the shop:! Getting equipment reserved in December will ensure a good time skiing in January!! Before leaving the shop, have them show you how to attach and release the boot to the binding and how to adjust the pole straps. First field day - January 8, 9, 11 Frisco Nordic Center (FNC)! Light touring skis or backcountry skis without metal edges, appropriate for skiing the track at Frisco Nordic Center. Waxless. (Some equipment is available at FNC if you are unable to rent ahead of time.) The trail fee for the Nordic Center trail is included with your registration. Second field day January 15 16, 18 Chosen by your instructor. (If you are going to a ski area bunny hill, you will need a lift ticket., at no cost to you)! Backcountry skis with metal edges. Ski leashes required at all downhill resorts. (Not telemark ski gear, no skins.) Waxless preferred. Third field day January 22, 23, 25 On a backcountry trail unless directed by instructor! Backcountry touring skis with metal edges. (Not telemark gear, no skins.) Waxless preferred. Field Day #1 Bring food, water and clothing layers Saturday and Sunday Students! Meet at 6:15 a.m. at the park and ride lot at 4 th and Union on your assigned day. Your instructor will be in the north end of the upper parking lot. We will form carpools and leave for the Frisco Nordic Center by 6:30 a.m.! Alternatively, you can meet your instructor at the FNC at 7:45 a.m. if confirmed in advance. Tuesday Students! Meet at 7:30 a.m. at the Wooly Mammoth lot Park n Ride (North end across from the Conoco Station) at the Morrison exit off I-70. If you take I-70 westbound and exit onto Morrison Road, turn right and then immediately left. The lot will be on the left go to the North end of the lot. We will form carpools and leave for the Frisco Nordic Center by 7:45 a.m. If you are able to drive, let your instructor know and please come with your ski rack on your car. Questions? Problems? Please call your instructor. 1

2 BSTS Handouts Table of Contents Cross Country Ski Rentals 3 Where to Purchase Clothing. 4 Nordic Ski Categories... 5 Basics of Waxing for Cross Country Skis Ski Conditioning Exercises Introduction... 7 Top Fuels...10 Power Proteins...11 Colorado Avalanche Information Center Avalanche Facts. 12 Winter Survival

3 Cross Country Ski Rentals REI Flagship Location 1410 Platte Street, Denver Lakewood Location 5375 S. Wadsworth Blvd., Lakewood Nordic Rentals: Backcountry Equipment with Metal Edge (backcountry and downhill day) $20 per day REI Member /$25 per day Non-Member Policy:! Pickup equipment on Friday and return on Sunday = 1 day rental charge! Mention you are with CMC school.! If you are going to a downhill area on day 2, make sure you let them know you need leashes for your skis they should supply binding that allows you to leash your skis and the leashes.! REI recommends making reservations in advance. We recommend you make your reservations in December and call to confirm your reservations on the Monday before the pick-up date. Frisco Nordic Center Trail Pass $12 for CMC members for season Neptune Mountaineering Table Mesa Shopping Center 633 South Broadway Suite A Boulder, CO $20 first day, $10 each additional day 3

4 Where to Purchase Clothing Below are some suggestions on where to purchase clothing for Nordic ski outings. There are many more locations, both online and locally, but this should get you going. Online Sierra Trading Post: REI online: Neptune Mountaineering: Patagonia online: The North Face online: The Army Navy Store online: Around Denver and Colorado REI stores (Denver, Boulder, Lakewood, Englewood, Colorado Springs, Fort Collins, Grand Junction) Patagonia store (15th St., Denver) The North Face (Table Mesa Shopping Center, Boulder) Neptune Mountaineering (Boulder) Boulder Sports Recycler (Boulder) Great Outdoor Clothing Company (Denver) Army & Navy Surplus stores (Denver, Englewood, Arvada, Boulder) Target, Wal*Mart, K-Mart, Costco, Sam s Club, etc. Thrift shops such as the Salvation Army, ARC Thrift Stores, Good Will, and any other local thrift stores Yard sales 4

