Motivational Masters Episode Two

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THE UPHILL HIKING HACK YOU CAN PRACTICE AT HOME

August 29, 2023 Brad Hulcombe

Scrambles and climbs in the Teton Range of Wyoming usually involve some fairly direct ascents from the valley. I remember one of the local guides refer to an efficient mode of climbing as the Teton Rest Step .

A well known mountaineering technique, I doubt it was actually invented in the Tetons but it certainly works well there and many other situations when you are moving on steep terrain.

The idea behind the Rest Step is threefold.

1.Firstly it works as a way to regulate your cadence on persistently steep grades so that you don't persistently redline your heart rate or muscles and have to stop to recover before moving on again.

2.Secondly , the rest phase allows a short recovery for your working lower limb muscles every step cycle.

3.Thirdly it encourages you to engage your larger, stronger posterior chain of muscles to create a more efficient drive uphill rather than loading the quadriceps primarily.

How you do it .

In a normal walking pattern uphill we don't usually fully extend either leg. Our muscles are always engaged in both legs. The simplicity of the rest step is that on each footfall we fully extend the knee and hang there momentarily with our skeleton supporting our weight before swinging the other leg through.

This pause may be only half a second or so at lower altitudes but can be lengthened depending on the situation or altitude.

For the moment just focus on your dominant leg going up some stairs. Swing it through and then as you land on it , tense your glutes (butt muscles) and actively lock out your knee . Once the knee is locked, balance on this leg and relax your muscles : that is "rest" with the leg extended . Try counting "one thousand and one" , then swing the other leg through to repeat the process on the new leg.

Just recently I was in a local National Park with a constant climb- mostly oddly placed steps interspersed with scree. I was powering up using the speed hiking technique of driving up with hand on knee. I was getting the heart rate up there and found I needed to have some short stops to get that down momentarily before continuing. So I switched to the rest step instead. The interesting thing was, in the steepest zones I ended up moving along at a similar rate as I didn't need to take breaks. So even though each step feels (and is ) a slow motion effort , you can keep going "unbroken" for much longer.

How to practice it at home

It's easy to practice this on stairs, a steep incline , a ramp: anywhere you can get at least 2 steps in sequentially.

Better still get outside to your favourite hill walk, a local park, some outside steps.

Practice exaggerating the movement . It will feel awkward at first, but soon becomes a familiar and easy tool to use when out on the trails .

Where you can use it other than a mountaineering situation?

It doesn't make sense using the rest step on terrain less than 15% (unless you are mountaineering at high altitude ). You can use it on steep trails, steps, boulder /scree fields and snow slopes. You can employ it as your main movement pattern for a section of trail or just do a few steps of it as a recovery move rather than a complete pause if you are moving generally more quickly .

If you use walking poles you can add the rest step to a double pole drive to really unweight the leg initially and then drive upward with both the poles and that engaged strong posterior chain.

Have fun, experiment with it and most importantly Get Outside !

If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

See you in the outdoors!

Photo by Fabrizio Conti on Unsplash

WHY YOU REALLY SHOULD CONSIDER DOING SOME STRENGTH TRAINING

August 17, 2023 Brad Hulcombe

When I was younger, I participated mainly in endurance sports and spent very little time devoted specifically to strength training. Yes I was doing some, mostly unaware that these were forms of strength training and as an outdoor athlete I shied away from what I deemed the gym junkie scene. As far as I was concerned the fitter aerobically I was, the healthier I was. Strength was a byproduct of my other training but not a conduit for well being.

Well that IS a very outdated view. Fortunately I found CrossFit or it found me, and my relationship with strength training changed.

In this blog, my goal is to encourage you to do some strength training on a weekly basis.

Already, a number of countries do include strengthening exercises in their physical activity guideline recommendations. This is driven mostly by the benefits to musculoskeletal health. But what about some of those other parameters we know are improved by aerobic conditioning?

We will look at a meta analysis article from the British Journal of Sports Medicine in 2022 which reviewed large prospective studies concerned with the effect of strength training on mortality, cardiovascular disease, cancer and diabetes. For those of you already doing some strength work on a weekly basis, you may be interested in how much appears to be a healthy volume.

First of all , what is defined as muscle strengthening exercise? Included in this definition are not only machine and free weight exercises (barbell, dumbbell, kettlebell etc) but also body weight strengthening ( air squats, pushups, pull ups, plank etc), other exercises where a load is pushed or pulled ( battle ropes, sled push or pull, medicine ball, sandbags etc), and even yoga, pilates or tai chi ).

Secondly, how good are the studies sampled in the meta analysis? The pooled numbers are good and most studies prospective. On the negative side is that there was not a large number of studies qualifying to be included, they often utilised self reported questionnaires to assess volume of exercise , and most were from only one world region- the United States.

Let's look at some specific outcomes from the study.

1. Muscle Strengthening and Mortality

Of 263 058 participants included, and 42 133 cases of all-cause mortality, muscle-strengthening activities were associated with a 15% lower risk of all-cause mortality.

2.Muscle Strengthening PLUS aerobic conditioning and Mortality

Of 581 194 participants and 68 637 cases of all-cause mortality, combined muscle-strengthening and aerobic activities (vs none) were associated with a 40% lower risk of all-cause mortality .

3.Muscle Strengthening and Cardiovascular Disease

Of 257 888 participants with 16 056 cases of cardiovascular disease, there was a 17% lower risk of cardiovascular disease in those who participated in muscle strengthening .

4.Muscle Strengthening and Diabetes

Of 202 486 participants with 9548 cases of diabetes, muscle strengthening activities were associated with a 17% lower incidence of diabetes.

5.How much time per week should you spend on strengthening? Can you do too much?

All these effects were non linear. That is, increasing time spent per week on muscle strengthening did not result in corresponding health effects. The maximum benefits in risk reduction for overall mortality, cardiovascular disease, and cancer were seen at 30 - 60 min/week of muscle strengthening activities.

For reducing the risk of diabetes this occurred closer to 60 min/week.

Performing more than 130 min/week of strength work resulted in a reversal of that risk reduction for mortality, cardiovascular disease and cancer. That trend was not as clear for diabetes.

What does this mean for you?

By adding about 60 mins per week of strength work ( eg 2x 30 min sessions ) to your regular aerobic activity, you can reduce your overall mortality, cardiovascular , cancer and diabetes disease risks.

Like everything we discuss, more is not necessarily better for health and so if you are already doing some strength work, limiting your total time focussed on this to less than 140 mins per week could be better for you.

If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

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SHOULD YOU CONSIDER TAKING FENUGREEK?

July 26, 2023 Brad Hulcombe

Wait! Isn't Fenugreek marketed to lactating mothers?

Why would a middle aged man want to take that?

Fenugreek is a herb which grows up to 90cm in height and has the scientific name Trigonella foenum-graecum. Evidence of it having been used by humans dates back at least 6000 years and specimens have been found in the tomb of Tutankhamen. Its domestic origins are thought to have been in the region of modern day Iran and Iraq, and it has been used extensively as a spice and medicine in both Chinese and Indian culture.

The interesting thing about Fenugreek is that it has a number of pro-ported benefits on our metabolic and hormonal function.

For those of you who aren't too interested in the science we'll start with a brief summary of what Fenugreek is thought to do:

1. Increased serum testosterone in males.

2. Increased strength as measured in 1 RM and muscle endurance

3. Improved lean body mass

4. Improvements in blood glucose and markers of diabetic control in people with Type 2 diabetes

5. Aids creatine uptake in muscle ( which for those on low carb diets can help not needing that fruit juice to assist creatine uptake)

So let's dive a little bit deeper for those of you interested.

A. The first is a review paper from Iran looking at the effects of Fenugreek on testosterone levels in males.

Testosterone falls with advancing age in males . These lower testosterone levels can be associated with fatigue, decreased libido, erectile dysfunction, mood disorders, decreased lean body mass and bone mineral density , increased fat mass and decreased strength.

Published in 2019, the authors whittled the number of useful papers for review down to only 4 randomized controlled trials with the total number of subjects only 206. So not highly powered.

The meta-analysis of the four clinical trials indicates that fenugreek extract supplement has significant effect on elevating total serum testosterone.

The mechanism is thought to be through a number of sapogens which have been studied in animals and humans .

B. The second study is a systematic review paper from Saudi Arabia published in February 2023 exploring the effects of Fenugreek on muscle performance. Again the number of studies was small and those trials comprised low numbers of subjects.

This review showed that fenugreek extracts "positively reduced body fat, increased lean body mass, improved muscle strength and endurance, and accelerated the rate of glycogen resynthesis during post-exercise recovery".

It highlighted one trial which found that combining 3.5 g of creatine with 900 mg of a fenugreek extract for eight weeks had the same effect on male body composition and strength as combining 5 g creatine with 70 g dextrose when both groups used a structured resistance training program. This shows promise that fenugreek extracts have increased muscle creatine uptake without needing " excessive amounts of creatine or carbohydrates ".

C. While on the subject of carbs, a third study reviewed the effect of Fenugreek extracts on Type 2 diabetic and prediabetic individuals.

The pooled results from the reviewed randomized controlled trials showed fenugreek is safe and effective in reducing elevated fasting blood glucose, HbA1c and total cholesterol in those subjects .

So what's the bottom line here ?

More study is required but so far there is promise that Fenugreek may be a useful supplement in middle aged to older males for both health and ergogenic (sports performance) reasons.

