The Olympia Branch. Conditioning Hiking Series

Transcription

1 The Olympia Branch f The Muntaineers Presents the Cnditining Hiking Series

2 Cnditining Hike Series Cntents Intrductin 3 Cntact Infrmatin: 3 Hike Schedule 4 Hike Registratin Dates 4 Hike Descriptins 5 Hike Destinatins 6 Hw t Sign up fr hikes 6 Wait List Prcedures 7 Hike Cancellatins 7 Car pling 7 Passes Required 8 CHS Hike Standards 8 Pre and Pst Hike Respnsibilities 10 Phtgraphs 10 Curse Dismissal 11 Graduatin Requirements 11 Cnservatin Requirement 11 Muntaineers Cnservatin pprtunities 11 Washingtn Trails Assciatin 11 Hike Registratin FAQ 12 Getting Ready fr yur Muntaineers Day Hike 15 Helpful Tips 20 Leave N Trace Principals 23 Safety Tips fr Beginners 25 Fitness fr hiking 27 Club Wide Standards fr Hiking 30 Becming a Hike Leader 34 Stewardship Prject Reprt frm 38 Applicatin fr Graduatin 39 2

3 Intrductin The Cnditining Hiking Series has been designed t prepare hikers currently experienced at the easy/mderate level fr the challenges f mre strenuus, lnger distance day hiking. It is als designed t prvide a grup trip envirnment in which hikers can build friendships by hiking with sme f the same peple n each trip. CHS hiking trips are generally limited t the participants in the curse. This curse is fr yu if yu: Have hiked befre and already are in fairly gd shape (able t d hikes rated as Easy and Mderate), Wuld like t prgress t lnger and harder hikes as a challenge, Are willing t build physical fitness and spend time utside f the curse keeping yurself in shape, Are able t cmmit t a summer-lng curse, and Wuld like t be part f a small grup that hikes tgether. The purpse f the curse is t prvide yu with at least tw pprtunities t hike with an experience Muntaineer hike leader per mnth. Hikes will be ffered apprximately 4 times per mnth t allw fr the greatest flexibility and pprtunity t make yur chice f the tw hikes that wrk best fr yu each mnth. Generally, the hikes will be ffered n Saturday r Sunday f each week with an ccasinal mid-week ffering as the hike leader schedules. Cntact Infrmatin: Muntaineers website t sign up fr curses and trips: Questins abut the Cnditining Hiking Series curse, cntact: Dnna Kreuger djkreuger@cmcast.net 3

4 Hike Schedule The hike list is available n the Muntaineers website (n the Cnditining Hiking Series Curse page) under Curse Materials. Please nte that this is a list that is subject t change. Fr a current list f hikes available t CHS participants, please visit the Muntaineers website and chse: Explre Find Activities Day Hiking and (scrll dwn n the same selectin page) Olympia Branch All CHS Curse hikes will carry the ntatin Pririty Given t Olympia CHS Participants in the descriptin, making it easy fr yu t identify. Hikes will be listed with an pen fr registratin date that prvides CHS participants pririty registratin fr all CHS hikes. CHS participants can enrll any time after the 15 th f the mnth prir t the hike by ing the hike leader, identifying yurself as a CHS participant, and requesting t be added t the rster. General members may sign up, at leader discretin, fr hikes that are nt filled by CHS participants during the last week prir t the hike date. Hike Registratin Dates All CHS hikes in a given mnth pen fr sign up n the same day (the 15 th f the mnth prir t the hike). Yu can sign up fr bth f yur mnth's hikes starting n that day. Yu may nly register fr tw hikes per mnth when sign up begins unless yu are wait listed fr ne r bth f yur hikes; nly then may yu sign up fr a third hike during the initial tw-hike registratin perid. If yu wish t g n three r mre hikes in a mnth, yu may, but yu must wait until the initial tw-hike registratin perid ends (ne week prir t the hike date) t sign up fr the additinal hikes (again, unless yu are wait listed n ne r bth f yur required hikes). This gives everyne an equal chance t sign up fr their required tw hikes when the hikes first pen fr registratin. 4

5 Here are the pertinent dates fr each mnth f hikes: Hike Mnth CHS Sign Up Begins Sign Up Opens fr All Sign Up fr Mre than Tw Hikes Available Sign Up Clses May April 15 5 days prir t the hike date June May 15 5 days prir t the hike date July June 15 5 days prir t the hike date August July 15 5 days prir t the hike date September August 15 5 days prir t the hike date 5 days prir t hike date 5 days prir t the hike date 5 days prir t the hike date 5 days prir t the hike date 5 days prir t the hike date 2 days prir t hike date 2 days prir t hike date 2 days prir t hike date 2 days prir t hike date 2 days prir t hike date Octber (Graduatin hikes) September 15 5 days prir t the hike date 5 days prir t the hike date 2 days prir t hike date If yu have difficulty signing up fr the required 2 hikes in a given mnth, please cntact Dnna Kreuger at djkreuger@cmcast.net fr assistance. Hikes thrughut the duratin f this curse may be substituted with prir apprval. Hike Descriptins Hike descriptins prvide mre detail n hike characteristics than yu will find in the Muntaineers database. In the event f a discrepancy between the Muntaineers database and the hike descriptin n mileage and gain, the hike descriptin n this web site is the authritative surce. 5

6 Hike Destinatins A tentative hike schedule fr the curse will be prvided at the first evening class. Destinatins may include seasn-apprpriate hikes in the Central and Suth Cascades, the Mt. St. Helens area, the Olympics, and everywhere in between! Nte that unfreseen circumstances such as high snw years r frest fires and flds may necessitate the destinatin f a particular hike change. Changes fr safety reasns are always at the discretin f the hike leader. Yu can get infrmatin abut the hikes frm guidebks r frm the hike leaders. All hikes will be n trails and may be n rugh bt paths part f the way, r may invlve a few creek crssings. Any challenging cnditins beynd that will be explicitly mentined befrehand. Yu can als research hike destinatins yu are unfamiliar with using the Washingtn Trails Assciatin web site at Please cntact the listed hike leader with any questins abut specific hikes. Hw t Sign up fr hikes As a CHS Curse participant, yu get pririty in signing up fr hikes! Hikes will pen fr yur registratin (as a CHS participant) n the 15 th f the mnth prir t the hike date. It is imprtant that yu sign up fr nly thse hikes yu knw yu can make. One week prir t the hike date, the registratin will pen up t all Muntaineer members t fill any empty slts n the hike, including CHS participants wh want an extra hike r tw. ON r AFTER the 15 th f the mnth prir t yur desired hike date, yu may pre-register by cntacting the hike leader directly, identifying yurself as a CHS participant and requesting that the leader add yur name t the hike. This actin prvides yu the preference in registratin prir t the registratin pening t all members. T see thse dates, see the Hike Schedule page f this bk. Yu may als sign-up fr all CHS hiking trips via the Muntaineers web site at n r after the registratin pening date (after receiving leader permissin). 6