5 Nordic Ski Categories Skating Skis: Light weight, very narrow skis with little or no side cut with Nordic flex pattern, low tip profile and smooth gliding waxable bases. Used exclusively on groomed trails at touring centers. Propelled by pushing with inside edge of ski (and poles) rather than wax or pattern on flat base. Target User: Active, fitness and or racing oriented. Usually active in multiple sports may be looking at skate skiing as a cross training activity in the winter. Boots/Bindings: SNS Profil Skate or SC NNN-II Racing skate Light Touring: Narrow enough to fit easily in tracks at touring centers, and light in weight with minimal side cut to enhance tracking and glide. Lively Nordic flex with waxable or waxless bases. Useable primarily at touring centers or on easy ungroomed (but probably packed by other skiers) areas like the golf course or city parks where turn ability is not crucial. Emphasis is on lightness and glide. Target User: Somewhat performance oriented, but not an adventurer. Sticks mostly to groomed trails and easy terrain. Likes the kick and glide aspect of the sport, may be purchasing second pair to enhance this aspect Boots/Bindings: NNN-II Touring SNS Profil General Touring: Light skis of moderate width and up to l0mm of side cut with a Nordic flex and waxable or waxless bases. Useable in a wide range of conditions from touring center to ungroomed easy backcountry day trips. At home on places like logging roads, jeep trails, and even off trail in open terrain without steep hills. Target User: AII around skier, wants ski to do everything, go everywhere. Family XC skiers, who only occasionally go to touring centers, but do not do really hard terrain. Boots/Bindings: Stiffer NNN-II or SNS Profil (Country) Lighter NNN-BC or SNS Backcountry Backcountry: Heavier-duty skis with metal edges of moderate to wide width with side cut of up to as much as l5mm. Nordic flex pattern with waxable or waxless bases. Useable for a range of conditions from easy trails and logging roads to open country in ungroomed snow to steeper hiking traits in timber, for day trips as well as overnight trips with backpack. Target User: Mountain-oriented skier who wants to get away from heavily used trails, or wants better control on hardpacked steep trails, casual/occasional hut skiers. Boots/Bindings: Stiff NNN-BC or SNS Profil Backcountry Lighter weight 75mmTelemark boots with either 3-pin or 3-pin/cable binding Telemark: Heavier, wide Alpine flexed ski with lots of side cut (up to 30mm) and metal edges designed for turning control over touring ease. Smooth bases for glide and speed should be tuned and hot waxed just like an alpine ski. Use climbing skins for grip on uphills. Target User: Backcountry travelers like hut skiers and winter campers who seek steeper remote slopes and spend most of their time off trail to find turns. Also quite often used for telemark skiing off the lifts at downhill ski areas. Boots/Bindings: Stiff 75mm boots with cable/releasable cable binding Stiffest NNN-BC boots with manual NNN-BC binding and green or white floxor (be cautious suggesting NNN-BC best suited to good light skiers who use skill and finesse to make their turns, not the aggressive hop-turn junkies) Randonee: Sometimes called Alpine Touring (AT) and Ski Mountaineering. Wide, short, light Alpine skis using releasable bindings allowing the heel to be locked down on descents but hinged in front of toe to allow heel lift for climbing. Smooth bases use skins to climb. Target User: Skiers seeking control in steep backcountry routes, climbers on winter peak ascents or approaches to remote ice climbs, or alpine skiers who want backcountry experience (like hut tour) without learning to telemark. Boots/Bindings: Stiff Randonee-specific boots with Randonee binding. Plastic climbing boot (not compatible with all bindings, and comparatively poor ski control and binding release). Regular alpine boot in DIN alpine binding with Alpine Trekker adapter (for alpine skiers who want to use their existing alpine set up). 5