The good news is that no study has reported any side effects of this supplementation.

The best dose to take? This is not yet clear but 500mg - 900mg per day seems reasonable.

If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

SPEED HIKING SHOE REVIEW

July 13, 2023 Brad Hulcombe

Speed hiking is a more sustainable way to exercise in the mountains without the potential detrimental effects on the body from running.

You can read more about the benefits of speed hiking in this post.

Included here is a review of my current shoes :

La Sportiva Ultra Raptor 2 Gore Tex (wide fit),

Salomon Super Cross 3 and

Salomon XA Ultra Mid Goretex (wide fit)

As a prelude to the review I have included a reflection of a couple shoes I have used over the years and the features I found beneficial or otherwise for speed hiking.

My foot type is narrow at the heel with wide forefoot. My gait is relatively neutral although heavily cushioned shoes or those with a lot of rise reveal a tendency to over pronating.

Many years ago I worked in the Grand Teton National Park in Wyoming , USA. For those that don't know, the Eastern side of this range rises dramatically from the lakes which dot the valley floor. The trails climb rapidly to the peaks or fairly steadily to passes between them.

My choice of shoe for many adventures was the La Sportiva Exum Guide. This was a a running shoe in appearance with approach shoe features. I could run in it on the valley floor, grip rock on easy peak ascents and bash cross country on some hair brained adventure among bears, ruffed grouse , pikas and marmots. It was a great shoe.

They were light enough to carry if I had to change to boots or climbing shoes . A real all round mountain shoe. However, I found the heel counter wore out very quickly , leaving a hole which irritated my heel further.

The Salomon Sense Pro 2 was a great light weight shoe based off the s/lab race mould but with good underfoot protection. It was snug fitting enough without being restrictive and held up to lots of abuse.

I had 2 pair of these shoes consecutively and used them in mountain races (when I was still in running mode) and training. Unfortunately Salomon changed later iterations of this shoe. The outer sole and heel drop changed first. Then they added a thicker midsole to finally create a shoe that looked nothing like the original.

So I moved to the Salomon XA Elevate, which I have to say has been a favourite of mine for general speed hiking, trail running, and just getting around. Not too aggressive an outsole but enough for most conditions. Enough but not too much underfoot protection with the "Advanced Chassis'.

Like the Sense Pro, it's not a plush cushy ride, and I prefer that given I tend to squash down the soft midsoles unevenly resulting in an unstable shoe.

The 8mm drop was a bit more than I'd been using but in fact felt great in the hills for me both running and speed hiking. I did get some wear over the lateral aspect of the little toe in both pairs I owned - in the mesh where it bordered some of the Sensifit plastic. Probably more a reflection on my foot type but I did have suspicions that the mesh did less well when meeting rock.

Alas , the Elevate is no more as it seems to be Salomon's mantra to never keep anything the same .

Which brings me to my current shoes.

Salomon Super Cross 3

I was gifted this pair of shoes . For my foot a much better fit than the Speed Cross: a wider toe box and feeling of less ramp. The 10mm heel drop has not been an issue for the speed hiking.

You can really snugly secure these and their light weight makes them fantastic for short quick outings .

The outsole is deeply lugged so they perform well on wet ground. The midsole does not offer a lot of protection and I have found them lacking when it comes to scree, or traversing terrain. If you stick to a standard trail then they are great and a good priced item for shorter forays.

Salomon XA Ultra Mid Goretex (wide)

This shoe has, until recently, been my "go to" for longer days or on more technical terrain. Especially in winter, the extra height and waterproofness offers benefits. They have great grip, excellent stability and the fit in the wide is good for my narrow heel, wider forefoot anatomy.

They wear well- have had them on some rugged rock, bush bashing through low scrub and in very wet conditions. After a lot of kilometers they are still well and truly intact.

The down side for me is the lacing and security of the upper around the ankle. It seems as though there are insufficient lacing holes and no way of really closing the upper shoe against your ankle. So any loose decomposed granite, twigs or leeches find their way easily into your shoe . And really for me this has been the decider as to why I would not purchase another pair.

La Sportiva Utra Raptor 2 Goretex (wide)

These are my latest shoe for rugged speed hiking adventures. Longer distances, or rougher terrain these can handle it.

They are the low version of the shoe but still feel similar weight to the mid height Salmon XA Ultra. So I wouldn't have chosen these as a trail running shoe in the past. For hiking at any pace, however they are great. Very stable, good underfoot support and nice fit.

They don't have the issue of the lack of ankle contact of the Salomons and do have a "heel brake", similar to what I loved in the Exum Guide. Descending loose scree or similar terrain is so much better than in a flat soled shoe . They traverse well, and the outsole grips to dry rock and muddy trails equally well.

The heel counter is well supported externally and although my first outing I felt some rub on the uphill, this has since settled and I don't see any undue wear in this location.

So what is the best speed hiking shoe for you?

The best shoe is the one that gets you out the door to walk regularly! One that fits your foot type and is durable enough to handle the variable terrain of mountain trails. I really like the Ultra Raptor.

If you ARE having trouble getting out the door or need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration .

I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

IT'S NOT TOO LATE TO IMPROVE YOUR WELLSPAN

July 6, 2023 Brad Hulcombe

We know that by making certain lifestyle changes we can make significant gains in our potential lifespan and wellspan (to what age we stay healthy).

One of the most powerful tools is to keep moving . To be active for most of your day . The earlier you incorporate this into your life , the better the benefits . Certain measures of fitness can be used as predictors of your wellspan such as VO2 max ( a measure of cardiovascular fitness- here you could substitute a timed test of performance such as the one mile speed test) , your grip strength , and others.

Some suggest that later in life it’s too late to see significant benefits from doing the exercises to help achieve these improvements. But is that true?

Is it ever too late to become active ?

The short answer is no, it's never too late to become active. Numerous studies show short and medium beneficial changes to health indices when older adults commence exercise programs. Cardiovascular and diabetes risk markers fall, there are mental health benefits, and there is a reduction in falls which is high source of morbidity and mortality in the elderly.

What about lifespan and wellspan ? Can you still potentially improve these by getting active later in life?

A study from 2019 looked at what happened when a large group of people between the ages of 40-79 were followed over a median of 12.5 years. The study looked at baseline physical activity and illness profiles and then tracked physical activity trajectories and mortality. Activity level included what you did "incidentally" through the day in addition to structured exercise.

The groups that started the study with medium and high activity levels had significantly lower mortality rates than those who stayed inactive (28-33% lower mortality).

Irrespective of the starting activity level, increasing activity over time afforded a longevity advantage! This was at any of the checkpoints over the follow up- that is starting at any time put those subjects on a relatively better health trajectory. This applied to otherwise healthy individuals, those with cardiovascular disease and those with cancer.

So just by increasing your daily activity level you give yourself a chance to be healthier for longer.

Of course it also allows you to get outside and experience the outdoors in a much more rewarding way.

So start now, move more every day. Ultimately aim to incorporate some brief higher intensity exercise into your routine. Do some sort of strength exercise twice a week. Get outside. Get active.

Remember you should always check in with your doctor before embarking on a fitness journey to ensure any risk is adequately managed.

If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

HOW TO IMPROVE YOUR SKIING BEFORE THE SEASON STARTS

June 8, 2023 Brad Hulcombe

A significant part of my working life was spent teaching and coaching skiing: the general public, ski instructors and junior racers. I still find myself riding the chair or on the snow with my coach's goggles on.

Analysing the approach of the skier, their equipment, their biomechanics. Curious about their understanding and approach. What are their skiing goals? What understanding do they have about the technical requirements to achieve those goals? What could that individual do to make those goals materialise more easily?

It's accepted that most of us don't want to be an X Games athlete, a World Cup racer, or Freeride Tour Competitor. But most of us do want to make the process of skiing easier, less taxing , more refined .

You may not think of it in those terms . You may think more in terms of skiing that black mogul run top to bottom, of being comfortable on the same terrain as your partner or kids, of feeling more confident in trees or powder, of feeling less sore at the end of the day, of being able to take on your first blue run, your first black run, or just having more fun.

The process of improving your skiing can start before you even touch snow for your season or vacation.

Here are 3 things to consider and action before the first flakes fall to give your skiing a boost

1/ PREPARE YOUR MIND

Key to success in anything, your mindset is number one in your ski improvement. Being aware of and being able to respond to your state of mind , your real goals, your talents and your limitations help hone your focus and outcome.

You can ask yourself a few questions and be honest with the answers .

What truly matters to me about skiing? What do I really enjoy? What would I like to do better?
What is my ideal ski day?
What excites me about skiing?
What scares me about skiing?
What frustrates me about skiing?
What is my approach to skiing: is it aggressive and sporty? Is it timid ? Is it all about precision? Is it all about speed? Is it playful and expressive?
What am I willing to do to achieve my goals?
To achieve my skiing goals, what do I need to change first?
With some answers to these questions focus on a goal for your upcoming ski getaway. If you ski throughout the season it may be reasonable to have 3 goals but no more . Remember the SMART acronym here . Make them Specific, Measurable, Attainable , Relevant and Time Bound . Think of the WHAT, WHY, WHEN and HOW of your skiing improvement.