7 Wait List Prcedures If the hike is full, yu may chse t place yur name n a wait list, but yu can nly be n ne wait list fr any particular date. If yur plans change, yu must cancel yurself frm the wait list (the same as thugh yu were n the rster), therwise yu may take up a spt that smene else culd have had. If yu are wait listed fr ne r bth f yur tw required mnthly hikes, yu may sign up fr a third pen hike at the same time. Late cancellatins d ften ccur and yu may still make it n the desired trip. An autmatic is sent t yu if yu have mved frm the wait list t the rster. If yu have made it nt the trip and yu d nt shw up fr the hike, yu will be cnsidered a "n-shw". Hike Cancellatins Canceling Prir t Hike Registratin Clsure: If yu need t cancel frm a hike prir t the registratin clsure date fr the hike (Thursday befre the weekend hike r tw days befre mid-week trips), g t The Muntaineers web site and cancel the hike frm yur prfile. Canceling After Hike Registratin Clsure: If yu must cancel ut f a hike after registratin clses, cntact the hike leader and any carpl partners preferably by phne r therwise via , at least by the night befre. Yu can use the curse rster t find cntact infrmatin. If yu d nt shw up at the designated meeting spt, and d nt cntact yur drivers/riders and the leader, yu are cnsidered a "n-shw", and mre than ne nshw may result in dismissal frm the curse. Car pling Carpling is strngly encuraged. It will save gas, decrease the number f cars at the trailhead, and prvide additinal scializing (and napping) pprtunities. 7

8 Carpling pairing is dne at the initial meeting lcatin r pre-arranged by participants. The respnsibility f finding a ride t the meet up lcatin is the participant's respnsibility, nt the hike leaders. Riders and drivers are expected t share the csts f transprtatin plus a share f any park entry fees, ferry fares, etc. The cst f gas may fluctuate due t the number f peple in the car, the cst per galln f gas, the miles driven, and the mileage the driver's car gets. Drivers are encuraged t keep the amunt fair if they have several passengers this isn t a capitalistic enterprise. Please cnsider being a driver as ften as yu can. Passes Required If yu are driving, yu will need either an America the Beautiful Natinal Park Pass r a Nrthwest Frest Pass fr yur car t park at all imprved trailheads in wilderness and natinal frest areas in Washingtn. The cst is reasnable fr an annual pass and may be purchased at the Muntaineers Bkstre r many ther lcatins. If the hike is in a natinal park such as Mt. Rainier, Olympic r Nrth Cascade Natinal Parks, an entrance fee may be required and the Nrthwest Frest Pass des nt apply. Yu can buy a cmbined pass that cvers bth Natinal Park entrance and imprved trailheads. The pass is the called America the Beautiful Natinal Parks and Federal Recreatinal Lands Pass and yu can btain ne here: The America the Beautiful Pass can be purchased at the Frest Service at 1835 Black Lk Blvd SW, Olympia, WA 98512, REI, The Park gate, r ther lcatins. Trailheads lcated in areas managed by Washingtn State Parks, Department f Natural Resurce, r Department f Fish and Wildlife require a Discver Pass fr each parked vehicle. If yu frequently hike in these types f areas we recmmend buying a yearly pass ($35 in 2018). The hike leader will infrm yu f any additinal fees beynd a Nrthwest Frest Pass when they send ut hike infrmatin. All participants in the carpl are expected t help pay any additinal fees. CHS Hike Standards CHS was cnceived as being abut getting peple in shape fr mderate hiking. It turned ut t be abut a lt mre. What is CHS abut? We call it The CHS Way. This is ur cde fr behavir n hikes and tward ur fellw participants and hike leaders. 8

9 We Are a Cmmunity We are a Cmmunity f Hikers and Leaders. Being part f a cmmunity is lifeenhancing. Participants desire cmmunity at least as much as the physical challenge. We want t cntinue t supprt bth reasns fr the cmmunity. Yur hike leaders and curse administratrs are all vlunteers; they d this because they enjy it. We spend time with each ther after the hike, ften having a meal tgether. We leave ur scial media at hme--n using mp3 players r PDAs n the trips. We Supprt Other Hikers and the Grup Rude, discriminatry r predatry behavir is nt tlerated. CHS is difficult physically and scially. It s a big cmmitment by each participant. Yur hike partners are putting themselves ut there and risking failure. The leaders strive t supprt the hikers at all times. The hikers must supprt each ther at all times. Stay psitive and inclusive even when there are challenges and peple are having bad days. Remember the Muntaineers Gals: Be Safe; Have Fun; Reach the Destinatin. In that rder. We teach n the trail (pace; water and fd management; stpping at set times). On sme days, the challenge is shwing up. Yu get credit fr attempting the trip. We Bring Persnal Respnsibility t the Grup Be respnsible fr yur wn attitude and needs. Speak up when yu need smething. D nt treat yur hike leader as a tur guide whse persnal missin is t make sure yu persnally have a gd time; they are there t guide the trip in a safe and fun manner fr everyne. Fllw the rules: D as the leader says; pay attentin t rutes and ther instructins. Bring the prper equipment n every trip: prper ftwear, clthing, fd/water, Ten Essentials*. Be physically fit enugh fr each trip; keep yur fitness up and wrk n develping it. Be prepared fr each trip: get gd sleep, dn t arrive hung ver, buy gas befrehand, and be n time. 9