6 Basics of Waxing for Cross Country Skis Skis for this class are probably waxless so this information is for when you choose to purchase waxable skis. Waxes A. Basic wax colors from hard to soft are green, blue, purple, and red. B. Additional waxes (which you do not need to start) include; glide wax; the specials and extras designed to fit in between the basic colors; a very hard white; a very soft yellow; klisters which are sticky waxes that must be squeezed from a tube a 2-wax system that uses one wax for dry snow and another wax for wet snow. Waxing Pointers A. The colder the snow the harder the wax needed. B. Use the hardest wax that will work for the current conditions. C. You can successfully apply a soft wax on top of a hard wa4 but if done in reverse, the hard wax will not adhere well to the underlying soft wax. Therefore it is usually best to start with a blue wax. D. At the beginning of the season, hot wax your skis this one time is usually enough. Waxes will adhere better if this is done. See below for the process. E. You will need to wax during the season. Some skiers do this each day before they ski; others only as they start slipping. Try adding more blue before changing colors. F. As the weather gets warmer a softer wax will be necessary. If you slip a lot: 1. Add more blue and cork 2. Try a purple kicker a one- to two-foot strip under the foot. 3. Lengthen the amount of purple. 4. Try a red kicker. 5. Lengthen the amount of red. Other techniques A. How to hot wax Clean off any old wax using a commercial wax remover, mineral spirits or a citrus based solvent. Use green cross country wax or a downhill wax for your base. Hand rub a thick layer of this onto the fuil length of the ski base. With a warm iron spread this out so the base of the ski is uniformly covered. Let cool, then cork smooth. Next, by hand, rub on 2-3 light layers of blue or blue extra wax and cork smooth after each application. B. If snow is building up on your skis the wax is probably too soft. If you need to apply a harder wax first scrape off as much soft wax as you can, then apply the harder wax. Allow ten minutes or so for the wax temperature to reach snow temperature before deciding the wax is not working. C. Freshly fallen or falling snow will sometimes stick even when you are using a hard wax. Carry a piece of paraffin and lightly rub skis with it when this happens. 6

7 Ski Conditioning Exercises Introduction As we all know, the more fit we are the more skiing we can do. The following exercises are provided to increase your endurance, strength, flexibility, and balance. These exercises should be done at least two times a week. Endurance. Why? To ski longer with less fatigue Any aerobic activities (running, cycling, vigorous hiking)! Minimum conditioning: 45 minutes continuous brisk walk! Improved conditioning: Endurance/Intervals! At least minutes a week.! Pulse should be 65% to 80% "max" (Maximum heart rate = 220 Your Age; so, for a 40-year old wanting to exercise at 70% of max, pulse should be 0.70 x [220-40] = 126) Strength. Why? To ski faster and easier! Pick a few basic exercises, for example, squats, sit-ups, pushups, and focus on legs and abdominal! Add resistance slowly but consistently! Go to muscular failure! No more than twice a week Flexibility. Why? To avoid injury! Gentle, no bouncing! Hold each stretch for at least 20 seconds! "No pain, no surgery"; this is supposed to feel good Upper body Push-Ups (works pectoral, deltoids, and triceps muscles). Push-ups can be done with either knees or balls of feet on the floor. Be sure to keep your back straight and exhale as you push up. Do two sets of 5-15 reps. Stretch While standing, clasp hands behind back and raise arms. Keep pelvis in line (no arched backs). L-Seat Dips (works triceps, upper back; great for poling). Back up to a raised surface such as a low chair. Put heel of hands on chair with fingers pointing forward. Move feet away about 3 to 4 feet and lower your body by bending elbows until upper arms are almost parallel to the ground. Then straighten elbows. Keeping your knees bent is the easiest way to do the exercise while straightening your legs increases the workload. Exhale as you straighten your arms. Do two sets of reps. Stretch Extend arm in front of you and bend at elbow. Place other hand on your elbow and gently pull arm towards body. From this position, place arm behind your head and pull elbow down. 7

