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Showing posts with label Active. Show all posts

February 04, 2014

Mountain Bars - Gluten Free, Awesome, Addictive



Chomping on an energy bar at Healy Pass
I've been making this these Mountain bars since I adapted an energy bar recipe in 2009 from the Joy of Cooking.  They have come with Meghan and I on so many backcountry trips I can't keep track... Bugaboos, Assiniboine, Wapta, Egypt Lake, Fundy, Loch Alva and many more. There are a huge hit with everyone we travel with.

They are especially great in the winter - the cold keeps them from crumbling and yet they don't get rock hard like so many other bars do. They are packed with calories to keep your furnace burning on ski and climbing trips. I've tried many recipes and after find that these bars sit well in my stomach.  Just the right combination of fat, carbs, and proteins for quick and sustained energy.

They hold together pretty well (I recommend freezing them before cutting). For longer trips I wrap them individually in parchment paper and store in a ziploc bag (this also keeps us honest to our daily rations!). They don't last long around the house so better to make them just before the trip!





Ingrediants
  • 1 cup Rolled Oats (I use Only Oats because they are Gluten Free and delicious)
  • 3/4 cup Flour (*I make them Gluten Free* See note below)
  • 1 cup (packed) Brown Sugar
  • 1/2 tsp Salt
  • 1 Tbsp Cinnamon
  • 1 1/2 cup Dried Fruit (could be a mix of raisins, chopped apricots, cranberries)
  • 1 cup chopped Nuts/Seeds (In this order depending on what I have on hand- Almonds, Walnuts, Pumpkin Seeds, Sunflower Seeds, Buckwheat groats)


  • 3/4 C Melted Butter (Dairytown Butter if you can get it!)
  • 2 tsp Vanilla

Options:
Ginger Version is so good! 1/2 cup Chopped Crystallized Ginger  & 1 Tbsp Ginger Powder
1/2 cup chopped Milk Chocolate
*Gluten Free*: If you're making them Gluten Free like I do, then I would recommend GF Oats, standard featherlight flour (white rice, potato flour, and tapioca starch) and 1-2 tsp of ground Chia Seeds or 1/2 tsp Xanthum gum. 

Directions:

Mix all dry ingredients in large bowl (oats, flour, nuts, fruit, etc)

Melt Butter in Microwave/stove until liquid. Add Vanilla.

Now add the melted butter to the dry ingredients and stir together well.

Pour this sticky-gloppy mixture into a 9"x9" greased (buttered) cake pan.

Bake at 350 F for 35-40 minutes until top is browned. You'll see some butter bubbling around the edges.

Let cool/freeze before cutting to keep them from crumbling. Keep the extras in the freezer. They freeze well because there isn't any water in the recipe, just fat!


Sticky but not wet texture

Tamped down ready to bake
Bars on our ski camping trip to Skoki



 gluten free, energy bar, granola bar, camping, skiing, graham waugh, wapta, skoki, assiniboine,

April 25, 2013

April is Awesome! in New Brunswick

Meg and I had a great couple weeks in New Brunswick with my parents...Who says April has to be a sit-inside-watch-the-rain kind of month?? There's lots to do! We collected maple sap for syrup, ate fresh salads from the greenhouse, backpacked along Cape Chignecto, rock climbed at Welsford, and saw so many great folks!

My dad collecting maple sap from trees in their hedgerow.

My mom covering her spring salads for the night to protect them from frost.

Meghan on the Seal Cove Beach near our campsite while hiking Cape Chignecto.

March 16, 2013

Grotto Falls and Chickadee Valley

Chickadee Valley. A beautiful half day ski in Kootenay National Park.
Wish I had known about it a couple years earlier!
Challenging wax conditions as the temperature hovered around 0'
 in the Chickadee Valley.

February 25, 2013

Coire Dubh Integrale

On Friday Seb and I climbed Coire Dubh Integrale. It ascends a gully on Goat Mountain, at the edge of the Rockies. In fact you start among the prairie grasses. The route climbs through short steps of waterfall ice, snow slopes, and a couple interesting rock sections. The wind was ridiculous as we descended the ridge - knocking us off our feet. 

Coire Dubh Integrale ascends the gully in the center of the photo, topping out on the ridge.

Hiking the snow slopes

Fun rock climbing in Crampons and gloves on the first rock band.



Seb starting the final rock section

Reedonkulus wind on the ridge.


Almost down to the highway with sun setting in the Bow Valley.

Grotto Falls Ice Climb

Seb leading Grotto Falls
On the final day of our climbing week, Seb and I headed into Grotto Canyon for some mixed climbing. We started off the day with a ramble up Grotto Falls, a friendly WI3 at the back of a pretty little canyon.