10 Pre and Pst Hike Respnsibilities Pre Hike Respnsibilities Participate in pre-hike cmmunicatins (cnfirming car-pl arrangements, etc.), arrive n time at the meeting lcatin fully prepared fr a fun day hiking. Fully prepared means that yu are dressed fr the weather cnditins (generally that means n cttn r tennis shes!), carrying the Ten Essentials, and exhibiting a gd sense f humr. Pst Hike Respnsibilities D nt plan activities fr the evening after the hike. We will nt rush the grup t accmmdate individual schedules and it is nt acceptable t let a hiker g back t the car by themselves. Bring a bag with cmfrtable clthing and shes t change int after hiking. Bring water t drink, a light snack, and persnal cleanup supplies, such as wet wipes, fr after the hike. We wait fr every driver t start their car and leave the trailhead. We want t make sure there are n car mechanical issues after the hike. Plan t eat dinner with the grup after the hike if that is the plan. If yu re watching csts, then bring yur wn fd t munch n in the car and plan t have smething t drink in the restaurant r rder smething small. Hike leaders try t pick establishments that have a variety f mderately priced items n the menu. Phtgraphs Please be cnsiderate f thers when sharing phtgraphs. Rather than ing pictures and clgging up yur fellw hiker s , please cnsider using a scial media site r pht sharing site and then ing a link t everyne t share yur pictures. A great way t share yur CHS hike phts is t uplad them t the Cnditining Hiking Grup - Olympia Branch - Muntaineers Facebk Grup lcated at All CHS participants and hike leaders are invited t be part f this private grup. 10

11 Curse Dismissal Remval frm the curse may ccur fr reasns listed belw (r ther egregius vilatins f Muntaineers standards f cnduct): Rude, discriminatry, r predatry behavir. Please let the Dnna Kreuger r yur hike leader knw if yu are uncmfrtable with anther hiker's behavir. Vilatins f the CHS Hike Standards cde. Mre than ne unexcused "n shw" n a CHS hike. Graduatin Requirements Participants will be expected t attend the initial classrm sessin and Ten Essentials Check in April, cmplete tw hikes each mnth frm May-September that meet the prgressively challenging parameters f the curse, and ne graduatin hike in Octber. Each participant will als be required t fulfill ne half day (minimum 3 hurs) f trail maintenance/cnservatin wrk in rder t graduate. Cnservatin Requirement All participants are required t d ne day f trail maintenance/cnservatin wrk in rder t graduate frm the curse. It s hard wrk, but yu ll gain a tremendus sense f pride and accmplishment when yu see the trail befre and after! Muntaineers Cnservatin pprtunities The Olympia Branch f the muntaineers has several cnservatin events each year and The Muntaineers rganizatin als psts events. Keep yur eye pen fr ne that interests yu and jin the fun! Washingtn Trails Assciatin Because they perate the largest vlunteer trail maintenance prgram in the cuntry and hst ver 700 wrk parties a year, Washingtn Trails Assciatin (WTA) ffers yur mst cnvenient rute t fulfilling the trail maintenance requirement. On WTA wrk parties, safety cmes first, then fun, then wrk. Yu will be put t wrk ding jbs yu can easily accmplish such as clearing clgged trenches, pruning branches, mving debris ff f the trail, etc. Rest breaks are frequent. Wrk party schedules generally appear fur t six weeks in advance. G t and click Vlunteer > Trail Wrk Parties. Sn after 11

12 yur trip, yu will receive a recap thank yu frm the crew leader. Frward that t Dnna Kreuger as prf f yur participatin. Other trail maintenance alternatives We strngly encurage yu t participate in ne f the Muntaineers r WTA wrk parties. Hwever, there are a number f ther rganizatins that ffer trail maintenance events thrughut the summer. Yu can jin any f their wrk parties t fulfill the trail maintenance requirement: Pacific Crest Trail Assciatin - Muntains t Sund Greenway - Vlunteers fr Outdr Washingtn - Pacific Nrthwest Trail Assciatin - Issaquah Alps Trails Club - Friends f the Trail - Let Dnna Kreuger knw if yu decide t jin an rganizatin ther than WTA fr yur wrk party, and be prepared t prvide prf f yur participatin. Muntaineers Waiver Agreement All CHS curse participants must have a current Release and Indemnity Agreement n file. If yur Waiver Agreement is expired r if yu want t check yur renewal date, simply sign n t the Muntaineers website at Once signed n t the website, click n yur name at the tp right f the screen and select My prfile. Once yur prfile shws, select Waiver n the left side f the screen and yu will see the dates f yur waiver. This waiver is required annually. Hike Registratin FAQ Hike Leader Screening Yur hike leader s primary cncern is that yu have a safe utdr experience. Many leaders will cntact participants that have nt hiked with them befre and ask a series f questins t be sure that the hike yu are registering fr matches yur capabilities and experience. This is particularly true fr hikes that are mre strenuus. 12

13 Yu may be asked questins such as: Tell me what hikes yu have been n recently? What distance/elevatin gain have yu achieved? When did yu last hike? Will yu be prepared with yur ten essentials fr this hike? These questins, and thers that the leader may ask yu are designed t let the leader knw if yur experience and physical capabilities, will allw yu t safely participate in the hike. This is als a great time fr yu t ask the leader any questins yu may have regarding the hike. What if the scheduled CHS hike dates dn't wrk fr me? If yu are unable t make any f the scheduled days r if the nes yu are interested in are already full when yu sign up, then yu may g n anther club-spnsred hike in the same mnth as lng as it is the same level f difficulty r harder as the CHS hikes fr that mnth. Yur hikes are tracked t make sure that yu fulfill curse requirements and the curse administratr will cntact yu if they dn't see that yu have cmpleted tw CHS hikes in the mnth. Substitutin hikes: The curse ffers many hikes priritized fr CHS participants. As mentined elsewhere, each participant must g n eleven hikes thrughut the curse -- tw hikes each mnth May-September, and ne graduatin hike in Octber. D CHS hikes ever get canceled? We d nt cancel fr weather-related reasns unless the weather pssibility is extreme r ptentially dangerus (high wind warnings, fr example), and even then, the hike leader will mst likely chse t g t an alternate destinatin where the weather is nt as big f an issue. Hike leaders may als need t cancel fr their wn persnal issues--they have lives t. If we cannt find a substitute hike leader, then if there is ample time, we may refer yu t a different hike. Alternatively, if yu are unable t make up the canceled hike during the mnth, then we will credit yu fr the canceled hike. What if I'm nt feeling well; shuld I still g n the hike? D nt g n hikes (especially the mre demanding nes) if yu are nt feeling well r if yu have been ut late the night befre; yu must get a gd night s rest t d these hikes. It is nt fair t the ther hikers t hld them back because yu are dragging a 13

