Monday, March 18, 2019

ICAN梦旅行Jasper五月春游

五月迎来亚省爱城最好的季节,ICAN(天津同乡会)梦旅行邀请您说:
HI,Jasper二日游
https://hihostels.ca/en/destinations/alberta/hi-jasper-new-opening-may-2019

时间:2019/5/25-26
住宿:HI Japser (708 Sleepy Hollow Road Jasper, Alberta) 4人间上下铺
行程初步安排:
5/25周六早出发,中午走Valley of Five Lakes
5/25周六晚上入住HI聚餐联欢尽情HI
5/26周日早餐退房走Edith Cavell Meadows Trail
5/26周日晚10点前返回爱城

Valley of Five Lakes和Edith Cavell Meadows Trail列为Japser前四名徒步景点,难易程度前者easy后者moderate。详情参见:
https://www.alltrails.com/explore?b_tl_lat=53.20191976452031&b_tl_lng=-118.57955932617187&b_br_lat=52.51120638909939&b_br_lng=-116.38229370117187&ar[]=10118498

To reach these trails, take Highway 93 (the Icefields Parkway) south toward Lake Louise.

Valley of the Five Lakes

moderate
Trails 9, 9a and 9b (moderate); 4.5 km loop; 66 m elevation gain/loss; 2 hours

Trailhead: 9 km south on Highway 93.

The five small lakes are the highlights of this outing, which is a popular family hike. Trail 9a begins with an easy walk through a forest of lodgepole pine, reaching a boardwalk across the Wabasso Creek wetlands in the first kilometre. Watch for beavers. Beyond, the trail climbs across a flowery meadow to a junction. Continue on Trail 9a to reach Fifth Lake, with its small island and nesting loons. Watch for 9a markers leading left toward Fourth Lake, Third and Second, each a different depth and thus a different hue of bluegreen. Between Second and First lakes turn left onto Trail 9b and follow it to close the loop. Or keep going north to Old Fort Point, 10 km farther via trails 9a, 9 and 1, mostly in the woods.
Note: Trail 9 is heavily used by cyclists.


Wabasso Lake or Wabasso - Five Lakes

moderate
Trail 9 (moderate); 6.4 km return; 38 m elevation gain; 2-3 hours

Trailhead: 14.6 km south on Highway 93.
This trail crosses several low ridges, with a fine view from the last ridge across the Athabasca Valley to Mt. Edith Cavell and the reddish quartzite peaks north of it. Wabasso Lake was created by beavers. You can see their long, high dam at the northeast corner of the lake.

For a longer walk, follow Trail 9 around the lakeshore and 6 km north along grassy Wabasso Creek to the junction with Trail 9a (Five Lakes). It's less than a kilometre back to the highway from here.

To get to the trailheads, go 7 km south of Jasper on Highway 93 and turn right onto Highway 93A. Travel 5.4 km and turn right onto the Cavell Road. The 12-km road is narrow and has tight switchbacks that are unsuitable for trailers (drop-off area at the start) and large motorhomes.

Cavell Meadows trail

moderate
Trail 42 (moderate); 6-7 km return; 500 m elevation gain/loss; 3-5 hours
Trailhead: The end of the Cavell Road

Take this moderately steep but well-graded trail to see classic examples of upper-subalpine forest, treeline vegetation and the alpine region beyond. Along the way there are spectacular views of Angel Glacier.

The upper section of the trail is often wet and easily damaged in early summer- travel not recommended- but by mid-July, you can usually count on a colorful display of mountain wildflowers.

Important: stay on the trail, so you don't damage the fragile tundra.

Follow the Path of the Glacier Loop to the end of the paved portion, turning hard left soon after onto the route to the meadows. Where the trail follows the edge of the bouldery moraine, watch for little gray pikas and chipmunk-like golden-mantled ground squirrels among the rocks. The trail levels out at treeline, angles left and loops back down to rejoin itself at the edge of the forest.



 



Friday, March 1, 2019

挑战大峡谷R3之准备

挑战大峡谷R3之准备

置顶购物单:

水袋:Hydration Bladder 2 Liter Leak Proof Water Reservoir, Military Water Storage Bladder Bag, BPA Free Hydration Pack Replacement, for Hiking Biking Climbing Cycling Running, Large Opening, Green
https://www.amazon.com/gp/product/B071DQSZB8/ref=ox_sc_act_image_1?smid=A394VDJPS5T36R&psc=1

头灯:Petzl Reactik or Petzl Tikka RXP

本来在准备八月份悠哉悠哉去走WCT,忽然半路杀出程咬金,被逼上了跑大峡谷R3。

所谓R3,就是三个山头Rim to Rim to Rim,在一天之内,穿越两次科罗拉多大峡谷。号称世界越野跑最经典的线路 — 科罗拉多大峡谷南缘至北缘至南缘,俗称“魔鬼之路”。South Kaibab trailhead - Phantom ranch - North Kaibab trailhead - Phantom ranch - bright angel trailhead,50迈(80公里),两万尺的海拔升降。大峡谷R3以她独有的魔力召唤着世界各地的爱好者前来挑战。

喜爱野营爬山的我自认耐力尚可,多年的三大球一小球运动保证了还算强健的心脏功能,但是从来没有走过40公里+,也没跑过马。这次很想知道自己到底是骡子还是马:))

在此特别感谢东大校友现在圣地亚哥的海豹突击队任职的定能兄,一定要好好准备训练,跑出好成绩。这次参加活动大都走跑大神牛人,有13小时80公里的佳绩,最低限是20小时走完80公里。话说也就一个半月的时间了,装备基本都有,练起来吧!