Vivid shadows on the ice

Rappelling out of a blue sky

Seb on the left hand side of the "His" mixed climb.
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November 06, 2012

Biking on the Side Walk


As a regular urban cyclist I am accustomed to riding with traffic on roads. I am aware of the dangers and disadvantages of riding with traffic but the alternative, riding on the sidewalk, has its own host of issues. Normally this is where the writer would go into a proselytizing rant about why cyclist must never ride on sidewalks. Sorry, it’s just not that clear cut of an issue and the only fervor you’ll get out of me is for the simple use of reason! There are times when riding on the sidewalk is in fact a bad idea and there are times when it just makes sense. The sidewalk issue, like so many others, is just the victim of a desire for single answers. The conversation is unfortunetaly framed to fail… it is either OK to ride on the sidewalk or completely not allowed (let me write you a ticket).  I’m arguing for common sense.

So lets start with some basics. First off, the sidewalk. That 48” strip of concrete separating stores and houses from the street. Originally intended to raise our shoes out of the mud and away from horse and later vehicle traffic. The sidewalk is meant for walkers, strollers, wheelchairs, and also I would argue as a transition zone between streets, parks, and property. It’s the gap that we shuttle across with grocery bags, moving boxes and sofas, bags of garbage, and our bicycles after a ride.

The argument for eliminating bicycles from this narrow transition zone has many solid points. I would presume that the foremost reason is the safety and comfort of walkers, strollers, and the like. It never fails to make me uneasy when as a walker, a bicycle is speeding towards me – my first thought is “Surely they’re out of control!!!” (This perception I believe is behind much of the bicycle angst in our society, more on this in another article). All jests aside, the hazard of bicycle collisions on the sidewalk is a showstopper when it comes to laws and in my opinion is a legitimate concern.

An equally convincing argument against sidewalk riding comes from both drivers and bikers alike. It’s a wonder more collisions don’t happen when bikes zoom through crosswalks. Picture this. It’s a mid morning on a quiet residential street. As you drive your car to work you pass parked cars and even the occasional cyclist. As you approach your turn off you put on your right signal and slow down. As you slow, you can see cars behind you slow in unison. And you’re even aware that the last cyclist you saw may catch up and pass you on the right. You scan the intersection and spot a walker leaving the other side. All this is happening in a split second but you’re an experienced driver and you instinctively swing your car around the bend, when thud a large dark shape blurs over your hood. A biker on the sidewalk had not been paying attention to traffic as they flew off the curb into the cross walk. As the driver you would not have expected such a fast moving object coming off the sidewalk. Unlike a bicycle, the sped and momentum of a walker is all very manageable as they step off the curb.

This scenerio has come close to happening to me as a driver. And I’ve witnessed similar close calls while walking and biking. This is what really disturbs me about bikes on the sidewalk. The risk of getting hit by a car is so high that it turns my stomach. There are plenty of scenerios. Cars turning into driveways, cars backing out of driveways, passenger doors opening. I’ve said it many times that it’s important for cyclists to remember how terrible it would feel for a driver to hit someone. A car on car collision is bad but a human body is just no much for that much steel. I have great pity for the drivers who live with those memories.

So there are definately aspects of sidewalk riding that are bad for walkers, some things that are just downright dangerous for cyclists and a headache for drivers. Before we jump to conclusions let’s analyze the problem. Ok, so banning bikes from the sidewalk would solve the problem but it’s a loss for everyone.

First charge: Bikes are danger to pedestrians.
Ok, well that’s easy. Bikers, please dismount when you approach walkers (give them space) and if there are too many walkers to move freely then you should walk your bike. But if the sidewalk is clear then there is no harm to walkers. I so often find myself riding the sidewalk for ½ a block up to my front door. I could stay on the road but then I’d have to make an awkward right turn between parked cars and bump my bike over the curb (with panniers full of groceries). In my neighbourhood it’s a sad reality that our sidewalks are usually empty so I have no guilt about starting and finishing my ride with a short blink of sidewalk.

Second charge: Bikers are a danger to themselves
There’s no denying that this has to change. But let’s be clear about what the problem really is. Speed. Biking speed is too fast for most crosswalks. You can’t expect to fly through them (you may pay the price.) The best way to control your speed is to walk your bike across the street (looking both ways and all that) but I do feel fine carefully and slowly pedaling across. When I do this I know that I am acting out of the norm and so do not expect drivers to see me or stop. First, I check to see if there are even any cars around. And if there are, I’ll make eye contact with a clear intention that I’m just going to inch my way across. Another advanced method is to approach the intersection at low speed <5kph in side saddle mode (half demounted, both legs on one side of the bike). Once you’ve scanned the intersection it allows you to quickly stop and walk without having to come to a complete stop.