14 hung-ver r sick bdy arund. Be fair t yurself as well and get decent rest the night befre a hike--yu'll need it. A cmmn factr in nt feeling well when yu are wrking hard n a hike is lack f nutritin r hydratin. Hw far will we have t drive t get t trailheads? Will we have t get up really early? This is ttally up t the hike leader. They chse their hike destinatins using the parameters fr the mnth given n the Hike Schedule. Sme trailheads may be a tw r three hur drive ne-way. Althugh these arrangements may sund intimidating, the hikes will be wrth it. Yu ll be ging t sme beautiful, remte places and travel is part f the deal fr these. As the hikes get lnger and the weather gets warmer, meeting times fr hikes will becme earlier. It is nt unusual t meet at 5:00 AM r 6:00 AM sme mrnings in rder t get t the trailhead befre it starts getting ht r the parking lt fills. It is much easier t get in mileage and elevatin gain in the cl f the mrning. Is it pssible that the planned destinatins culd change? Leaders may change the destinatin at their wn discretin. In any given year, we may have t deal with snw in the high cuntry later int the hiking seasn. This may affect sme f the planned hiking destinatins. Ging int snw isn t necessarily a deal-breaker n the hike, but we d try t minimize the amunt f snw encuntered. This is hiking after all, nt snw scrambling, and nt everyne is cmfrtable traveling n snw. 14

15 Getting Ready fr yur Muntaineers Day Hike Thinking abut what t wear and carry can make yur hike nt nly cmfrtable but als safe. Befre packing yur daypack, cnsider the seasn, weather frecast, terrain, estimated hiking time, exertin level, yur fitness, medical cnsideratins, and remteness f the trip. Prvide fr yur wn clthing and gear needs, d nt depend n thers. Always cnsider what yu wuld need t survive a night ut. SECTION ONE Essential items t always wear r carry Daypack Clthing Underwear Base Layer Bttm Base Layer Tp Mid Layer(s) One large enugh t carry yur gear inside the pack. Use a layering apprach t maintain temperature cntrl. Stay dry and cmfrtable by adding and remving layers while hiking and when stpped fr breaks. Base layers wick misture, mid-layers prvide insulatin and warmth, and uter layers prtect yu frm wind and rain. Synthetic Wicking and quick-dry synthetic pants, shrts r cnvertible pants (zipper cnverts lng pants t shrts). Use warmer ptins (wl, warm synthetic pants r lng underwear) in cld weather. Shrt r lng sleeved, wicking and quick-dry tp synthetic, wl r silk. Carry secnd base layer if yu sweat heavily r are hiking in cld r wet weather. Vest, jacket, r bth -- wl r fleece. In cld weather add a furth layer -- wl, synthetic, r dwn Jacket and pants -- rain/wind resistant r waterprf Outer Layer There are garments that cmbine the Mid Layer and the Outer Layer int ne garment. Sft-shell r windprf fleece can be used as an alternative t wearing a separate mid 15

16 layer and uter layer. These garments are usually nt waterprf. Hat Glves r Mittens Hiking scks & Liners Hiking Bts Synthetic r wl Cnsider adding a headband, cap with visr, wide-rimmed sun hat, r rain hat. Insulated glves and/r mittens in cld weather. Als, cnsider glve liners r waterprf ver-mitts. One r tw extra pairs are gd t have, depending n weather. Wl r synthetic Yu may need extra scks if it is rainy, if yu are blisterprne, r if there are stream crssings. Suitable fr the terrain Ten Plus Essentials Navigatin Headlamp Navigatin: map, altimeter, cmpass [GPS device: phne with GPS app r dedicated GPS device], Persnal Lcatr Beacn, satellite cmmunicatr, r satellite phne], [extra batteries], battery pack] Headlamp: plus extra batteries Sun Prtectin Sunglasses, sun prtective clthes & sunscreen Ft care and insect repellent (if required) Wund Care (Band-Aids, Gauze, Antibitic intment, Tape) Blister Care (e.g. Mleskin, small scissrs) First-aid Persnal Medicatins Bandana Ace Bandage Pain Relievers If allergic t bees, bring an injectable epinephrine kit. 16

17 If asthmatic, bring yur inhaler. If diabetic, bring sugar. Tell the leader if yu have these r ther medical prblems. D nt bring drugs that will make yu drwsy r dizzy. Knife Fire Shelter Extra Fd Extra water Extra clthes Plus repair kit: Knife r multi-tl, Duct tape, Safety pins, wire. Zip-ties Matches, lighter and tender r stve as apprpriate Carried at all times (can be lightweight emergency bivy) Beynd minimum expectatin Beynd minimum expectatin r the means t purify Beynd minimum expectatins; varies by the seasn Fd & Water Lunch Snacks Place in pack where it will nt get crushed -- cnsider using light-weight plastic cntainer Snack ideas fr hiking breaks: candy, nuts, dried fruit, r trail mix. Remember t bring an energy bar fr emergencies (See Ten Essentials) Carry at least 1-2 quarts/liters f water fr use n the trail. Yu may need t carry mre water depending n yur exertin level, the length f the hike, the temperature, availability f water surces, remteness f hike, and sun expsure. Water In additin, always bring extra water (r treatment ptins if yu are sure f yur water surces) fr emergency use (See Ten Essentials). Hydratin systems keep water readily available fr drinking while hiking. Remember nt t fill these t the tp due t leakage prblems r use a system with a switch-ff valve. 17

18 Persnal Items Keys, driver s license, mney, identificatin/emergency cntacts, cell phne turned OFF r put in airplane mde. Keep in zip type plastic bag r ther safe place in pack. Optinal Gear: Watch, altimeter SECTION TWO Optinal r Essential items (depending n cnditins) Trekking ples Camera and binculars Especially fr steep terrain, knee issues, snw/ice and stream crssings In a case r zip bag Insulating sit pad r rll Tilet Kit Ntepad and pen/pencil Extra bandana(s) Water shes Water filter and/r Water purificatin tabs Gaiters Tilet paper, zip bag t pack ut waste ( blue bag ), a small trwel. Extra plastic bags. In zip bag r waterprf paper/pen Fr handkerchief r cld cmpress Fr stream crssings Fr lng day hikes if water surces available Shrt nes fr dusty trails and avidance f ticks Lng nes fr snw r stream crssings Other First Aid items Tweezers, zip plastic bags fr wund irrigatin r cld cmpresses, butterfly bandaids, nn-latex glves, anti-sting prduct Msquit and fly repellent 18