1. The questions above should help you arrive at a Relevant and Attainable goal.

2. Then make it as simple and as Specific as you can get .

3. Work out how you will know you have achieved that goal. That is - how it can be Measured?

4. Lastly where and when will this goal have been achieved? Make it time-bound.

Here you are developing a clear picture of the skier you are and the skier you want to be. You are prioritising exactly what you want to work on and why. Keep this goal in mind in everything you do in preparation for the upcoming season.

2/ PREPARE YOUR BODY

Start some pre season exercise with your specific ski improvement goal in mind.

Do some walking, surfing, jogging, rowing, whatever takes your fancy. Do this regularly. Every day, some sort of cardiovascular exercise with a maximum heart rate of 180- age. The more the better.

Add in some strength exercises. Look at doing 2-3 x 30-40 min sessions a week. Key muscle groups are your glutes, hamstrings, quads and core but don't forget the upper body . The strength work can be body weight, or utilise equipment such as resistance bands, kettle bells, dumbbells, barbells or gym machines .

The types of exercise could be squats, deadlifts, lunges, step ups, cossack squats , split squats , glut bridges, plank, pull ups, knees to chest, bird dogs, mountain climbers ....the list goes on.

Add in some balance and plyometric training. Plyometric training is an advanced form of training, with the risk of injury if not approached properly. Approach it cautiously and ensure you have done some strength and balance training before incorporating it into your program.

Balance: A bosu ball is a great tool- do some single leg standing on this, some body weight squats, some single leg squats! Try some single leg kettle or dumbbell deadlifts.

Plyometrics: here you can do broad jumps, skaters, box jumps, single leg dial hops... again so many options. I would limit the plyometrics to one to two times weekly.

3/ PREPARE YOUR EQUIPMENT

The correct equipment for the job is an essential part of success on snow. From beginners to advanced skiers , changes in equipment can be a vital part of improving your skiing.

When considering your equipment choices, you need to answer those questions asked in part 1 , develop a clear goal and then think about the following:

What terrain do you ski on predominantly ? Groomed runs, off piste, moguls , trees, powder. If it's a mix of all, what percentage time would you realistically spend in each?
What are the snow conditions like where you usually ski? Obviously in any ski season we can encounter a mix of everything, but often certain regions have a snow predominance. Soft , icy , slushy, powder, crud.

For example if you ski mostly the US East coast, Australia, or the lower altitudes of Europe you realistically are looking at mostly wet snow which can be frozen, clumpy or slushy most of the time. If you ski Hokkaido, Japan only in January, you may only ever see soft and powdery conditions. This is really important in considering your ski choice, as is the predominant terrain you venture into. Do you really need a 110 mm waisted powder ski if you are going to be 70 percent of the time on groomed runs, then ski only moguls or boot top soft snow? No. There are much better tools for the job.

Other key factors are; your true ability level , the speeds you usually ski and your weight.

These contribute to how stiff a boot and ski you require.

A boot too stiff for your ability, weight or speeds and you can find your weight pushed backward in various phases of a turn , making it difficult to maintain edge or pressure control. You might find you have trouble rounding out your turns with a less than smooth approach to steeper slopes, or get pushed further into the back seat in bump terrain with a loss of control.
If the boots are too soft , the movements you are making don't get transferred efficiently to the ski. There is a lack of progressive control through the whole turn with an all or none power transfer- this can lead to skidded turns which can be problematic on steeps, off piste or in moguls.

So before the season is upon you wherever you are consider these 3 things:

prepare your mind
prepare your body
prepare your equipment

and prepare yourself for the winter to come. Your skiing will improve as a result.

Keep your eye out for Primal Regeneration's sample preseason ski workout.

If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration. I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

FINDING FOCUS

May 25, 2023 Brad Hulcombe

Are you looking to change something about your health to increase your well span and ability to participate in your outdoor activities for many more years to come?

It can be a little overwhelming knowing where to start.

The ideal you can feel unachievable , requiring work on a number aspects of your health and fitness. Our natural desire is to approach everything at once. Increase the training, clean up the diet, reduce the alcohol, get better sleep.....you get the picture. Yet this can lead to frustration and less than successful results. It's a little bit like a discussion around multitasking. People think they can multitask but the evidence is we can't . As Dr Gillian Clark from Deakin University states "our brain doesn’t have the capacity to allocate attention to everything all at once....." and it deals with this "...by switching between tasks. This can feel as though we’re focusing on multiple things at once, but our brain is more likely focusing on one thing, then switching to another, then switching back and so on."(1) This makes us less efficient and more likely to make errors. Now, this relates to dealing with multiple tasks in the moment , but the analogy fits what we see with people working on behaviour change. The process needs to broken into one focus at a time and using simple , measurable, achievable steps.

So where to start?

Of course the key is to actually start....and consider some of the following questions.

What means the most to you about your health and wellness?

What do you prioritise? If you are working on something you are most passionate about, the motivation will come more easily and it will form a basis to confidently move into those other areas you tend to avoid.

What would be the easiest first thing to change?

Often this ties in with your priority but can also be influenced by logistics. Again, seeing results by starting on something that's easily attainable boosts your confidence to take on other challenges.

Are there smaller stepping stones you can visualise on the way to making that first change?

What would the very first step be? Think of things that are easily achievable from your current situation. Something that could be done tomorrow to start you on your journey of change .

When are you going to take that first small step?

Again, think about the very near future....and then get specific. Pick a day, a time . What will you be doing before and after this activity ? How does it fit into your day?

How can you make these first steps easy and visible ?

Is it by cleaning out the pantry for the dietary change? Is it booking in to the gym for that exercise, making arrangements with a walking buddy, or parking further from your workplace than usual?

How are you going to measure success?

This ties in to self regulation and accountability. Having a clear vision of what success looks like and how you are going to measure it gives you something concrete to work with.

Do you need any help ?

Do you need someone to coach you or to provide some external accountability? Do you need to think about a professional health coach, who is an expert in health and wellness behaviour change? Are there other supports which could be useful?

It can be daunting to start the journey toward the ideal you, but by finding focus and asking yourself these questions the task will be achievable.

If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

https://this.deakin.edu.au/self-improvement/the-great-big-multitasking-myth-why-it-makes-you-less-efficient

SKIING IS GOOD FOR YOU

May 16, 2023 Brad Hulcombe

Is lift accessed downhill skiing a good activity for your wellbeing ?

Most of the health literature related to skiing and snowboarding deals with the negative health aspects of these sports- the injuries and other health risks.

Unfortunately there is little scientific examination of the benefits of these snow sports to our health. In the recent few years, however, there has been increased interest, largely inspired by The Salzburg Skiing for The Elderly Study. The basis for this study was to examine whether downhill (lift serviced) skiing would meet the requirements of WHO recommended exercise for health in older adults during winter months.

What are the known and potential health benefits of Downhill Skiing?

Improved Heart and Metabolic Health

Downhill skiing is, perhaps surprisingly, a great form of cardiorespiratory exercise . The demands are higher when carving turns, doing short vs longer radius turns and skiing runs continuously top to bottom.

One study which looked at people's self reported skiing volume versus other health risk factors found that the more they skied, the more improvements were seen in blood pressure, cholesterol levels and diabetes.

Other studies have looked at the energy expenditure , maximal heart rates , oxygen utilisation and lactate levels in downhill skiing compared to cross country skiing, hiking, and indoor cycling.

Basically downhill skiing acts like an interval exercise session utilising mainly eccentric and isometric muscle contraction of large muscle groups. . Peak heart rates reach those of the other exercises in the same subjects. Due to the rest time during uphill transport in downhill skiing , it takes about 2.5 times as long to reach the same total energy expenditure.

In short, downhill skiing meets the requirement of the WHO recommended exercise regime for health and in countries that are snow covered in winter it may be one of the few outdoor options available to older adults wanting to keep up their activity levels.

Improved Skeletal Muscle Strength and Maintenance

It is expected that skiers of all ages would show increase in strength and muscle hypertrophy with a consistent ski program.

It was found that during a 12 week skiing program , older participants were able to significantly improve their leg strength . The eccentric contractions in turning , particularly of the quadriceps group result in significant force production at lower metabolic cost compared to concentric or isometric contraction.

So downhill skiing may actually be a good way to work on muscle strength an hypertrophy for those with lower fitness levels.

Improved Bone Health

Although you are sliding across a relatively frictionless surface, skiing does actually impart large impact forces on the skeleton . Obviously some forms of skiing more so than others. It has not actually been studied in recreational skiers but bone density appears to be higher in elite skiers than matched controls . Of course elite skiers experience higher reaction forces on snow and also follow rigorous weight and plyometric training programs. Yet this is how we can learn to improve also- taking elements of what these athletes do and adapt them to our abilities and needs.

Improved Balance and Coordination

Maintenance of our proprioceptive system is essential as we age. Falls prevention, ability to perform our athletic pursuits longer - all rely on optimum balance and coordination. Skiing requires significant postural control and balance , however the studies regarding any flow on effects are ambiguous. Balance tasks are very specific and some studies suggest that even elite skiers may not show improved static balance compared to less experienced skiers. It does appear , however that postural control and balance is improved in slipping or sliding which may still confer some protection against falls.

Improved Mental Health

In a previous post I have discussed the health benefits of nature. Exercise in nature has been shown to have added effects over indoor exercise alone . It could be imagined that skiing would also confer these benefits. Studies have shown increased feelings of well being related to skiing and some positive psychological effects in adults over 60 who engage in regular ski days .

