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The better prepared you are the more likely the trip is a success. © Arc'teryx / Piotr Drozdz While deep in the mountains you are on your own. Take a wrong turn and you might be waiting awhile for the cavalry to arrive. That’s why respect is so important, and one shows that respect for mountain terrain by preparing well. In the first article in this series on how to navigate in the mountains, we looked at map reading and location awareness. In this second post, our resident navigator-in-chief Terho Lahtinen takes us through the steps of planning a route. Start somewhere familiar For the purposes of practice, consider starting somewhere you are familiar with. That way you won’t be afraid of getting lost and will have more confidence to navigate by map and compass. “Another attribute of a good training terrain is it offers enough features to study on the map and in the terrain,” Terho says. Choose your destination This seems obvious, right? But it’s important to be clear about this and not have a vague idea. “Choose an area, a specific destination, some other target to visit,” Terho says. “Then consider how much time you have available and what kind of distance you can cover within that time.” Be realistic Don’t bite off more than you can chew. Consider the fitness and skill level of your group, and make sure you factor that into your planning. It’s always good to be a little on the cautious side. Explain your trip plans to the group so you are all on the same page. © Dean Leslie / Red Bull Content Pool Study the map Ok, you’ve chosen a destination and considered your group, now it’s time to channel your inner nerd by studying the topographical map of where you intend to go. Notice we said “topographical map”; no tourist maps allowed – they don’t offer enough detail. Here’s what to look at on your trusty topo map: Terrain features: First get an overview. In mountain areas, it’s essential to recognize the ridges, valleys, passes, rivers and other big formations. Trail difficulty: If you intend to follow trails, find out what level of difficulty they are. Trails are often rated as easy, medium and difficult, and marked with different dashes on the map depending on the rating. Trip options: What are the options on the map? For example, is there an easier versus more difficult route? Is there more than one way in and out? Is there a route that offers more shelter? Is there an easier plan B if plan A turns out to be too challenging for the group? Distance: Measure the distances between points. You can do this by knowing the scale of your map. Every 1 cm on a map in 1:25 000 scale represents 250 m of terrain. Every 1 cm on a map in 1:50 000 scale represents 500 m of terrain. The average walking pace on flat terrain is 4 km/h, and can halve in difficult or steep country. What distance is possible for your group? Remember, the slowest in the group sets the pace! Ascent/descent: As we mentioned in the previous article, look at the contour lines on the map. Where do they stack together, indicating steepness, and where are they spaced further apart, indicating more level terrain? Calculate the total ascent and descent sums to estimate how hard or easy certain routes would be. It’s advisable to calculate 300m/h for ascents and 500m/h for descents. Consider the time available and the fitness of your group, and choose a route that ensures you avoid pushing people too far beyond their comfort zone. Technical difficulty: Look for areas that might prove challenging, such as exposed trails above the treeline, snow cover in shadowed places, ground covered in rocks or tree roots, steep ascents or descents, river crossings, dense forest, or narrow trail. To help understand, research the area online. Try to find trip reports people have written about the area. Shelter: In the event the weather turns nasty where on your route can you find shelter? This might be natural or manmade shelter. Water: For overnight or multi day trips, look for water sources on your map. Accommodation: If it’s on overnight or multi day trip, look for where you will sleep. If you’re camping, find where you are allowed to pitch your tent. If you want to sleep in a mountain hut make sure there are enough beds available and book early. Be generous with time On longer day trips or overnight trips, remember to factor in breaks in your planning. “Breaks are not only for resting, they are for enjoying and observing nature, for relaxing and immersion,” Terho says. “They are an essential part of the experience.” So make sure you are generous in affording break time. Terho recommends to plan a five to 10 minute break each hour, or 10 to 20% of your moving time. Allow for delays Take into account the potential for unplanned delays along the way. A sudden lightning storm, torrential rain, a snow-covered trail, a dangerously swollen river, or a flooded trail – there are many things that could slow you down. “The bigger the group, the more delays there will be