19 Insect head-net Especially fr trips after recent snwmelt Signal Mirrr Eyewear Retainer Crd Hand Sanitizer Lightweight rain and wind resistant anrak r jacket Descriptin f hike frm guidebk Wildflwer r ther guides Fr Cld r Windy Days: Wear r pack tw bttm, full-length layers Layer 1: Warm pants, lng underwear, r running tights Layer 2: uter layer wind r rain pant Additinal pair f warm glves r mittens Chemical warmers Balaclava r neck gaiter Fr Rainy Days: Waterprf rain hat Waterprf jacket with hd and pants Additinal pair f warm glves r mittens Waterprf ver-mitts Pack cver r secnd large trash bag T cver pack if raining Insulating sit pad 19

20 Extra base layer Use a large trash bag inside yur pack r use waterprf dry sacks r plastic zip bags t hld clthing and gear inside yur pack. Fr Ht, Sunny Days: Bandana(s) Wide-brimmed sun hat r baseball type cap r visr Use under hat t prtect neck frm sun. Use saked in water arund head r neck t keep cl. SPF 30 r abve sunscreen and lip balm Extra water r sprt drink Salt tabs r salty snacks Sunglasses with side panels Cttn tp is an ptin -- will keep yu cl If abve timberline r in the desert Always carry a synthetic replacement base layer. Cttn will nt retain any warmth when wet. N blue jeans SECTION THREE Helpful Tips Clthing Tips: Bring enugh clthes and gear t survive a several hur break r vernight stay. While hiking, wear clthing that will nt get yu ht and sweaty. Otherwise, yu can get cld even in summer. If yu tend t sweat heavily, bring an extra base layer yu can change int during the hike. Add a layer, hat and/r glves befre hiking windy, expsed areas. 20

21 Keep items f clthing yu knw yu will use easily accessible in yur pack. Put extra clthing items yu prbably will nt use in a separate plastic bag rll r cmpress t minimize size. Especially fr hikes here in the Pacific NW, invest in waterprf rainwear, bts, hat, and hand cvers. Wl, silk, and synthetics maintain sme f their warmth when wet. Cttn and dwn d nt maintain warmth when wet. Dwn vests/jackets are warm, cmpressible and lightweight but must be kept dry -- stre in a waterprf bag. DO NOT wear blue jeans r ther cttn clthing n trail trips, backpacks, scrambles, r climbs. When wet, cttn clthes will make yu cld, and they take a lng time t dry. It is true: Cttn can kill. Ftwear use ver-the-ankle bts with lug sles fr rugh terrain and wet r snwy weather. Always wear light hikers r bts with tractin sles. Befre Yu Leave Hme: Check the weather frecast t see upcming trends. Rainy and cld weather ften lasts lnger r cmes in earlier than frecasted. Cnsider wind, expsure, length f trip, and altitude in planning since ambient temperature can change significantly thrughut the day. Hypthermia can easily ccur in rainy r windy weather at temperatures in the 30s, 40s and 50s. Weather surces nline: Natinal Weather Service at and WSDOT at Try t keep pack weight as light as yu can but d nt leave essentials at hme. Adjust what yu wear and carry based n expected cnditins. Cnsider bringing clthing and gear ptins t the trailhead. Review a descriptin f the hike and map befre yu g. Let smene knw where yu are ging and when t expect yu t return. Explain whm t ntify if yu are ver-due. Fr example, sme experienced day hikers will tell family members t expect them by 6:00 p.m., but if they have nt arrived by midnight, they shuld call the 21

22 authrities (Natinal Park Service if in a park r Sheriff s Dept. in the cunty where the hike is if nt in a natinal park.) Bring a change f clthing, snack and drink fr after the hike. Bring a trash bag fr dirty bts a curtesy t drivers. Bring cash fr fd stps and t help with mileage reimbursement t driver. Last but nt least: Leader Treats are always welcme! At the Trailhead: Hang NW Frest Pass, Discver Pass, r ther permit if required. D nt leave valuables in the car. Let leader knw if yu have any medical cncerns. On the Trail: Keep tgether think f yurself as part f a team. Fllw yur leader s instructins and let the leader knw yur needs. If yu stp fr phts, say Stpping fr phts s the persn in frnt f yu will knw and the grup can stp. If yu need a party separatin break, d nt just step ff the trail. Make sure the Leader r c-leader knw yu are ff the trail and the grup will stp. Stp at junctins t let persns behind yu knw which way t g. D nt g past a junctin unless yu knw which way t g wait fr sweep if uncertain. If yu get lst, stay n the trail and stay put. D nt panic. Keep warm and hydrated and use yur whistle. Use three shrt whistle blasts if yu are hurt (emergency) r ne lng whistle intermittently until fund. Parting Thughts Each hike and each hiker are different. Yu will learn what wrks fr yu. These are guidelines t help yu pack and hike smart. HAPPY TRAILS! 22

23 Leave N Trace Principals The Leave N Trace Seven Principles 1. Plan Ahead and Prepare Knw the regulatins and special cncerns fr the area yu will visit. Prepare fr extreme weather, hazards, and emergencies. Schedule yur trip t avid times f high use. Visit in small grups when pssible. Cnsider splitting larger grups int smaller grups. Repackage fd t minimize waste. Use a map and cmpass t eliminate the use f marking paint, rck cairns r flagging. 2. Travel and Camp n Durable Surfaces Durable surfaces include established trails and campsites, rck, gravel, dry grasses r snw. Prtect riparian areas by camping at least 200 feet frm lakes and streams. Gd campsites are fund, nt made. Altering a site is nt necessary. In ppular areas: Cncentrate use n existing trails and campsites. Walk single file in the middle f the trail, even when wet r muddy. Keep campsites small. Fcus activity in areas where vegetatin is absent. 23