Other postulated benefits from skiing relate to the cold exposure (increasing mitochondrial biogenesis) and intermittent hypoxia in higher altitude areas.

What if you only ski one to 2 weeks a season or year?

The good news is that your ski vacation can still be good for you. Obviously the best approach is to prepare for it by doing ski specific exercises leading up to the trip. Also, if you view your skiing as a healthy past time and minimise overeating, excess alcohol consumption and late nights it can be the healthiest thing you do for your body all year. If all you ask of it is a holiday and a party, then you at least get some exercise as well.

If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

Regular Mobility Sessions To Help You Stay Performing in The Outdoors

May 4, 2023 Brad Hulcombe

As we get older how important are mobility sessions to the longevity of your outdoor exercise pursuits?

Should you bother with a structured mobility or stretching program?

I started thinking about this blog on my way to check the surf today. I had done my routine morning wake up mobility but was still feeling a bit stiff from the week's work outs. I had missed a couple of my evening mobility sessions . Overall I am committed to staying with my daily exercise, yet if I were to miss something it is always the mobility session. Why is this? Do I not think it's a useful tool?

Far from it. In fact I notice a significant difference in how my body feels if I miss some sessions; or alternatively, if I've missed a longer period and start them up again. Without them my body starts feeling inflamed, stiff and less willing to do the other exercise that I really enjoy.

I will get to my "why " about missing them later in the post. For the moment let's explore mobility and stretching and whether you should consider them a regular part of your routine.

Stretching occurs as an involuntary response in many animals , including humans, in a process called pandiculation. This is often combined with yawning and occurs in transition from a resting state to ready the body for activity. It is thought that it resets the neuro-muscular-fascial connections to ready the animal for proper functioning of the locomotive system . While the real functions of a yawn still elude science it is thought that one aspect may be in the resetting of the respiratory muscular and diaphragmatic component of the system.

So clearly a stretch has been with us and our animal cousins as an involuntary response for eons.

But what about stretching as a formal art? Mobility training has been present in yoga and martial arts for thousands of years. The ancient Greeks used stretching to improve performance in their Olympic endeavours. In modern times there has been an evolution in stretching fashion, where one particular form has been predominant. From ballistic (bouncing type stretch movements) to static (prolonged stretching in one position) to dynamic (functional movements that stretch the muscle ), to PNF ( prioprioceptive neuro facilitation).

A summary of the current scientific thoughts on stretching are as follows:

Static stretching may not be necessary. It is probably not good pre-exercise. It may be useful post work out or if you have a niggling area of tightness.

Dynamic stretching is an almost essential component of the pre work out warm up to ready the neuro-musculo-fascial system for work. It may improve performance and reduce injury risk. Pre work out it should incorporate similar movement patterns that will be used in the main working component.

PNF stretching can be used as a specific post work out tool, particularly in areas of injury.

Mobility type programs such as yoga, tai chi, and other "mobile stretching' processes can have benefits on balance, mobility, mental health, reduced falls risk and muscular strength.

So what amongst all these should you consider for your program to keep you doing what you love, for longer?

How should you schedule it?

A short morning routine with the emphasis on getting the muscles warmed up, moving and mobile is a great way to start. 5 minutes is really all you need . Try and get all the joints moving , do a brief easy yoga progression (like a sun salutation) and focus on deep breaths through the nose. Some might like to make this a longer yoga or tai chi session. The key is to do some easy exercises that warm up your muscles , challenge your proprioception with balance exercises, and mobilise the joints, tendons, muscle and fascia in readiness for the day.

Before any workout make sure you are adequately warmed up and then do a 5-10 min block of functional dynamic stretches. For example if you are doing some deadlifts in the main working set you might like to do some good mornings, some inch worms, some banded glut bridges - all utilising that posterior chain and hamstrings that will be engaged through the deadlifts.

In the evening try adding a calming 10-30 mins of mobility before bed. Not only does it reduce that stiff inflamed feeling from worked muscles , it actually improves sleep quality with all of its benefits such as weight control, blood pressure control, and improved mental health to name a few. Most programs I've tried incorporate numerous yoga poses any way: sort of yoga in disguise. So why not just do yoga ? And that's what I've found best: 15-20 minutes of an evening yoga practice. The breathing work is also a great wind down at the end of the day.

So , if I think a regular mobility session is so important, why do I sometimes miss them?

It's about my history of exercise and training. I find it easy to do the stuff that gives me a buzz and makes me feel like I'm working toward some improvement in strength, speed, or performance. I've never felt I "needed" to do regular mobility even though I did it occasionally. So habitually it hasn't been part of my exercise regime. Sound at all familiar?

Well, I've learned that a lot that WAS a part of my regime wasn't good for me. And here is a component I didn't do which is actually GOOD for me. As I get older I can feel that in fact this is an ESSENTIAL part of my day if I want to keep moving and exercising in the outdoors. I can feel how the fascia is connected to all the moving parts in my body and it all just stiffens up if I'm not attentive.

Experiment. Have a go. See how it feels for you.

If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

KEEPING YOUR STEPS UP....WARD

April 27, 2023 Brad Hulcombe

A great exercise for hiking , skiing or snowboarding that is really functional and translates to every day life is the step up /step down. It’s also good for surfers, runners, and team sports.

You can have numerous variations and scalability options with this exercise . It can be used to develop strength , balance , cardiovascular endurance and power .

The basic exercise is simple - step up with one leg onto a stable elevated surface , then bring the other leg up. Stand tall , locking out the knees and hips , then step back down to the floor reversing your initial movement .

There are lots of variations possible, some of which will be discussed below.

What equipment do you need ?

A benefit of body weight exercises is that you don't need any fancy equipment. Any safe stable surface as a platform to step up to is sufficient.

I use weight plates stacked on each other so I have a lot of flexibility in the height.

However you could use “boxes” such as used in CrossFit , stackable plastic steps , or a bench seat in the park .

Yes you could do some stair laps outside but it becomes quite a different exercise- there is no relative rest for your cardiovascular system if you are continuing to climb (rather than stepping back down between each repetition). However if you do have some knee issues, particular anterior knee pain from the patellofemoral joint it could be a good place to start :the eccentric down load is more taxing. An ideal in this situation would to be to find a location with some gnarly stairs up then an easier more winding way back down to the base of the steps- and repeat!

To maximise my proprioceptive training (balance) I do step drills without shoes; if going fast and jumping I will wear shoes for a bit of protection .

What height should you use ?

When you start out it’s best to start at a low height and work on stability , ensuring that you can engage your core ( abs and back) and posterior chain (glutes and hamstrings) to step up and down without wobbles or excess impact .

As you progress , especially if moving to the more plyometric jump ups , you will want to get a higher platform and ensure it's stable for landing AND that there is some edge protection to avoid gouging the skin on your shin if you miss or slip. Something between 30 and 60cm is a good goal.

How many should you do?

The options are endless here . I often incorporate these into a leg strength session : completing 3 sets of 20 each leg. You could choose to make them your main focus after a warm up and do, for example, 100 step ups .

If you are starting out , don't over reach with the numbers. Start at a low height and limit yourself to maximum 3 sets of 20.

What exercises are supplementary to the step up ?

Squats and or lunges can be good supplementary exercises to the step up. As can deadlifts .

You could mix a primary lift or body weight exercise such as squats with them in the same session, or split them on seperate days.

What variations of the basic step up are useful?

Firstly, height and intensity can be varied.

Then we can look at some different mechanics

Lateral step ups- an often overlooked exercise that is great for the lateral movements of skiing or some boulder hopping on the trail. Stand next to your step rather than facing it. Step up with the leg closest to the step , then follow with the other, reverse to step down. Switch up sides for the other half of the exercises.

Step Downs- this is an exercise often used as a rehab drill and can actually be used as a preparatory exercise for any of these others mentioned. However it has benefits when continued throughout your program also.

The starting point is on the step- not too high. Then reach down sideways with the leg closest to the edge . That foot is just going to tap the floor, not fully bear the weight, and then lift off again to the step. The idea is that the other leg (furthest from the edge) is making controlled eccentric contractions on descent . This is a great quads and patell tendon strengthener without lots of uncontrolled load.

Weighted step ups- you can try with dumbells or kettle bells in your hands or add weight via a back back or weight vest. Gradually adding weight to a back back can get you ready for a long back packing trip- aim to get to your trip weight with the pack but keep the steps to a normal climbing stride height.

Burpee step ups- adding more cardiovascular and complete body demand . Face the step. Do a burpee movement but instead of a jump at the end you step up. As you improve this can become a burpee to a jump onto the step or box, but read the box jump text below first!

Box jumps- more explosive , 2 footed plyometric version of the step up. My caution here would be to as always get a very good warm up and ensure your calf muscles are up to it. I would spend at least 3 months on step ups for a novice before trying these and then I would encourage a step down rather than a jump. Why? I have seen plenty of Achilles Tendon ruptures from this exercise. Make sure you are ready!

How hard should you go?

If these are being performed over a few minutes without a break I would keep to the 180- age formula mentioned in other posts.

On the other hand if you are doing short intervals with plenty of rest between- you could go as hard as you can.

Is there any preparation you should do before starting these?

Yes . Make sure you are comfortable with flat walks at a moderate pace first.

Then try these at a low height and focus on technique: keeping the core engaged and using the big glut and hamstring muscles of the grounded leg to drive you up rather than "clawing" yourself up by only using the quads on the leg that steps up first.