as people adjust their gear, change clothing, or have pee breaks,” Terho says. “Factor this in.” Practice makes perfect Time for your homework! Using a local topo map, plan a route at home by following the above, and then go out and test the plan in the terrain. When planning, pay attention to the details and terrain features on the map that you should look out for on the trip in order to know you’re staying on the right course. Make a game of trying to identify as many of these features as you can when following the route. Keep track of time, the degree of difficulty, delays you encountered, and once you are back at home compare how the trip unfolded in comparison to how you envisioned it based on your planning. What was different? What took more time than expected? What was easier? Stay tuned for the next article in the series: Staying on course in the mountains! Lead images: Photo by Toa Heftiba on Unsplash © Dean Leslie / Red Bull Content Pool Read more articles: How to find your way in the mountains 7 tips to find a safe track up the mountain 8 avalanche safety checks to tick off before the ski season

Greg charges his electric car onroute to the mountains. © Greg Hill With the release of his latest film, Electric Greg, skimo legend and Suunto ambassador Greg Hill showed how the adventure lifestyle can be more sustainable. He climbed more than 100 mountains without using any fossil fuel, instead relying on his small electric car to get him into the mountains. Also a weekday vegetarian who grows his own vegetables, Greg has researched how he can “be a little better'' in terms being kinder to the planet. He says it’s not about being perfect, but just trying to improve incrementally. “As outdoor enthusiasts we are the ones who appreciate and get so much back from nature, so we should be the ones doing the most to preserve it,” Greg says. “Snowboarder Jeremy Jones is the ideal example of that. He recognized his impacts and looked for ways to change it. In creating Protect our Winters, he enabled change on so many levels, from personal to political. We can all make a difference.” Follow the cardinal rule Before even thinking about other ways to be more sustainable, make sure you are following the cardinal rule of outdoor recreation: pack it in, pack it out. “It’s a pretty simple mantra,” Greg says. The only thing you should leave in the outdoors are your footprints, and the only thing you should take are photos. For a month, Greg restricted himself to cycling to and from all his trips © Greg Hill Find backyard adventures Often times, destinations further afield seem more exotic. While it’s great fun to explore far away places, exploring our local recreation areas helps us to feel more connected to the land where we live. It’s fun to get a topographical map of your local area, note points of interest, and visit them all. It’s also a fun adventure project to walk, hike, bike or run every single trail in your local mountain or forest park. Move to the mountains If working remotely is a possibility for you, consider moving somewhere closer to the mountains. “If you love adventure, find the ideal town and move there, and then backyard adventure forever,” Greg says. This will result in less travel time, therefore less carbon emissions. And every morning you will look out the window and see the mountains waitining for you! Greg is a weekday vegetarian. Studies show eating less meat is good for the planet. © Angela Percival / Arcteryx Use rail when possible One of the great things about living in Europe is the rail network. Sure, you might need to factor in more time to get to and from the mountains, but using rail, rather than driving a fossil fuel powered car, definitely helps us to be a little better. And after a big day in the mountains you can sit back on the train and enjoy a well earned beer or coffee. Buy quality gear In this age of fast fashion and disposable culture, we are conditioned to shop for the best bargain. But the best bargain is often not the best deal. Some outdoor gear – like Suunto watches, for example – have been designed and built to last. It’s also possible to send our watches back for repair, extending their lifespan. Other gear, like these running shoes designed by Salomon, can be recycled and turned into ski boots. Yes, good quality, durable, hardy gear usually comes with a higher price tag, but ultimately it will save you money in the long run because it will last longer and perform better. While cheap quality products wear out quickly and end up in landfill. Maintain your gear To help make your gear last, get professional advice about how to maintain it properly. When you get home from a big hike, for example, clean your footwear properly with the correct cleaner, and keep your leather boots waxed so the skin doesn’t dry out, potentially cracking. And wash your rain gear with washing detergent designed for the job. Go electric Buying an electric car is awesome, but if it isn’t possible for you then another option is to rent one