8 Core The "Plank" (works lower back, abdominals upper back, and shoulders). While kneeling, place your arms on elbows with hands pointing forward. Extend legs backward with weight resting on balls of feet keeping body in a straight line with abdominal muscles pulled in. Maintain this posture for 30 seconds. Breathe! Do two to three sets of 30 seconds. Abdominals Any type of bent-knee sit-up or crunch. Do two sets of reps. Lower body Lunges (works the quadriceps). Forward or backward lunge keeping the forward leg s knee in line with its heel. The back foot remains on the ball of the foot with toes pointing forward. Slowly lower back knee towards the floor. Repeat lunges with the other leg. Exhale as you return to a standing position. Lunges can be done walking, one leg at a time, or adding a jump to lunge position. Do two to three sets of 12 - I5 reps per leg. Leg Lifts (works the quadriceps) Lie on back with left knee bent. Extend right leg and rotate foot outwards. Slowly raise foot about 10 inches. Feel this in quad on top of thigh. Hold. Slowly lower. Repeat 10 times. Repeat with other foot. Stretch Standing or lying on side, bend knee backward and pull foot towards your butt with your hand. Keep back flat (no arch). Hamstrings Lying on back with knees bent, place feet on bench or chair to create a 90 degree angle. Press small of back into the floor (flat back) and slowly raise hips while contracting butt muscles. Slowly return to flat back position. Do two to three sets of reps. Stretch 1 Lying on back, bring both knees to chest and hug knees with arms. Then extend legs above your head and flex and point the feet. Stretch 2 Breathe deeply ln-2-3-4, OUT and continue deep breathing throughout. Relax. Fold arms. Bend forward from hips. Stop at natural place. Let gravity do the work. Gently stretch with each breath for a minute. Slowly roll up to standing. 8

9 Downward Facing Dog Breathe deeply ln-2-3-4, OUT-2-34 and continue deep breathing throughout. Start on hands and knees. Rise up to the position shown below. Feel the stretch in your ankles, hamstrings and shoulders. Continue deep breathing. Bend knees. Extend again, moving butt back further to accentuate stretch. Return to hands and knees. Calf Raises Stand on flat surface. Elevate body by rising on toes. Then lower heels and rise again. Do three sets of reps. Stretch Stand 12 to 18 inches from a wall with toes pointing towards the wall. Lean forward to place your hands on the wall and feel a stretch in the lower leg. Bend one knee slightly to increase stretch. Partial Squats (increases ankle mobility and balance) Stand with feet shoulder-width apart and bend your knees keeping your heels on the floor and pressing into the front of the legs. Hold upper body still. Stretch Ankle circles. Balance One-Legged Dips These are perhaps one of the most important exercises for skiers. This exercise improves strength, flexibility and balance. Balance on right foot. Raise left knee. Slowly dip (like a one-footed squat). Hold. Feel this in the thigh, calf and ankle. Use stronger outside of foot for support (do not collapse the arch). Slowly rise. Repeat 10 times without putting left foot on floor. Repeat with other foot. Nutrition. Why? To put high octane in your Maserati! WATER, WATER, WATER! Fruits vegetables (complex carbohydrates), protein, "good" fats! Did I mention to drink W ATER? Bibliography/Other Resources! Your personal trainer/gym/yoga studio (ashtanga yoga recommended)! Roadrunnersports.com! Bob Anderson, Stretchinq! Bill Phillips, Bodv for Life (especially for the weight training program)! Peterson and Peterson, East to Compete: A Guide to Sports Nutrition! Nancy Clark, The Athlete's Kitchen! David Musnick and Mark Pierce, Conditioning for Outdoor Fitness 9