Before engaging in any exercise program ensure you have been screened before participation, using the tool relevant to your country (eg ACSM screening tool in the USA or APSS in Australia) by an exercise professional or medical practitioner.

In summary , the simple step is a great training tool for outdoor sports - easy to do in oyur own home with no special equipment required.

If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

HIGH INTENSITY INTERVAL TRAINING : SHOULD YOU DO IT?

April 17, 2023 Brad Hulcombe

The term HIIT (high intensity interval training ) is everywhere you look in the fitness industry . Your local gym will usually offer some form of a HIIT class and the world is full of enthusiasts sweating it out for 30-60 minutes in these groups . A format commonly seen in these sessions is the use of a "Tabata"- sometimes for an extended period of time.

The idea is that you do intervals of effort, then have an active rest period (that is low intensity exercise) or complete rest in some cases before recommencing the higher intensity physical effort. It does make you feel like you have been working hard BUT is it doing you any good?

What is the science behind HIIT workouts?

Well the bottom line is that they are a beneficial addition to your training program IF you do them a certain way. On the other hand , if done "incorrectly" they can actually contribute to over stressing the body , leading to a number of negative factors such as lethargy, weight gain, increased injury risk , and poor exercise performance.

So in this blog we are going to dig a bit deeper into HIIT and see how you can make this exercise format work best for you and your goals.

Let’s explore some of the terminology.

VO2 max is the maximum amount of oxygen a person utilises during physical exertion, and is a measure of cardiorespiratory fitness. As you age a higher VO2max is related to reduced morbidity and increased longevity. That is, it is a predictor of your HEALTHSPAN. The current World Health Organization recommendation is that individuals exercise for at least 150 minutes per week at 40-60% of VO2max or 75 minutes per week at 60-85% of VO2 max.

HIIT refers to exercising at greater than 85% of your VO2 max . That is "very hard " exertion. Most HIIT protocols in studies involve 10-16 mins of exercise . The recovery exercise is done at 20-40% VO2max- that is, light exercise. This is not to be confused with circuit training which involves varying exercises and rest periods, at varying intensity levels.

SIT (sprint interval training) is going as hard as you possibly can for the high intensity components of HIIT. This is extremely hard exercise and you would be working at levels over 100% of VO2 max, up to 250%. This sort of exercise can only be sustained for short duration and requires longer and complete recovery between efforts . The classic SIT protocol is 6 X 30 second all out sprints (bike, run, row, ski erg... you get the picture) , with a 4 minute complete rest period between each sprint.

MICT (moderate intensity continuous training) is training between 60-85% VO2max continuously for any given length of time.

MAF heart rate training maximum - as developed by Phil Maffertone, is 180 - your age (with additional specific adjustments depending on personal factors). He also talks about the Black Hole Training zone which is between the MAF maximum (which comes out to around your Aerobic Threshold, about 75% VO2 max for trained individuals) and the 85% VO2max. More on this later.

"Tabata" has been used interchangeably in many fitness facilities with HIIT or at least modified to the extent that it no longer resembles what its creators intended. The original protocol was named after Dr Izumi Tabata who developed it with the coach of the Japanese Olympic Speed Skating Team (coach Koichi). They studied the outcome in performance as measured by VO2 max and anaerobic capacity of the athletes when performing a 60min jog at 70% VO2max 5 days a week for 6 weeks vs the Tabata Protocol. The Tabata Protocol involved 4 minutes of 20 seconds at 170% VO2max (that is , very hard- as hard as you can go) followed by 10 seconds rest . All performed on a cycle ergometer.

So in fact this was a form of Sprint Interval Training. The outcome was that for just 4 minutes , 5 times a week, for 6 weeks the athletes could see VO2 max and anaerobic capacity improvements superior to that of the longer slower exercise. They were not measuring fat loss, or other health metrics.

So what does the science tell us about the benefits of these high intensity programs?

Overall, HIIT programs are as good or better at improving VO2max and anaerobic capacity than MICT.

HIIT in overweight/obese populations has been shown to reduce waist circumference, resting heart rate, percentage body fat, blood pressure and fasting glucose. All beneficial for overall health.

In populations with normal weight , a meta analysis of available studies failed to find any improvements in these risk markers (other than improvement in VO2max). However percentage lean muscle mass can be increased in all groups- another marker of HEALTHSPAN.

The results are similar for SIT and a study looking at VO2 max benefits for the average sedentary population suggests that 2-3 x 10-20 sec sprints with a 3min rest interval performed at slightly lower intensity (somewhat hard ) can create similar results . This protocol has been termed REHIT (reduced exertion high intensity exercise training) and in sedentary individuals can also demonstrate superior benefits in fitness, body composition and glucose metabolism than MICT.

Interestingly there is some evidence that if we go the other way and ramp up the number of sprint reps from the usual SIT protocol we see a reduced VO2max effect- not surprising really as this fits into our known MORE is NOT necessarily better adage when it comes to exercise (see my previous post ).

The benefits of the REHIT program is that for time poor individuals, benefits are seen with LESS than the WHO recommended time commitment to exercise. Normal HIIT or SIT protocols do not reduce the actual time commitment when we factor for rest periods.

What are the potential down sides of HIIT, SIT or REHIT?

From a risk perspective, there are potential issues with embarking directly into high intensity exercise without some screening. It is advised all participants are screened before participation, using the tool relevant to their country (eg ACSM screening tool in the USA or APSS in Australia).

Although studies have taken screened untrained individuals directly into such protocols , I would advise getting a baseline fitness first before experimenting with the high intensity stuff. It is a lot less daunting and reduces injury risk.

The biggest issue with these programs is when they are implemented incorrectly. Particularly when people are encouraged to do "max efforts" for unrealistic durations. As the appropriate heart rates are unsustainable , you will tend to fall into that black hole training zone between the MAF maximum and the 85% VO2 max level. Exercising at these heart rates for extended periods has potential negative effects on your heart and your metabolism such that although we may get fitter we may not be healthier (see post). You will also not be reaping the benefits of true high intensity or sprint training as you are performing the efforts at lower intensity than intended.

How can you best use HIIT, SIT or REHIT when looking to keep up your outdoor adventures into your 50s, 60s, 70s, and even 80s?

1/ The ideal approach is to keep moving in your daily life as much as possible at any intensity.

2/ Aim for some MICT below MAF maximum heart rate , but above 60% VO2max for 75 minutes per week.

(so that would equate to 3 x 30 min sessions).

3/ Do one SIT session every 7 -10 days to get the hormonal and fitness inducing boost with sufficient recovery before the next high intensity session. Be it a beach sprint session, a stationary bike or row , a ski erg: do short all out sprints for 4-6 reps of 20-30s duration with prolonged rest - 3 mins between each sprint.

4/ And ditch the distorted Tabatas, HIITS and SITS which don't meet the correct parameters.

Certainly if you're training for fitness and can factor in good recovery for the remainder of your day you could do proper Tabata 5 days a week for 6 weeks as the olympic athletes did. Most of us aren't full time athletes though and we can't adequately recover from lots of high intensity exercise sufficiently. Hence we risk overreaching with its reduction in performance.

If you are time poor, have a lot of trouble meeting the WHO minimum guidelines for your weekly exercise quota, and are looking to improve some health metrics ( and here is a great coaching conversation waiting to be had)- you may want to think about the REHIT approach .

THE BOTTOM LINE HERE IS TO CONSIDER ADDING A PROPER HIIT OR SIT SESSION INTO YOUR EXERCISE PROGRAM. IT WILL HELP IMPROVE YOUR OVERALL FITNESS AND HEALTH AND CONTRIBUTE TO KEEPING YOU ON THE SNOW , IN THE SURF OR OUT IN THE HILLS NO MATTER WHAT YOUR AGE.

If you need any help achieving your health and fitness goals and want to keep skiing, surfing, hiking or snowboarding as you get older reach out to Primal Regeneration . I offer Health Coaching specialising in these areas . My background as doctor, Primal Health and Fitness Coach, ski coach and surfer all contribute to my ability to help you on your journey.

REDEFINE THE AGE YOU’RE AT AND RECLAIM THE OUTDOORS

A PRIMAL APPROACH TO BURNOUT

December 9, 2022 Brad Hulcombe

Burnout - what is it? Why do we hear so much of the term these days? How do you combat burnout?

Burn-out is defined in the International Classification of Diseases (ICD-11 ) by the features below.

“Burn-out is a syndrome conceptualized as resulting from chronic workplace stress that has not been successfully managed. It is characterized by three dimensions:

feelings of energy depletion or exhaustion;
increased mental distance from one’s job, or feelings of negativism or cynicism related to one's job; and
reduced professional efficacy.

Burn-out refers specifically to phenomena in the occupational context and should not be applied to describe experiences in other areas of life.”

JIll Lepore argues in her May 2021 article in the New Yorker (Burnout: Modern Affliction or Human Condition?): "As a diagnosis, it’s too vague to be helpful—but its rise tells us a lot about the way we work."

She points out that the term was coined in the 1970s by Herbert J. Freudenberger , a psychologist working in San Fransisco with primarily persons addicted to various drugs . He expanded a term used by the drug users to encompass a similar effect on people working in caring professions. We have now adopted the term for any pervading sense of dissatisfaction or melancholia, work related or not. The term has become pervasive with the effects of the covid pandemic on our ability to socialise , recreate and relax.