24 In pristine areas: Disperse use t prevent the creatin f campsites and trails. Avid places where impacts are just beginning. 3. Dispse f Waste Prperly Pack it in, pack it ut. Inspect yur campsite and rest areas fr trash r spilled fds. Pack ut all trash, leftver fd and litter. Depsit slid human waste in cathles dug 6 t 8 inches deep, at least 200 feet frm water, camp and trails. Cver and disguise the cathle when finished. Pack ut tilet paper and hygiene prducts. T wash yurself r yur dishes, carry water 200 feet away frm streams r lakes and use small amunts f bidegradable sap. Scatter strained dishwater. 4. Leave What Yu Find Preserve the past: examine, but d nt tuch cultural r histric structures and artifacts. Leave rcks, plants and ther natural bjects as yu find them. Avid intrducing r transprting nn-native species. D nt build structures, furniture, r dig trenches. 5. Minimize Campfire Impacts Campfires can cause lasting impacts t the backcuntry. Use a lightweight stve fr cking and enjy a candle lantern fr light. Where fires are permitted, use established fire rings, fire pans, r mund fires. Keep fires small. Only use sticks frm the grund that can be brken by hand. Burn all wd and cals t ash, put ut campfires cmpletely, then scatter cl ashes. 6. Respect Wildlife Observe wildlife frm a distance. D nt fllw r apprach them. Never feed animals. Feeding wildlife damages their health, alters natural behavirs, and expses them t predatrs and ther dangers. Prtect wildlife and yur fd by string ratins and trash securely. Cntrl pets at all times, r leave them at hme. Avid wildlife during sensitive times: mating, nesting, raising yung, r winter. 7. Be Cnsiderate f Other Visitrs Respect ther visitrs and prtect the quality f their experience. 24

25 Be curteus. Yield t ther users n the trail. Step t the dwnhill side f the trail when encuntering pack stck. Take breaks and camp away frm trails and ther visitrs. Let nature's sunds prevail. Avid lud vices and nises. Safety Tips fr Beginners Plan Ahead. Knw yur hike and yur terrain. Plan fr the jurney by researching the area n the web. Be sure t talk t a lcal Ranger prir t the hike, and ask fr infrmatin regarding safety and envirnmental issues. The Park Ranger knws the area well enugh t steer yu clear f danger and tward the best sites n the trail. Knw yur envirnment. Whether yu are hiking the muntains, r the back yard, yu must knw yur envirnment. Any time humans interact with nature, there is a chance f injury. It's best t knw which plants and animals in the area shuld be avided. It's als imprtant t be very aware f weather. Research the weather patterns in yur park befre the hike. This way yu can avid the camping nightmare f waking up in a flded tent. Start small. The first hike f the seasn shuld be a shrt excursin. Thse wh are just learning abut surviving a night in the wilderness shuld nt be very far frm their base camp (hme, car, campsite). Until a hiker cmpletes their first aid training, they shuld never venture very far frm prper medical attentin. Knw yur water. We all have visins f drinking frm the crystal clear muntain brk babbling ver the rcks after a ht hike, but beware f the water! Althugh it appears safe and clean t drink, mst natural water surces have huge amunts f bacteria that can make brave adventurers very sick. Be sure t bring yur wn water r water filter fr drinking. Althugh it may be fine t wash in the stream, a smart hiker will nly drink purified water. Be smart with fd. 25

26 Whether hiking in an area knwn t have bears r slshing thrugh streams, it's a gd idea t keep all fd in tightly sealed cntainers. If animals can smell yur ratins, they may want t explre further. Have a fire surce. Whatever the weather, a hardened hiker will be able t spark a fire. The fire-bearer shuld be well-versed in fire safety regulatins, shuld knw where they can build fires in the park, and shuld NEVER leave the fire unattended. Learn First Aid and carry a kit. The best medicine fr adventurers is that f preventin. By aviding injury in the wild, everyne has fun and n ne ends up in the hspital instead f swimming in the lake. But hikers can't plan fr every instance, and smetimes there are accidents. Knw what t d in case f emergency. Think befre yu step. Cmplete cmmn sense is smetimes lst in the excitement f the adventure. A mesmerized hiker may be staring at lcal wildlife, and trip ver a tree rt causing serius injury. This desn't mean adventure walkers shuld stare nly at the trail while hiking, but rather that they shuld be cnstantly aware f their surrundings. Always carry ut what yu carry in. The first rule with interacting with the envirnment is: Leave it as yu fund it. This rule applies t the trees, the earth, the animals, the campsite, and even the flwers. Carry ut all f the garbage yu carry in, dn't feed the animals, and leave nly ftsteps when yu g. Never hike alne. Beginners shuld nt venture int the wds by themselves. Outdr adventures are fun fr the family, but hiking is typically a grup sprt. The chances f becming lst, sustaining injury, r lsing supplies is much higher when alne, making the sprt extremely dangerus. Always g with a grup, tell smene where yu are ging and when yu plan t return, and check in at the ranger statin s they are aware f yur lcatin. Put the slwest hiker in frnt and pace the grup t that persn (That is the traditinal advice. Experience, hwever, has shwn that if yu put the slwest in frnt, they speed up and wear themselves ut. Put a leader in frnt and the slwest persn directly behind the 26

27 leader in psitin #2. This allws that leader t mnitr the persn s cnditin withut putting them in a psitin t fail.) This wrks great in a grup f differing ages! With the fast hikers in the frnt, they have a tendency t spread ut t much. Then smene small at the back gets exhausted running t keep up. If yu d divide int faster and slwer grups, the ne ahead shuld never get t far ahead and shuld stp and let the thers catch up n a regular basis. Take regular breaks. Make sure that yu are drinking water and taking regular breaks. In very ht areas, dehydratin is especially dangerus. Avid sunburn. Wear head and arm cverings in sunny r high altitude areas, and use sun blck. Pace Yurself! Encurage a mderate pace t avid exhaustin early in a hike. Practice the Rest-step if needed n steeper terrain. Water Water is an essential f life and nwhere is that mre clear than n a ht day n a lng hike. Drink water when yu get up in the mrning, befre the hike (frm water kept in yur car) and drink frequently n the trail. Mst hikes will need tw liters f water and if it is ht, three. Avid "sprt drinks", cffee and juices. What yu need is water. Fitness fr hiking Sme basic exercise fr hiking and backpacking fitness are: 1. Crunches. 2. Squats. 3. Lunges. 27