10 Top Fuels Carbohydrates have long been known as the primary fuel for exercise. Although there are no single super Foods that will make you a champion, there are many carbos that will give you the performance edge when you need it. Some things to remember: 1. Carbohydrates are your body s primary source of fuel during physical activity. As your intensity level rises, the percentage of energy coming from carbohydrates (commonly referred to scientifically as glycogen ) goes up. The harder you work the more glycogen you use. 2. If you are working at lower intensities, your body will be able to convert some of your stored fat and food fat into glycogen and burn it for fuel as well. Also, after you finish your activity, your body will convert some fat into glycogen in the recovery period in preparation for the next exercise bout. (However, you burn more calories/minute at higher intensities, so you may be able to burn more fat by doing higher intensity exercises in the long run.) 3. Some protein is also burned in the exercise bout, so be sure to eat protein after you exercise to replace the used proteins for muscle recovery. 4. Some carbos are better than others. More complex carbos (see the list below) provide more sustained energy sources and do not cause blood sugar swings like simple sugars do. Avoid white flour and sugary foods. 5. Many foods contain carbos, fat and protein and should be experimented with individually. Some people can tolerate them well and others find them cause intestinal problems during activity. They include milk and other dairy products, nuts and beans. Below is a list of food considered powerhouse foods. They contain high amounts of complex carbohydrates and provide long-lasting energy. Fruit Oranges Bananas Melons Grapes Berries Kiwi Vegetables Vegetables Broccoli Spinach Kale Tomatoes Potatoes Sweet potatoes Peppers Squash Carrots Grains Bread (whole grain) Crackers (whole grain) Whole grain Cereal (whole grain, little sugar) Pasta (whole wheat) Rice (brown) Cous cous (whole wheat) Non-fat tortillas Dairy Skim milk Non-fat cottage cheese Non-fat yogurt Protein Beans/lentils Tofu Nuts 10

11 Power Proteins Protein provides the building blocks for our entire body, from white blood cells to quadriceps, from toenails to hair. We need to get protein in our diet to ensure that our body has all of the protein necessary for daily repair. Athletes need more protein than non-athletes do because they are constantly repairing and rebuilding their bodies. Some protein is also burned as fuel during exercise and we need to replace it soon after the exercise is done so our bodies can repair themselves. Proteins are made up of smaller building blocks called Amino Acids. There are 23 different amino acids found in foods. Animal proteins contain all of the amino acids we need to survive. Vegetables and grains contain different combinations of the amino acids, but are always lacking a few. Vegetarians need to eat a wide variety of grains and veggies to ensure that they are getting all 23 of the amino acids. Many people have a hard time getting enough protein; others eat way too much. If you do not get enough, your body is always trying to build proteins out of the grains and veggies you eat. This may not leave enough for burning as fuel and you may feel quickly run down. If you eat too much protein, you may be putting too much stress on your liver and kidneys as they try to process the excess and get rid of it. In the long run, you may end up gaining excess fat as your body stores the excess protein. People often find that eating protein before a lower-intensity endurance event, such s hiking or slow cycling, is more satisfying as our bodies are capably of both exercising and digesting at the same time. Conversely, during high-intensity exercise such as running or fast cycling, our bodies rely on carbohydrates alone. Meat also provides iron, which is important for carry oxygen to the working muscles. Below is a list of the best sources of protein. The foods that are also good sources of iron have been indicated with an asterisk (*). Meats Beef* Chicken* Turkey* Pork* Lamb* Liver* Game meat* Fish Dairy Products Skim milk Yogurt Cottage cheese Skim cheeses Soy milk Soy yogurt Soy cheeses Alternative Proteins Nuts Peanut butter (and other nut butters) Beans Tofu Edamame Roasted soy beans Veggie burgers Soy crumbles Soy hotdogs Veggie patties Veggie links Others Eggs Bulgar wheat Oatmeal Barley Wild rice Kashi Amaranth 11