The vagueness of the symptoms, and the crossover with other illnesses such as depression and chronic fatigue has meant that as a diagnosis it is difficult and hence the WHO have limited it to a specific workplace related illness.

However as we know our mind and bodies do not experience work as a separate compartmentalised entity.

Our health and wellness is an expression of all that is transpiring in our lives.

From an ancestral perspective , if you just couldn't be bothered hunting and gathering to find food or you were just too stressed to keep hiding from the sabre toothed tiger you would quite simply cease to exist. Yet our ancestors for the most part only experienced these periods of high flight or fight hormone surges during these extreme circumstances. In our modern society we subject ourselves to persistently elevated stress hormones . Busy professional lives, poor sleep , high arousal states living in urban environments with the associated noise and visual pollution. We also then exercise to destress, following a paradigm that leaves our bodies drained and with little chance of appropriate recovery.

Our ancestors would consistently move and exist at moderate heart rates, rest as needed and stress the body to sub maximal levels when pursuing prey or avoiding becoming prey.

They lived outdoors for the most part, with the benefits afforded from green and blue space and sufficient sunlight to keep vitamin D levels within a normal range. They spent much of their active time sourcing food.

As society transitioned from a hunter-gatherer to farming one, people became farmers, traders or nomadic herders. Then the industrial revolution initiated the concept of jobs: work that demanded specific time commitment in order to earn the ability to survive in society. We started living in more urban environments, with most of our time spent indoors. We have things better now than the industrial revolution, but for the most part we have continued with that frenzied existence that is so removed from our hunter gatherer ancestors.

Of course societal structure makes it impossible for us to simply all leave our jobs and subsist in a primitive way.

However there are things you can do, things that your body evolved to embrace, to enhance your vitality on a daily basis.

These things can boost our immunity, improve our mental health , temper the sympathetic nervous system overload and limit the effect of burn out society on us personally.

Get outside every day, preferably in a space with trees or at the beach
Move constantly. Walk, stretch, bend, swim, bike . At a low paces for as much of the day as possible. If you have a sedentary job- ensure you get up and move on a regular basis
Occasionally stress your body with an intense work out- a sprint or true HIIT workout (4 min max ) weekly.
Do some strength type exercise twice a week. Body weight is fine. Barbells, dumbells, kettlebells, resistance bands, Monkii: any or all of these modalities are also good.
Expose your body to some cold water for a few minutes a day. Whether that's a swim, a surf, or a cold shower- this brief cold stress has many health benefits.
Eat natural, unprocessed foods as the major part of your diet
Strive for sleep, rest and activity that aligns with normal diurnal rhythm- that is , get up with the sun, exercise early, wind down as the sun sets and get a good amount of sleep nightly.
Have a meditative practice in the morning - meditation, breathing exercises, yoga, tai chi . Something where you can be truly present for yourself in the moment.
Stretch daily- a nightly yoga or brief stretching routine
Limit the intake of things that are inflammatory, unhealthy, or drive your body into that hyper-sympathetic state. Key here are alcohol, caffeine, sugar , food additives and other noxious industrialised foodstuffs.

In addition we can be like our ancestors and not define ourselves by our work. Beyond our survival needs , we have to look at a much broader definition of happiness than those materialistic factors. That is not easy in our society. Go on a backpacking trip . Truly limit your daily decisions to survival needs. Where do you find happiness then ?

Primal Regeneration is about celebrating outdoor activities and reclaiming the ability to enjoy these as you get older.

SPEED HIKING

December 2, 2022 Brad Hulcombe

What Is Speed Hiking?

Essentially speed hiking is where trail running meets regular hiking .

It has its origins in fast and light backpacking (fastpacking) and ultra trail running (power hiking) . It employs efficient movement in terrain that might preclude running or as a faster , lighter way to approach traditional backpacking or mountain hiking terrain.

However, from a Primal Regeneration perspective it is much more than that. It is walking outdoors with speed and flow.

Maximising the benefits of exercising outdoors without some of the cardiotoxic and joint battering effects of distance running . If your goal is to exercise for health , wellbeing and increasing your health-span this is a great option . Sure , if you have competitive , time based goals then running is obviously the faster approach. Yet even in mountain distance running , it has been shown that at a certain gradient speed hiking is a more efficient and faster way to approach the climb than trying to run. I challenge you also to consider whether running against the clock is really something that you need to do given the potential negative effects.

As a prior endurance competitor and trail runner, I could never see how walking could be enough.

After experiencing a health setback in part related to my chronic endurance training, I was forced to walk slowly and was limited to flat terrain for some time. However, persistence with the Maffetone approach to my training (basically keeping my max endurance training heart rate to 180-age) I am now enjoying speed hiking long steep hills again and enjoying the buzz of moving fast in the outdoors.

What are the benefits of Speed Hiking for you?

Speed hiking is great for everyone with the ability to walk outdoors.

A recent prospective study demonstrated the cardiovascular and cancer risk reductions of walking 10000 steps per day. It also showed increased morbidity and mortality protection from increased pace of the walking.

Getting outdoors for your exercise alone has numerous benefits which we have covered in other posts.

Why not just run?

Surely if walking faster is better then running would be best?

The problem is if you do lots of cumulative hours of endurance exercise between fat burning and maximal pace, it can have numerous negative effects on the body. There is increased risk of damage to the heart, the joints , musculoskeletal overuse injury and fatigue as you age.

By walking, you reduce the impact load on the joints, reduce the heart stress but reap the cardiovascular, immune and increased health-span effects .

Why not just walk at a regular pace?

By all means walk at any pace. However as we have said, faster paces will afford an increased benefit. That said, you need to start at a pace that keeps you in that fat burning zone . The speed will increase for a given heart rate as your fitness improves.

Is any special equipment required?

No not really and that's one fabulous aspect of walking as a fitness modality. Of course shoes that fit, are durable and suit the terrain are the most vital.

Another consideration is using walking poles . The fittest athletes as a group are nordic (cross country) skiers and these people train on dry land walking with poles also. The poles do a number of things. They increase your energy expenditure at a given pace by almost 20%. Interestingly you can increase your waking pace by using them as well: by a bit over 20%. Obviously increasing your pace also increases energy expenditure.

The poles also decrease the forces through your lower limb joints- especially welcome on long downhills.

Where can I speed hike?

Anywhere you can go for a walk you can speed hike.

However, there are added benefits of getting outside, in a natural environment and make an adventure of the process. The playful approach of adventure has psychological benefits including stress reduction, improved cognition, self efficacy and identity.

Start on flatter or gently undulating trails and as your fitness improves , incorporate hill climbs and descents.

Gradually increase your distance , develop a wish list of hikes you want to do. Plan some travel around speed hiking adventures . The possibilities are limited only by the limits of your imagination.

Primal Regeneration is about celebrating outdoor activities and reclaiming the ability to enjoy these as you get older.

50-50 SKIS: A ONE SKI QUIVER FOR THE RESORT, THE BACKCOUNTRY AND THE PREVIOUSLY KNOWN AS SIDECOUNTRY.

November 17, 2022 Brad Hulcombe

What is a 50-50 ski? Do you need one? What should you look for in choosing a 50-50 ski?

Ski manufacturers are taking a serious interest in the covid driven upsurge in backcountry skiing. No longer is the market just the crusty local crew, tight with their cash and granola. Nor is it just about the SkiMo setting uphill records each outing.

Now it seems that the backcountry is another component of the mainstream ski marketplace. Well, at least the idea of backcountry skiing is.

There is a lot more talk of 50/50 skis - those that you could happily take for a day in the resort performance -wise but light enough to do some uphill grunt.

This is not a new concept. Let's go back to Nordica's Sidecountry Series from circa 2012 which included the Hell and Back at 100mm underfoot, the Steadfast (90mm) and the Burner (84mm). There was also an Unleashed Hell at 113mm underfoot : the Unleashed name has returned in a different iteration this year.

Before the Sidecountry Series people were choosing strong all mountain skis to put a heavier touring binding on, others were skiing heavier "backcountry" skis like G3 , Black Diamond and Viole in the resort. However, these Nordicas were maybe the first heavily marketed skis to suit the skier delving into the occasional near resort backcountry (aka sidecountry or slackcountry) . They had a lighter core weight featuring a combination of wood and synthetic in Nordica's i-core construction. They also had a bit of tip rocker for float but enough stiffness to hold an edge on groomers .

I am a big fan of a utilitarian ski for both in and out of bounds- the so-called 50-50 ski. It may be because I'm cheap and don't want to spend too much on multiple set ups. I'd like to think it's because I have found what works best for me after a few decades exploring the near and far backcountry.

Now I'm no modern freerider - I enjoy a variety of turn radiuses, some simple airs, but really my skiing is directional and I like to "carve" everything I can including soft snow. I enjoy a consistent rhythmic flow on any terrain and will choose my line , turn shape and style to achieve this. This discussion needs to be read in that light.

My move to a 50/50 ski had a number of criteria.

I wanted first and foremost to feel secure loading the ski up with a bit of edge angle.
I wanted boots, bindings and ski that were solid as I bashed through crud, and bounced over sastrugi.

I was happy to do more work on the uphill so that on the on the downhill in challenging conditions I could have that feeling of security. I wasn't after the full titanal jacket and rigidity of the top of the line all mountain resort skis yet something that could perform fairly closely.