28 4. Push-Ups. 5. Step-Ups. Lightly weight a pack and step nt a park bench 16 t 18 inches high. Add 5 punds a week until yu re at yur desired weight (day hiking will be less weight than backpacking). Add t yur wrkut three times a week until yu can d 700 steps in less than 30 minutes. Three Best Exercises t Get in Shape fr Hiking 1. Lunges Hld equal weights in bth hands (pr tip: buckets f nails lk tugh). Frm a standing psitin, step frward until bth legs are bent at 90 degrees. Push up, bringing rear ft frward. Repeat with the ther leg. 2. Pr Man s Leg Curl Lay flat n the flr and sct yur hips tward an elevated bench. Place yur left ft n the bench. Lift yur right leg up as high as yu can bear. Press lefty dwn int the bench, clench yur glutes and hamstrings, and raise yur hips ff the grund. D 10, then repeat fr ther leg. 3. Band Walks Tie a resistance band arund yur legs, mid-shin, s there s tensin while yu stand with legs at hip-width. Stand straight, tuck abs, put hands n hips, and walk frward while maintaining the band s tensin between yur shins. 28

29 12 exercises in 12 minutes: D each exercise fr 45 secnds, then rest fr 15 secnds. STEAM ENGINE Active Stretch: Warms up frnt and side cre muscles, upper back, and hip exrs. adventx Daily Dzen 1. Stand with hands behind head. 2. Left elbw t right knee. 3. Return t standing. 4. Right elbw t left knee. Repeat. TOE TOUCHER Active Stretch: Warms up the cre and hamstrings. 1. Stand with legs apart and arms ut t sides. 2. Bend at hips, tuch right hand t left ft. 3. Return t standing. 4. Tuch left hand t right ft. Repeat. TWISTER Wrks the blique (side abdminal) muscles and the cre. 1. Stand with legs apart and arms straight ut t sides. 2. Keep hips facing frward, twist upper bdy t the right. 3. Pulse. 4. Pulse and turn a little further. Repeat t the left. HALF MOON Wrks the abdminal and side muscle grups. 1. Stand with legs tgether and arms straight abve head, palms tgether. 2. Lift and bend upper bdy t the right, keeping arms straight. 3. Return t standing. 4. Lift and bend upper bdy t the left, keeping arms straight. Repeat. 3/4 SQUAT Strengthens the quadriceps (frnt upper leg muscles). 1. Stand with legs tgether and hands at sides. 2. Bend knees as if yu were sitting in a chair. Sweep arms frward and up abve head. Repeat. LUNGES Strengthens and increases exibility in quadriceps and hamstrings. 1. Stand with legs tgether and arms n hips. 2. Step right leg frward bending frnt and back legs t 90-degree angle. Sweep arms frward. 3. Return t standing, arms n hips. 4. Step left leg frward. Sweep arms frward. Repeat. PLIÉ Makes yur butt tight. 1. Stand with legs apart, feet turned ut. 2. Bend knees ut t sides. Sweep arms frward and up. Repeat. PUSH UPS Strengthens cre, abs, pectrals (chest), shulders, and arms. 1. Place arms belw shulders. If necessary lwer knees t grund. 2. Keeping bdy straight, lwer dwn until chest is 2 inches frm grund. Repeat. CROCODILES Strengthens and attens lwer abdminals, strengthens lwer back. 1. Lay n back, place hands under buttcks, lift right leg high, lift left leg a few inches, keep lwer back pressed in t r. 2. Switch psitin f legs, mving left leg up and right leg dwn. Keep straight leg lifted ff r. Repeat. SCISSORS Strengthens abs, lwer back, and thighs. 1. Lay n back, place hands under buttcks, lift legs a few inches and spread them wide apart. Keep lwer back pressed in t r. 2. Crss right leg ver left, keeping legs raised. 3. Return legs t straddle, keeping legs raised. 4. Crss left leg ver right, keeping legs raised. Repeat. STEAM ENGINES ON BACK Strengthens full range f abdminals. 1. Lay n back, hands behind head. Hld right leg a few inches ff the grund. Bend the left knee and tuch t the right elbw. 2. Straighten left knee and bend right knee, tuching right knee t left elbw. Keep straight leg a few inches abve the grund. Repeat. PLANK The ultimate tummy attener. 1. Clasp hands tgether and balance n fre arms and tes. Hld psitin, keeping bdy very straight

30 Minimum Clubwide Standards The Muntaineers Hiking and Backpacking This standard applies t Muntaineers spnsred trips n established hiking rutes lnger than 2 miles rund trip. It des nt apply t utings in city and suburban settings. This standard applies t any cmmittee spnsring a hike r backpack trip as part f a curse r nt, including but nt limited t: Hiking, Backpacking, Climbing, Ldges, Phtgraphy, Naturalists, Retired Rvers, Singles, r ther such cmmittee dedicated t hiking activities. TRIPS Hiking and Backpacking trips are restricted t maintained and unmaintained trails with the fllwing exceptins: Travel may prceed n snw-cvered trails unless the rute expses the party t terrain where a slip is likely t result in an uncntrlled slide. Parties may make ff-trail excursins as lng as the rute des nt expse any party member t terrain that is unreasnably hazardus fr them t crss given their skills and experience. DIFFICULTY RATINGS The difficulty f a hike r backpack rute will be rated using this scale as a general guide, and the rating must be entered n the activity listing with the specific distance and elevatin gain cmmunicated t participants in pre-trip cmmunicatins. Easy (E) Up t 8 miles rund trip with less than 1200 feet f elevatin gain Mderate (M) Up t 12 miles rund trip, with feet f elevatin gain Strenuus (S) Up t 14 miles rund trip, with feet f elevatin gain Very Strenuus (VS) Over 14 miles rund trip r with ver 3500 feet f elevatin gain LEADER RATING In additin t the rute difficulty, a Leader Rating must be specified fr each activity. This prvides the leader with a way t mdify the baseline rute difficulty based n specifics f hw they will lead the trip r fr whether it is a hike r a backpack. The fllwing are examples f criteria a leader may cnsider in setting the Leader Rating. Fr beginners: Average pace under 1 mph 1 and n technical challenges r special skills needed Easy Average pace 1-1.5mph and n technical challenges r special skills needed Mderate Average pace 1.5-2mph OR an easy rute with an vernight pack, r sme rute challenges (e.g. rugh trail, lg crssings, steep terrain) Challenging Average pace >2mph OR a mderate rute with an vernight pack, OR 1 Cunting rest breaks but nt cunting lunch. Hiking & Backpacking (Apprved March 16, 2016) Page 1 f 4 30

