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NORTH SHORE J! Being prepared and responsible

NEWS photo Terry Peters

HIKING in the mountains is one of the perks living on the North Shore allows. ’ However, increasing usage has led to a steady increase in the number of search and rescues performed annually. New safety guidelines have now been drafted.

Getting ski fit will r

AROUND this time of year my teenage son starts praying in carnest — for snow.

He has just converted his hard-earned money garnered as a bus boy at West Vancouver's Bay Moorings Restaurant (terrific food incidentally) into a seasan’s pass at Cypress Bowl.

Stephen is in excellent physical condition as a result of tough hockey training and many of the muscles he has developed on the ice can be recruited for downhill skiing and snowboarding.

For many less active people however, a carefully designed 4- to 6-week development program should be considered as a precursor to starting the season. One will not only ben- efit by being able to perform at a higher level, but the added conditioning will also greatly reduce the risk of injury.

Following are some examples of exercises

that can be performed so as to achieve a rea- sonable level! of fitness and allow onc to fully enjoy the beautiful North Shore skiing.

Aerobic component: Acrobic fitness is the cornerstone to physical heath irrespective of the sport and there are easy and convenient ways to train in this area including jogging, cycling and swimming.

One can also train indoors at the various recreation cen- tres and take advantage of treadmills, stairmasters and stationary cycies.

Anaerobic component: This area of fitness deals with : development of the system that delivers explo- sive force and short bursts of activity as is seen in speed oriented sports like sprinting and hockey.

Plyometrics is fast gaining popularity for

A week after a nice hike in the North Shore mountains you receive a $150 fine attached toa photo of you standing at a trailhead.

You recognize yourself in the grainy color image because you’re wearing your favorite tennis shoes and tank-top.

The letter is marked North Vancouver RCMP, and vour sin is “Wearing clothing unsuitable for the outdoors.”

Sound far-fetched? Maybe so, but so do (did) cameras at intersections. That Orwellian approach to making our streets safer is in response to increasing carnage on our roadways. Likewise, cameras in the woods would be used to fine people who stumble into the North Shore woods unprepared.

Search and rescue statistics reveal that more and more people get into trouble in the B.C. outdoors cach year. Considering, the close proximi- ty of the North Shore moun- tains to an <panding urban behemoth, it’s likely that trend will continue.

But not if local potice, search and rescue members and other officials have their way, Over the past few months, representatives from these and other organizations have come together and formed a common front to

romote outdoor safety guide- lines.

“Our goal here is to stress individual responsibility when people venture outdoors North Van RCMP Inspector Jamie Graham said at a press conference last Wednesday. “Each and every person that ventures outdvors or engages in outdoor activity must take responsibility for their own actions.”

Graham was joined by West Van police, North Shore Search and Rescue members, North Shore ski hill operators and other emergency response officials ro launch the new

duce risk

Wednesday, Novernber 19, 1997 — North

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safety guidelines.

“Our point is this — statis- tics reveal some startling infor- mation,” Graham said. “Last year alone there were over 360 searches and tragically 12 peo- ple died (in B.C.).”

He added: “Common sense is the key word. We've had cases on the North Shore of newcomers arriving up on Mc. Seymour with open-toed shoes and wearing cocknail dresses.”

Another aspect that trou- bles search officials is the sense of security a cell phone affords. Rescue officials fear that they are being looked on as a BCAA-type service for the outdoors. In other words, if you get lost, give them a call.

For the Nord: Shore Rescue’s Dave Brewer, such sentiments are the precise rea- son that the new outdoor safe- ty guideline program is

required.

“For the 4,250 men and women who provide or deli the search and rescue service, this (initiative) is fantastic,” said Brewer. “We are now going to provide the individu- als with a code of responsibili- ty.”

” ‘Tips for exploring the out- doors: ¢ Tell a responsible person your destination. © Never hike alone. ¢ Be prepared for your chosen hike. . If you become lost: * Do not panic. © Stay where you are. ¢ Do not go downhill (even if Y ity lights). © Use signalling devices. © Build or seck shelter.

And always carry the 10 essentials:

1) Flashlight (with spare bat- teries and bulbs).

2) Firemaking kit (waterproof matches/lighter, firestarter/candle).

3) Whistle.

4) Pocket knife.

5) Compass and map.

6) Emergency shelter.

7) Water and food.

8) Hat or toque.

9) Extra clothes {rain gear, sweater).

10) First aid kit.

1995/96 B.C. Search & Rescue Statistics” ‘OP TEN CATEGORIES SEARCHES | INJURED | DEAD [NOT FOUND! me ocagene REQUIRED " | f ; |

REQUIRING SEARCH/RESC! 1. HIKERS

2. WALK AWAYS / REST HOMES 3. BOATERS

TOTALS TOP 10

TOTALS ALL CATEGORIES

Core Pom inerecy Pagar, $C Sates BENS

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of injury

some cases before) always make sure you've

enhancing this aspect of training and can be performed successfully with minimal equip- ment at home or in a gymnasium.

The concept is to exercise muscles to reach maximum strength in as short a time as possible.

For skiing and snowboarding fans this would focus on the lower limbs and invuive drills such as stair hops, step jump- ing and hip twisting and hop- ping.

Strength component: One of the more obvious areas and also one of the easiest to mea- sure improvement on.

Drills such as leg lunges, leg press, quarter squats and eccentric drop squats will go a long way to help maximize overall leg strength and endurance.

Flexibility component: This is really important. After any form of exercise (and in

completed an appropriate stretching routine.

For skiing and snowboarding, focus on hamstrings, quads,hip flexors and hip adduc- tors.

A foornote: Make sure you get appropriate direction from a professional trainer on all of the above areas so as to maximize your valu- able time and avoid injuries. If you’re not sure of your physical state check in with your fami- ly doctor first.

Take the initiative. Get out there. Enjoy yourself and challenge your limits.

A thought: “If you always do what you've always done, then you'll always be what you’ve always been.

Shane Collins is a physical trainer and ath- letic coach as well as an accomplished ultra endurance runner and marathon swimmer. The West Vancouver resident is the president of Pacific Bodyworks and can be reached at (604) 921-0726.