I didn't want too wide a ski as the wider waist widths were tricky on touring traverses and tight terrain on firm snow.
I also like bump and tree skiing so wanted something that could tip quickly edge to edge .
Yet I also wanted something that wouldn't dive in deep snow .

Too much to ask?

As far as I can remember one of my first in that category were the original Scott Mission. Wow, another ski that is making a comeback this year in name. These were light but not noodly and served me well.

The Nordica Steadfast of the above mentioned Sidecountry Series was next. It could carve, was a solid all mountain ski and yet wasn't too heavy. It wasn't a great powder ski but it did manage ok for me lapping the Hokkaido backcountry.

I read recently where someone had labelled these as forgettable skis- not great at anything in particular. Although another author has put the Nordica Sidecountry series in their best of the last decade choice!

I guess it all depends on how you view things it highlights a very important point:

No 50-50 ski is going to be master of any one thing other than being a good 50-50 ski! You could substitute the term "one ski quiver" for 50-50 on this point also.

My next 50-50 ski was also the subject of some derision- the Nordica NRGY. A light weight ski with limited titanal reinforcement with early rise tip , good camber and some tail rocker. This ski sure was not a Mantra M6 or Enforcer 94 on groomers but it was significantly lighter, could still hold an edge and floated well for it's narrow waist width.

There is no doubt the lightest ski is the best for the up but you have to decide what you want in performance on the downhill and in resort. What are you willing to sacrifice for weight? The ideal answer is nothing: a ski that is light yet strong and stable on descent.

Which brings me back to this evolution of 50-50 skis. Carbon is being used more successfully in intelligent ways to lighten skis, yet keep them relatively stiff and responsive. This is becoming a go to for many manufacturers to stiffen skis without the weight of metal. Have they replaced metal with carbon for their most high performance in area skis? Most companies have not as yet. Although there are interesting combinations of light weight metal and carbon together such as in the Scott Pure Mission 98Ti, I am yet to be convinced that the carbon versions of existing models such as the Nordica Enforcer Unlimited and the Blizzard Hustle are the way I want to go .

So my formula stands relatively unchanged for the moment. Depending on the predominance of the type of snow you get, a mid 90's ski is going to provide the most all-mountain versatility as a one ski quiver.

With the right amount of rocker and taper it will perform well in pow , bumps and trees . With just enough titanium it will feel secure enough underfoot on frozen crud or solid backcountry refreeze and carve a bit on the groomers when you have to. I ski extremes of snow conditions from Southern Hemisphere boiler plate, too dense wind affected new snow , to dry bottomless Japow . When you travel from home you can't easily take a quiver and you want something that will work in most conditions.

Could the higher 90s, lower 100s work? For sure.

Especially if your usual ski day is a soft snow one both on piste and off and if you prefer longer radius turns and charging lines. Generally as a ski gets bigger the weight goes up but keep in mind that companies are now reducing the relative amount of metal as their skis widen within a range, and also that potentially you can drop a size in length with the wider ski if you are not focussed on super G turns or stomping massive drops .

Here are six things to consider when looking at your ideal 50-50 ski as a one ski quiver :

1. Where do you ski mostly?

This is really asking what is the predominant snow type and terrain that this ski will be used for- see below.

It's great to have a 102 mm waist for soft snow, but if you rarely get to ski soft snow where you ski mostly, then a narrower waist would be more appropriate.

For those living in the Southern Hemisphere, and skiing resorts and just out of resorts, I would recommend in the mid 90mm range .

This would apply to those living in Europe and touring mainly in spring conditions.

If you live on the East Coast of the US , mid 90s might also be your ideal .

On the other hand , if you live in Utah or the Pacific North West, you might want to look at more around that 100mm range.

2. What terrain do you usually ski in the resort?

When in bounds are you mostly on groomers , carving ? Are you mostly in tracked bowl conditions? Or is it bumps and trees? Is it an even mix of all. Or do you just hang out in the Park?

Be honest here.

If you will be skiing mainly groomed trails when the backcountry is no good , and then ski mostly spring corn or firn conditions off piste then a narrower waisted ski with some solid edging ability may be worthy.

If you rarely ski groomers, are prone to launching off hits and head to the sidecountry when it's powder turns , then a more rockered ski with less metal would be your first choice.

3. How often are you going outside the resort and what distances are your uphill approaches?

If your backcountry skiing is predominantly short lift access approaches then ski weight is less of a consideration.

On the other hand if you occasionally do lots of vertical ascent to earn your turns you might want to put more emphasis on weight and look at skis without metal such as the Nordica Enforcer UNlimited or Blizzard Hustle series.

4. Ski Construction

Metal, often titianium, stiffens the ski to create a solid edge grip and usually better response in crud or chopped up conditions. Of course, the more metal usually means more weight. A lot of 50-50 skis have metal only under the active edging part of the ski to allow for more forgiving, playful and lighter tips and tails. This then helps with float and manoeuvrability in bumps and tight spaces. Atomic's Maverick series gets 2 sheets of metal but manages to keep weight down.

Carbon is used to keep a stiff light yet stiff. It does have different characteristics to metal, being more springy and less damp or quiet. Some, particularly lighter skiers will appreciate this feel. Others may find an all carbon ski too springy and reactive.

Skis like the Atomic Bent have no metal and rely on stiffer wood cores - again they are going to be less carving oriented and more playful but they are a very popular ski choice for modern freeride approaches and are light enough for utilising on the uphill.

Consider a compromise for a 50-50 ski. Some metal underfoot and then some playfulness in tip and tail.

5. Ski Weight

Heavier skis are more stable at speed, at high edge angles and through crud and chopped up snow generally.

Why would you want lighter?

Obviously the lighter , the better for the uphill but there is a limit to downhill performance as the ski gets very light.

Generally lighter skis float better and are less tiring to ski on for a full day unless they are so light they are constantly being deflected by the snow conditions and you are having to adapt your technique to manage.

There is no absolute rule for weight but something in the 1800-1900gm per ski range is reasonable for downhill performance - it does of course depend on construction.

You may not want to tour on something over 2000gm per ski but might consider using something in the 1950 gm range. Remember that your boots and bindings are also part of the equation when it comes to the weight you are dragging uphill on your feet.

6. Ski Waist Width

Generally narrower waisted skis are quicker edge to edge and offer better bite on firmer conditions and are more nimble for bumps or trees.

Wider waisted skis offer more support for floating in soft snow, and landing drops.

Of course other variables come in to play but generally all mountain skis sit somewhere in the 90-100mm zone. The narrower end of the spectrum if you are in a region with firmer snow conditions, or you spend more of your in bounds time on groomers.

The 100mm category is generally for softer snow dominant areas.

The mid 90s are generally thought to be an ideal one ski quiver waist width.

The type of construction does affect : softer tips and tails and the way the sidecut operates for the ski can make some 102mm skis like the Fischer Ranger 102 more agile than their numbers would appear.

So which skis are out there for you to check out as 50-50 skis for the 2022/23 ski season?

Here is a list to consider.

Armada Declivity 92 and 102

Blizzard Rustler 9 and 10

Fischer Ranger 96

Fischer Ranger 102

Liberty Origin 96

Scott Pure Mission 98Ti

For more frontside focus the Atomic Maverick 95Ti is a very light ski considering it has 2 layers of metal.

For those with more freestyle urges , the Nordica Unleashed 98 looks a great balance of features also.

Primal Regeneration is about celebrating outdoor activities and reclaiming the ability to enjoy these as you get older.

TEN EPIC LIFT ACCESSED BACKCOUNTRY SKI EXPERIENCES

November 10, 2022 Brad Hulcombe

Looking to find some backcountry ski tours where the lifts get you a long way to your objective?

Today let’s take a look at ten lift accessed backcountry experiences chosen for their epicness.

Sure, you are less likely to find untracked out snow on ski tours starting out of a ski area boundary. Sometimes, though, it's nice just to get some vertical with the lifts, get a bit away from the crowds and focus on the downhill.

In no way do these tours offer more safety. By virtue of numbers, most avalanche incidents do occur in this terrain. You must be knowledgeable about snow safety, have the correct rescue equipment, and. know how to use it before venturing into this type of terrain. If you are interested in starting out ski touring take a look at my previous post : Backcountry Skiing. How to get started.

Ski areas have ever evolving policies when it comes to accessing lift serviced backcountry, so check these and with the local patrol before heading off.

This list is not necessarily the most recognisable. Hopefully some will surprise and entice you. All have been experienced by the Primal Regeneration Team , so the recommendations come first hand. Some require very little ascent beyond the lifts, while others can involve a full day depending on routes chosen.

It is advisable, especially in the glaciated regions, to experience these with a guide.

Here are my list of ten epic lift accessed backcountry experiences

1.Val d'Arlas, Diavolezza-Lagalb, Engadine, Switzerland

Corvatsch-Diavolezza-Lagalb is a large interconnected ski region in the Engadine of Switzerland. The Diavolezza and Lagalb mountains are accessed from the Bernina Pass, that gateway to Italy famous for it's red Bernina Express train that services the route.

The region is high altitude and surrounded by some fabulous peaks which are renowned ski mountaineering objectives. The highest is Piz Bernina at 4048m.The ski area welcomes ski tourers and freeride skiers and there is a wide variety of touring choices both accessed from the resort and nearby Julier Pass. In the area there is an avalanche safety training zone and a marked ski touring course.