从体力和意志力上准备穿越大峡谷,必须从下边这个最基本的等式开始:)
“High Altitude(高海拔) + Heat(高热) + Dehydration(失水) + Low Humidity (低湿度) + 10,000 feet Elevation Change(10,000英尺海拔变化) + Exhaustion(疲惫) + 70 degree Temperature Change(70华氏度气温变化) + 14 hours of Prolonged/Endurance Activity(14 小时不停歇的活动) + Trail Conditions(各种路况)  + Water Conditions(各种水源条件) + No Quitting(不可放弃) = GC Hiking”(大峡谷走跑穿越二次)


训练计划:

  1. 每周三次Gym,准备到结束45分钟到一个小时, 利用器械和机器针对四肢肌肉练习,然后再加30分钟跑步机强化训练,进一步加强腿部肌肉的锻炼和有氧练习。
  2. 每周一到两次90分钟的热瑜珈, 增加身体的柔韧性和关节的灵活度,拉伸前一天因锻炼拉紧的肌肉并缓解肌肉疲劳,除此以外更多的是锻炼身体的耐热能力。
  3. 周末两次6到10迈(10到15公里)的负重跑步,背包负重8 - 10磅。
  4. 一有机会就跑台阶楼梯,有台阶就不坐电梯:)
感谢组织者程阳大侠的大峡谷R3清单:(好名字:行程有阳:)
照着单子准备,红色为不熟悉及需要购买的东东。

R3要带的东西list:衣服按36-100f的温度准备 作好如果下雨的准备
1.鞋 已经穿过hiking的保险的鞋,不要用新鞋
2.多带一双袜子 中间换
3.衣服 二层-3层 短袖加jacket 我带个长袖后备冲锋衣防雨。 
4.帽子 御寒到防晒
5. trekking poles 推荐bd的carbon z poles 
6. sun-bloc 太阳下暴晒 [我也带衣服盖着,啥都没有挡着好]
7.裤子 短裤+挡风外裤热了就脱外面挡风tights,后备一个轻便的雨裤
8.水袋背包 估计1.5L 加2个水瓶够用了 2L一共差不多了,一半水站有水了。
9.头灯 亮的好 ,备用电池。
10. 各种眼镜(墨镜等)我就带变色眼镜完事了。
11.gps手表+备用充电电池 (一直想搞一个,没钱啊:(。)
12.吃的 real food salty  snacks 不要光带GEL。带上8000卡热量吧
13.盐片
14.手套 带个便宜的挡风早上用就可以了
15.zip-bag+name tag,这个zipbag一定要带的,不扔垃圾,咱带着。
16.钱+ID,这个也是一定要带的,cash,谷底买东西吃啊。
17.compression socks(压缩袜子,带上把) [这个我不带了 tights就是压缩功能的]
18.手电(可以drop,早去晚回用)+备用电池。
19.地图(到了拿张地图,背下来)
20.相机+备用电池 [我也要带个小的,照人呵呵。
21.小刀,火柴。可以打猎做饭了。
22. Microspike 如果那个时候北坡还有雪滑的话。

到lv去大峡谷之前采购清单:
水 
bleach 当备用filter (这个不太明白干嘛用:)
墨西哥面饼 Peanut butter and jelly 
coke 大瓶放掉气 当补给 灌手持水瓶里
水果留车里跑前跑完可以吃

https://mp.weixin.qq.com/s/ReVB_1VVs24lo30eTn3P-g

新手菜鸟:
•少于1小时路跑 不带水
•1小时至2小时路跑 带水瓶
•大于2小时路跑 二水瓶;如果路上有个加水站,一个也可
•小于1小时山路可以考虑带水瓶
•大于2小时山路考虑水袋背包
•3小时以上山路强制带水袋背包

中级菜鸟:
•路跑不超过10迈不带水 全马路跑距离内带水瓶 不上山路不背水袋
•山路15迈开始带水 直接背水袋
•山路再长背更多的水加胸前挂水瓶

老鸟:
•路跑不带水 知道那里有水喝 除非天暴热
•越野直接带水袋背包 按长短气温灌水量 注意带盐丸。


这个不错,俺平时走山路基本很少喝水,每次吃的都剩好多带回来,不过这次不一样了,充其量来个中级吧:)。

头灯推荐: https://mp.weixin.qq.com/s/ReVB_1VVs24lo30eTn3P-g
 

 4号:Petzl Reactik or Petzl Tikka RXP
👍
号称智能头灯,充电电池,智能在于它按照当下的环境亮度调节输出光量。
和tikka一样小巧,充电电池可以自己换。
👌
两个一样,改名了而已。那个便宜买那个。
电池够一夜跑了。带块备用,加充电宝,超马都够了。
50-60刀左右。


一直觊觎GPS手表。。。。Garmin Fenix5x
 
随时补充,呵呵。
来张图阳光一下:))

再来二张图壮壮胆:))