Ok so the two most problematic concerns can be addressed by controlling speed and walking when needed. Finally there are a couple more things that I must address. First it’s the issue of funky bike lanes. What do you do when your bike lane suddenly becomes a sidewalk? Perhaps the lane ends at the bridge or an intersection. These are often small gaps perhaps a block or less long. What are you going to do? You’ve been biking for 10 minutes and you have another 10 minutes to go with a blip in the middle. Your 20 minute commute turns into a 25 minutes commute if you walk the block. You can plow on through as if its your right to bike but don’t forget that you’re at risk of getting hit by a car when you fly through a pedestrian cross walk. I won’t suggest that you walk your bike but I do encourage bikers to watch those crosswalks. It’s easy to be lulled to sleep on a bike path, so notice the change and wake up. In my city of Calgary there are a few notoriously awkward bike path interchanges that I encounter. The 14th Street bridge coming into downtown is one such case. I probably split my time evenly between riding on the ambiguous sidwalk bike path and just the straight up 4-lane street. Other examples include little things such as the cross walk lights across Memorial Drive for the river pathway near 25th Street NW. I pull off the bike path and use the flashing walk lights to cross the Memorial Drive. Technically I should walk my bike across the road but honestly, I am stopped and can observe cars coming to a halt. It is kind of amazing to watch 20 cars to come to a stop for one pedestrian. I’d rather not hold up traffic anylonger than needed – so I ride through which is much quicker than walking. As a driver I know what I’d prefer…funny how it’s the same thing when I’m a biker.

The final topic of sidewalks relates to kids. I think they should be riding on the sidewalk. But at what age do they enter traffic? That’s a good question and only a parent who has spent time with their child on a bicycle knows the answer to that. What I don’t want is for young people to be squeezed off their bicycle because they can’t bike anywhere. At some age the dual pressures of traffic danger keeping them off the road and laws keeping them off the sidewalk will crush their biking spirit. As a parent keep in mind that at some point (some age) they will reach the speed that puts walkers at risk and most importantly your kid at risk when speeding through crosswalks The solution is training, patience, coaching, patience, and defined family rules. A bicycle can be a liberating vehicle for youth so its ok to confer a sense of responsibility to accompany that freedom. We do it with our teenagers as they take the steering wheel, we can do it as well when they pedal away. 


October 01, 2012

Why I Ride in the Lane

I find myself always encouraging cyclists to ride farther from parked cars. Riding in the Door Zone is a bad idea and there are plenty of examples to back it up.

Montreal Cyclist on life-support after 'dooring' accident

Charge laid in Ottawa after Cyclist Death from Car Door

Toronto Cyclist Killed by Car Door

While I was biking down my street when a driver shouted out his window at me. I couldn't hear what he said as he sped past in his large truck. Fortunately he soon pulled into parking where I was able to approach him. Sure I was frustrating but this time it felt different and I wanted to ask him what made him so upset.

He said that I was riding too far into the lane of traffic when I should have been farther to the side of the street. To his credit he brought up a good question and I was happy to explain why I ride in the lane of traffic. We had a good discussion about it in a friendly, kind of awkward way. Apparently he bikes too and this made him willing to talk about it.

Here's Why I Bike in the Lane of Traffic

1. The Door Prize...Parked Cars are like land mines. 
Risk is an equation of Chance + Severity. Although the chance of getting doored is relatively low, the severity is extremely high. Every year cyclists are killed by door accidents. Sometimes it's the collision itself and other times they are knocked into traffic and run over.

2. More time to pay attention
Because I'm not watching ever single door...I have more time to watch what's going on around me. That includes car, potholes, cats and let alone a chance to think for a moment or two.

3. I get to avoid the gravel shit on the side of the road.
The sides of the roads are littered with bits of metal, gravel, road kill, and lots of cracks. 
 
4. I am more visible to oncoming drivers (so they don't turn left across my lane)
 If the oncoming traffic can't see you they are more likely to make a left in front of me.

5. I'm more visible to drivers behind me (so they don't bump me!)
The reason the car behind might get upset with you for taking the lane demonstrates perfectly that they CAN see you!  It's better to dominate the car view so they have to react. If you're riding in the door zone, cars will try to squeeze by without moving into the other lane. And there really isn't space here for a car and a bike. It's better to force them to slow down and pass when there is space.

TIPS
Here are a few tips for riding in the lane:
1. Be seen by wearing reasonably light clothing, or have at least one bring item (your helmet, paniers, something)
2. Ride in a straight line. When going down the street make a bee line to the end of the blocks. At intersection ride straight in the lane, don't veer to the right because you'll be pinched at the other end of the intersection.Which usually results in swerving in front of drivers (driver's hate this for good reason) or if you try to squeeze through you'll end up in the Door Zone!
When there are cars parked on the side of the road, resist the urge to swerve into the openings where cars haven't parked. Sure you might be able to escape the lane for a few moments but then inevitably you are pushed back to the lane by a parked car. If there's traffic coming you either have to slow down to wait and merge, cut off a car (screetch!), or slip into the Door Zone. The parking lane on the side of the road is not for driving or riding. It's for parked cars and no one should expect you to travel in it.
3. After some time your ears will become tuned to traffic sounds. And you will be able to listen for cars approaching from behind. This may be an acquired skill but I feel its pretty important. It alerts you to approaching traffic and the noise can indicate whether it's a little car or a big truck, and also how fast it's going.


Good Luck out there!