Also for those that want a sense of adventure without any climbing or significant risk, there is the descent of the Pers and Morteratsch Glaciers from the Diavolezza top station at 2978 m. It is 8km of ungroomed terrain but is marked with yellow route markers.

You cruise your way to Morteratsch Valley and catch a train back to Diavolezza- very civilised! And it's the longest glacier ski descent in Switzerland.However, for a bit more of a freeride experience there is the Val d'Arlas.

This is touted as one of the best lift access tours in Switzerland. It offers a large big- mountain bowl with numerous aspects to choose from and a descent of almost 1000m from Sass Queder at 3006m to Lagalb. It is a short ascent from the Diavolezza top station to get over the Saas Queder and into the Val d'Arlas. Choose which aspect of the bowl to ski depending on conditions and have a blast!

2. Schwartztor , Zermatt, Switzerland.

Zermatt is certainly not unknown as a ski touring destination. It is after all the end point of the most famous of ski tours, the Haute Route. It offers a huge variety of tours including summit ascents such as the Breithorn and Dafourspitze. This is glaciated terrain and requires good navigation and crevasse rescue skills in addition to snow safety knowledge. Hiring a guide is always the safest option.

The great thing about this tour is the amount of descent you get for little climbing: 3 km down for about 100m up. That is pretty good value. It incorporates some famous land marks such as the Kleiner Matterhorn, the Breithorn, Castor and Pollux. If you get it right you will be cruising through powder snow surrounded by seracs and crevasses with one of the most iconic views of the mountains: The Matterhorn.

A great place to stay is the Hotel Alpina .

3.Fourth of July Bowl, Peak 10, Ten Mile Range , Breckenridge, Colorado

Having previously been a winter local in Breck, I had to include one of my favourites from that area in this post. Again, I am not revealing any secrets here. It's a popular tour in late Spring and early Summer.

Peak 10 is 4157m and towers over the town of Breckenridge and its ski terrain. To the south is a "14er" (over 14000ft): Quandry Peak. This is also a popular ski and hiking objective. Due to the altitude it is advisable to have been doing a bit of uphill training and sleeping in Breckenridge before attempting a big climb.

It is quite a long climb from the ski area and the ridge is exposed to the wind . The bowl gets loaded and you need to be really sure about conditions before giving it a go. Colorado's dicy continental early and mid winter snowpack is not the time to test this route and even in spring I have witnessed a rider trigger and fortunately emerge from a slide. Most people ski it long after the ski area has closed.

Nonetheless it offers a great consistent vertical at a relatively sustained 30+ degrees. The steepest pitch is around 45 degrees. On an ideal day you won't be alone but will have a fantastic experience that will be one of your favorite days skiing.

4.Sugar Bowl, Rusutsu Ski Resort, Hokkaido, Japan.

The legend of Hokkaido powder snow is no secret and since we first visited Rusutsu, that is obvious. There are way more western skiers visiting and looking for some fresh tracks .Rusutsu is a small resort and town- certainly not a Niseko or Hakuba in terms of ski resort services. It's a bit quirky .

It does offer great access to gladed tree skiing in the resort that when it's storming can fill in every lap you do. The in bounds laps are short and often involve a cold cat track out to a lift but they can be so much fun. Nothing super steep, but often super deep snow.

There are many options. One is Sugar Bowl which sits between East Mountain and Mount Isola. You might need your powder skis and a snorkel.

5. Craigieburn Range , Mt Cheeseman, Canterbury, New Zealand

I'm not sure it gets better than the Craigieburn Range for so much touring close to a major city. Not far west of the South Island city of Christchurch, this mountain range has relatively rounded summits but falls steeply into the valleys. It can be accessed from a number of commercial or club ski areas along the range. In fact you can multi-day tour hopping from one to another (NB not all have accommodation on mountain).

I chose Mt Cheeseman as it is the closest club field to Christchurch, has T-bar access to the summit of Mt Cockayne, and the road is not completely terrifying. They have in the past sold a single lift access touring pass. From the top t-bar you can venture beyond the boundaries in either direction. A popular sidecountry route is into Tarn Basin just south east of the ski area. It offers a short climb back into the area after just over 200 vertical meters of riding.

A good day of exploration is to head over Mt Cheeseman and on to the relatively gentle slopes of the Ryton Valley. You can do laps in here underneath the surrounding peaks of Mt Olympus, Cheeseman and Izard. It feels like it is your own human powered ski area.

6. Australia's Highest Mainland Peak- Mt Kosciuszko

It is kind of special to ski off the roof of Australia.

Many are surprised there is skiing here at all and the terrain , flora and fauna are all unique. You might spot kangaroos and wombats en route to your starting point and the lower slopes are dotted with eucalyptus trees

.You have a choice of two resorts as your starting point to access the summit of Australia at 2228m. Both options can be anything from a half to full day tour .

From the top of Thredbo's Crackenback chairlift at 1930m you can start skinning along the poled route across the Ramshead Range. If you have more than a single ride pass you can gain more elevation with the Basin T-bar . The access route is a fairly straightforward gentle approach . There are a number of options for skiing back - usually involving a couple of more climbs before descending to the Thredbo Valley.

The other access point is from Kangaroo Ridge in Charlotte Pass Ski Resort. The access to Charlotte Pass is in itself an adventure, utilising oversnow vehicles from Perisher Valley. There is a gradual climb to Rawson Pass where the trail meets the approach from Thredbo.

At the end of the day, enjoy the calls of parrots in the trees as you toast your efforts.

7. Whitewater , British Columbia, Canada

Whitewater Ski Area is nestled in the Western Kootenay Mountains of British Columbia. The in bounds skiing really feels like lift serviced backcountry , with long traverses to powder shots in the trees and open bowls to charge on clear days.

Beyond the boundaries, the terrain can quickly become technical and challenging with avalanche paths a plenty. As in all backcountry terrain, you need to know what you are doing.

A relatively short and popular tour from the top of the Silver King Chair is toward White Queen via the Silver King Ridge. There are great tree runs and bowls to be found. The resort is planning a new quad chair to the ridge for the 23/24 season, which will improve accessibility further.

Whitewater is a day use area only but is serviced by one of North America's coolist mountain towns, Nelson. It's a great area to experience and with your own transport you can incorporate a few of BC's epic mountains.

8. Vallaccia, Livigno, Italy.

Livigno is in northern Lombardy in the mountains of the Alta Valtellina bordering Switzerland and Stelvio National Park. .It is a beautiful area and surrounded by amazing vistas. It is known as a freeride friendly resort and there are numerous possible routes with varying aspects.

A great intro to free riding is the Vallaccia. This valley is accessed from the top of the Valfin chairlift at 2700m. Numerous options are possible into the Vallaccia with the end point Ponte Vallaccia at 2021m .

Livigno also has managed trails for ski mountaineering training, similar to that found in Diavolleza. The towns and pistes can be busy mid winter but the freeride and touring scene is great.

Guiding is also available.

9. Pebble Creek, Portneuf Range, Idaho.

I haven't skied Pebble much. It has been a stop off between Salt Lake and the Tetons. Yet it has been one of my favorite skiing experiences. A small area with good consistent fall line skiing , amazing trees and occasionally epic snow. Making it particularly special is the community feel that only small local hills have these days.

I have had fantastic powder skiing here and there are some side-country lines that are super fun such as the gladed North Bowl. Despite what some locals may say it can and does avalanche here do use the usual precautions.

You can stay just down the road at the hot springs town of Lava Hot Springs. There are some cool shops and dining- The Chuckwagon Cafe is an experience not to be missed, and the historic Riverside Hot Springs Inn is a great place to stay.

10. Glacier Col du Nant, Champagny en Vanoise , France

The Parc National de la Vanoise was France's first national park, established in 1963. It incorporates the Vanoise massif located in the Savoie region, and is dominated by Grande Casse at 3855m . It supports some fabulous mountain wildlife, most famously the Ibex or bouquetin.

Adjacent the park are some large ski resorts including the interconnected lifts of La Plagne Paradiski.

Chamagny en Vanoise is a quaint traditional village within this system . You can stay here or base yourself at the mountain hut , Refuge du Bois further up the valley . There are buses that service the area for the start or finish of the tour.

Champagny en Vanoise offers a number warm up options for touring and /or freeriding. To warm up your climbing legs there is the “Porcière” , a marked touring trail 6km long with a 930m vertical gain. This gets you to about 2200m for a ski back down the “Mont de la Guerre” trail.

The top lift of the region takes you to the the upper slopes of the Bellacôte at about 3000m. There are some good marked trails from here. This tour also starts from the Bellacôte but drops into the south facing Glacier Col du Nant and descends almost 1800m to the valley of Champagny le Haut via the Plaisance Refuge and then via the cross country (or hiking ) tracks to Refuge du Bois.

If you are well into spring the bouquetin will be visible along the valley.

You can enjoy some great hearty mountain food at the Refuge to celebrate your adventure.

NOTE: Backcountry skiing is inherently dangerous and requires specific skills, knowledge and experience. . This post and website is not intended as an instructional resource for backcountry skiing nor a guide to accessing backcountry terrain. Gain skills by being instructed by a professional education program.

Primal Regeneration is about celebrating outdoor activities and reclaiming the ability to enjoy these as you get older.

RECLAIM THE OUTDOORS