12 Colorado Avalanche Information Center Avalanche Facts What Is an Avalanche? An avalanche is a mass of snow sliding down a mountainside. Avalanches are also called snow slides. There is no difference in these terms. Where do I Get the Latest Information on Colorado Avalanche Dangers? The Colorado Avalanche Information Center (CAIC) is a program of the Colorado Geological Survey provides current avalanche conditions and forecasts. The site is updated daily. Their site is at What Causes an Avalanche? An avalanche occurs when the stress (from gravity) trying to pull the snow downhill exceeds the strength (from bonds between snow grains) of the snow cover. There are four ingredients of an avalanche: 1. A mountainside 2. A snow cover 3. A weak layer in the snow cover 4. A trigger When Are Avalanches Most Likely to Occur? The avalanche danger increases with major snowstorms and periods of thaw. About 2,300 avalanches are reported to the Avalanche Center in an average winter. More than 80% of these fall during or just after large snowstorms. The most avalanche-prone months are, in order, February, March and January. Avalanches caused by thaw occur most often in April. Where Do Avalanches Occur? About 90% of all avalanches start on slopes of degrees; about 98% of all avalanches occur on slopes of degrees. Avalanches release most often on slopes above timberline that face away from prevailing winds (leeward slopes collect snow blowing from the windward sides of ridges). Avalanches can run, however, on small slopes well below timberline, such as gullies, road cuts, and small openings in the trees. Very dense trees can anchor the snow to steep slopes and prevent avalanches from starting; however, avalanches can release and travel through a moderately dense forest. Most avalanches occur in the backcountry, outside of developed ski areas. How Can Backcountry Users Recognize Avalanche Terrain? Most large avalanche paths are obvious an open slope, bowl or gully above timberline that leads to a swath through the trees. But small avalanche paths in the trees can be just as dangerous. Slope angle is the most important factor, so you should carry a slope meter. You also need to observe snow deposition patterns and the effects of anchors such as rocks or trees that might prevent avalanches on some slopes. Finally, bent or damaged trees are good clues that show where avalanches have run in the past. How Can You Keep From Getting Caught in an Avalanche? You can reliably avoid avalanches by recognizing and avoiding avalanche terrain. Travel at the valley floor away from large avalanche runouts, along ridge tops above avalanche paths, in dense timber, or on slopes of 25 degrees or less that do not have steeper slopes above them. Avoid cornices on ridge tops. 12

13 You cannot entirely eliminate risk if you travel in avalanche terrain, but you can minimize risk by using good technique, such as: " Climb, descent or cross avalanche areas one at a time. " Cross a slope at the very top or bottom if possible. " Climb or descent the edge of a slope rather than the center. " Carry and know how to use avalanche rescue gear. " Turn back or alter your route if you detect signs of unstable snow. How Can You Recognize Unstable Snow? When the snow cover is very unstable, nature often broadcasts clear danger signals. Fresh avalanches are the best clue. Snow that cracks, collapses or makes hollow sounds is also unstable. Weak layers that are found by digging snow pits are signs of unstable snow. Snow that has become wet from thaw or rain can be dangerous. Even if you find no signs of unstable snow, you should always travel using the techniques listed above for minimizing risk. What Rescue Gear Should You Carry? You should always have an avalanche transceiver (or beacon) and a shovel. You should practice frequently to be proficient in using your beacon. Carrying a probe pole, either in the form of a collapsible probe or convertible ski pole, is also recommended. You should not take extra risk just because you have rescue equipment. What Can You Do if You Are Caught in an Avalanche? Surviving avalanches can depend on luck; therefore, it is always better to avoid them in the first place. Remember that only 1 of 3 victims buried without a beacon survives. If you are caught, first try to escape to the side, or grab a tree or rock. If you are knocked down, get rid of your poles, skis and a heavy pack. Swim with the avalanche to try to stay on top and avoid trees. When the avalanche slows down, reach the surface or make and air pocket. How Can You Learn of Current Conditions? Seven hotlines in Colorado carry recorded messages of current and forecasted weather, snow and avalanche conditions. They are updated at least once a day. This information is for trip-planning only. Once in the backcountry, you may find different conditions and may have to alter your routes or plans accordingly in the interest of avalanche safety. Avalanche Hotlines To find out about current information on mountain weather, snow and avalanche conditions, call the following numbers: Denver/Boulder (303) Colorado Springs (719) Fort Collins (970) Summit County (970) Durango (970) Crested Butte (970) Aspen (970)