31 Minimum Clubwide Standards The Muntaineers significant rute challenges r skills requirements (e.g. fixed rpes, very rugged terrain, steep scree descents, snw r ice crssings; snw camping, bear canister requirement, carrying water t a dry camp) It is recmmended that the leader clearly specify the distance and elevatin gain fr the rute as well as their planned pace, any special technical challenges and special gear, skills and cnditining requirements f the trip in the trip psting within the activity summary and/r the leaders ntes. PARTY SIZE The minimum party size fr a hike r backpack is 3 and the maximum party size is 12 unless ther party limits apply. LEADER MINIMUM QUALIFICATIONS Leaders must be Muntaineers members, at least 18 years ld, with an up t date waiver n file. Leaders must be apprved t lead hikes r backpacks by a Muntaineers branch hike, backpack r cmbined hike-backpack cmmittee, and entered n their cmmittee s leader list. Once apprved by ne branch cmmittee t lead hikes r backpacks, the leader is qualified t lead hikes / backpacks fr any branch but must request t the cmmittee chair t be added t anther branch s leader list. Leaders must demnstrate basic cmpetency in each f the fllwing key elements befre being apprved t lead a Muntaineers hike r backpack. Under each key element, bullets highlight examples f the skills, behavirs, r knwledge factrs expected f a Muntaineers hike r backpack leader within that element. KEY ELEMENT 1: Grup Leadership examples f expected cmpetencies Planning and rganizatin Screening f participants (as apprpriate) Cmmunicatin (clear and effective) Ensures that all party members are accunted fr peridically and at the trip cnclusin Respectful, caring, cnsiderate Sund judgment and decisin making skills Establishes trust Fcuses n grup well-being and success as a whle Adapts as required / situatinal leadership Teaches / caches and als learns frm thers KEY ELEMENT 2: Technical Skill examples f expected cmpetencies Has experience and physical abilities cmmensurate with the trip being led Practices Minimum Impact Prcedures / Leave N Trace 7 Principles Practices gd Trail Etiquette Knwledge and use f 10 Essentials KEY ELEMENT 3: Navigatin examples f expected cmpetencies Hiking & Backpacking (Apprved March 16, 2016) Page 2 f 4 31

32 Minimum Clubwide Standards The Muntaineers Effectively navigates trail rutes with map and cmpass and any ther apprpriate tls t stay fund (altimeter, watch, GPS) KEY ELEMENT 4: Muntain Safety Skills examples f expected cmpetencies Shws gd understanding f majr summer and winter backcuntry hazards and hw t assess the level f risk Shws gd understanding f methds t prevent, mitigate r manage majr risk factrs KEY ELEMENT 5: First Aid and Emergency Preparedness examples f expected cmpetencies Able t handle cmmn first aid situatins likely t be experienced n a hike Knw the 7 steps f Emergency Respnse as described in Freedm f the Hills, r an equivalent emergency management prcess Exhibits a gd understanding f hw t handle emergency situatins such as Late return/after dark/lst hiker/ff rute/lst Demnstrates prblem slving and leadership skills relating t medical emergencies r unexpected weather and trail cnditins Knws hw t cmmunicate /summn help KEY ELEMENT 6: Knwledge f Standards and Plicies examples f expected cmpetencies Familiar with applicable Muntaineers standards r prcedures such as carpls; liability; waivers, pstings and clsings; ratings Knws Incident reprting expectatins Familiar with maximum grup size, permitting, camping, fd strage, and ther applicable land management agency regulatins PROCESS TO QUALIFY AS A MOUNTAINEERS HIKE OR BACKPACK LEADER Spnsring cmmittees must have a dcumented and transparent prcess, available t any interested member, by which a prspective leader can qualify as a Muntaineers hike r backpack leader. Cmmittees are respnsible t verify that prspective leaders are cmpetent in the key elements listed abve using a structured, bjective methd. The fllwing are examples f avenues that culd be used: Data frm applicatin frm and/r activity /curse histry Other leader badges (e.g. Climb r kayak leader r ther) Dcumented cmpletin f classes (Red Crss First Aid, Wilderness First Aid, Staying Fund r Wilderness Navigatin r equivalent external class) Hike Leader seminar r equivalent Take hme test fllwing leader seminar r as a equivalency in lieu f seminar Structured interview with Cmmittee Chair r designate t validate knwledge Mentred hike in which the mentr evaluates against the standards t the degree pssible Cmmittees have flexibility t use different cmbinatins f the abve methds apprpriate t individual leader candidates, maintaining flexibility t recgnize experience and training frm anther activity r frm utside the club where it directly applies t the key leader cmpetency requirements. Hiking & Backpacking (Apprved March 16, 2016) Page 3 f 4 32

33 Minimum Clubwide Standards The Muntaineers Hwever, the cmmittee must maintain a mechanism t dcument their evaluatin f a leader candidate against the key criteria s that any utside party can understand the bjective methd used t qualify the persn. It is strngly recmmended that each hike r backpack leader attend a hike r backpack leader seminar including an verview f the minimum standard and all the key leader criteria and expectatins, even if they have led ther activities fr the Muntaineers. Because hikes have n pre-requisites, hike and backpack leaders ften have t face much greater challenges in screening participants, ensuring basic preparedness, prviding first aid and navigatin expertise fr the grup, and managing safety and pace during the activity than leaders f many ther activities that have significant pre-requisites fr participatin. PARTICIPANT QUALIFICATIONS Unless specified by the leader there is n prerequisite fr signing up fr a hike r backpack. Participants are respnsible fr signing up nly fr trips that are within their capabilities, wearing suitable clthing / bringing suitable equipment as specified by the leader, and carrying the ten essentials. Related Clubwide Minimum Standards General Standards fr All Club Activities Cmparable Standards UIAA Standards fr Vluntary Leaders and Instructrs, Octber 2006 Activity Standard 1: Muntain Walking and Trekking Leadership Requirements and Guidelines; Appalachian Muntain Club, March 15, 2015 Hiking & Backpacking (Apprved March 16, 2016) Page 4 f 4 33