14 What Is the Colorado Avalanche Information Center? The Colorado Avalanche Information Center (CAIC) is a program of the Colorado Geological Survey. Its goal is to minimize the impact of avalanches on the people and property of Colorado through a dual mission of forecasting and education. Their web site has information about current avalanche conditions and forecasts. See During the season, the public made 514,900 visits to our forecast web page and 28,226 calls to the telephone hotlines. In addition we disseminated 293,000 forecasts via to our observers and Friends of the CAIC. To help spread the information 11 mountain radio stations broadcast the hotline messages daily. The CAIC web site was visited 1,311,067 times by people looking for avalanche information. CAIC personnel presented 95 avalanche awareness talks and seminars, reaching on a personal level some 2,832 people. The CAIC is staffed by 14 avalanche professionals. Thirteen are experienced avalanche forecasters (5 based in Boulder and 8 based in the mountains) who monitor snowpack, weather and avalanche conditions in the mountains. In addition to the forecasters our fourteenth avalanche professional coordinates our outreach efforts. Information from a network of over 40 mountain observers helps forecasters in preparing their daily danger evaluations. In addition to the forecasters we have one education coordinator responsible for managing our education programs. Avalanche Danger Scale Low: Moderate: Considerable: High: Extreme: Mostly stable snow. Isolated areas of unstable snow. Natural avalanches very unlikely. Human triggered avalanches unlikely. Unstable slabs possible on steep terrain. Natural avalanches unlikely. Human triggered avalanches possible. Unstable slabs probably on steep terrain. Natural avalanches possible. Human triggered avalanches probably. Unstable slabs likely on a variety of aspects and slope angles. Natural and human triggered avalanches likely. Extremely unstable slabs certain on most aspects and slope angles. Widespread natural and human triggered avalanches certain. Large destructive avalanches possible. 14

15 Winter Survival by Dr. Doug Hill 10 Essentials 1. Bivouac gear 2. Extra clothes 3. Extra food 4. Extra water 5. First aid kit 6. Flashlight or headlamp 7. Map and compass 8. Matches and fire starter 9. Picket knife 10. Sunglasses and sunscreen Clothing C = Clean O = Open L = Loose and layered D = Dry Layers 1. Transport wicking 2. Vapor barrier 3. Thermal insulation 4. Weather proof 5. Super thermal Nutrition 1. Complex carbohydrates 2. Calories 3. Water Survival Priorities 1. Shelter 2. Fire 3. Mental attitude 4. Water 5. Signal 6. Food Survival is 80% Mental 10% Equipment 10% Skill Ten Survival Steps 1. Stay calm and think 2. Treat medical problems 3. Repair critical equipment 4. Bivouac or not 5. Shelter 6. Fire 7. Water 8. Signal 9. Take inventory 10. Stay calm and think Shelters 1. Timbered areas 2. Natural shelters 3. Wind breaks 4. Snow caves or trench 5. Igloo Methods of Heat Loss 1. Respiration 2. Evaporation 3. Conduction 4. Convection 5. Radiation Prevent Heat Loss 1. Avoid exposure 2. Terminate exposure Hypothermia SYMPTOMS 1. Mental changes 2. Clumsiness 3. Cold skin 4. Shivering TREATMENT 1. Rewarming 2. Remove wet clothing 3. Wind break 4. Warm liquids 5. Insulate from ground 6. External rewarming 7. Fire Frostbite CAUSES 1. Freezing temperatures 2. Hypothermia 3. Constrictive clothing SYMPTOMS 1. Pain 2. Absence of sensation 3. Pale 4. Hard Purple TREATMENT 1. Don t refreeze 2. Rapid rewarming (water bath) 3. Aspirin 15