when you do visit somewhere by plane. “On the last trip that I had to fly to, I landed and rented an electric car,” Greg says. “It was a Tesla Model X and it was amazing!” Remember, it’s not about being perfect, just a little better. Reduce microfiber plastic pollution One of the big challenges for the outdoor gear industry is reducing microfiber plastic pollution. All the plastic-based sport clothing people wear sheds trillions of microfiber plastics when they are washed, which ends up in the ocean. It’s estimated there are now more than one million trillion microfiber plastics in our oceans. That’s about 200 million microfibers for every person on the planet. Ouch. You can help tackle this problem by choosing to use clothing made of natural materials, such as wool, or you can use a Guppyfriend Washing Bag to prevent microfibers going into the waterway when you wash your plastic-based outdoor clothing. Choose ethical companies “Buy from companies that have good ethical policy towards the environment and are pushing change at their corporate level,” Greg says. “Many companies are now working hard at being better.” Visit company websites and see what they are doing about sustainability. Suunto’s environmental policy is here. Avoid packaging Plastic packaging is a big problem for the planet’s ecosystems. It’s out of control. So, instead of buying flapjacks, for example, make your own. Take a reusable water bottle, reusable food containers, and do everything in your power to phase out packaging! Lead images: © Angela Percival/ Arcteryx Read more articles: Fuelling the engine: talking nutrition with Greg Hill Proving electric adventure is the future How to find your way in the mountains 8 avalanche safety checks to tick off before the ski season

The more people in the group who can navigate confidently the safer it is. © Arc'teryx / Piotr Drozdz Knowing how to read a map, use a compass and find a safe route through the mountains are essential outdoor skills for hikers, climbers, mountain bikers and trail runners. These skills, the basis of good wayfinding, make our adventures safer and more enjoyable. In this series of articles, Terho Lahtinen, who works in Suunto’s Emerging Business team, will explain how to develop these essential mountain navigation skills. Terho was lead navigator in an adventure racing team that competed all over the world for eight years. He recently led a clinic on wayfinding at the Arc'teryx Alpine Academy, and helped dedicated adventurers gain greater confidence on their trips. “The confidence that comes from knowing how to navigate in the mountains helps you to relax on their trips, making them more enjoyable,” Terho says. “Location awareness, map reading and compass orientation are also fun in of themselves.” In this first article of the series, Terho explains where to begin to develop your wayfinding ability. Don't be dependent Yes, it’s true we have GPS nowadays, but digital navigation technology isn’t a replacement for these essential skills; as we explain below, mobile phones and GPS devices should play a support role only. What happens, for example, if your smartphone runs out of batteries or falls in a river? What if the reception sucks? Or you are dependent on someone in your group to be the navigator and he or she gets it wrong? The more people who know how to navigate the safer the group. Even if you usually follow well marked trails, knowing how to navigate with a map and compass can come in handy. A few moments of distraction while passing a fork in the path, and you could go in the wrong direction and an hour or so later find yourself wondering where the heck you are. It happens. Location awareness is key It all starts here. Without this ability, the other skills will be shaky. Location awareness is more than just knowing where you are. “It’s an attitude of consciously and constantly observing things around us and a sensitivity to notice the essential landmarks,” Terho explains. “It’s almost an intuitive feeling for the landscape around you.” This honed sense of location awareness makes orientation more straight forward. Orientation is the attempt to determine one’s location by relating your position to nearby objects or landmarks. This depends on being able to relate what you see around you to what you see on a map. It takes time to develop this, but with regular practice it will come. Start observing To cultivate location awareness, learn to be more observant. “Start observing things around you, studying maps, correlating map information and the real world to each other, and it gets more and more interesting every day,” Terho says. “If you are using phone apps for navigation, stop using automatic guidance and just use your location on the map, choose the way yourself, and study what’s around you and how it appears on the map or a satellite image.” The more you use topo maps, the more you’ll come to love them. © Arc'teryx / Piotr Drozdz Practice with topographical maps We all agree that Google Maps is possibly the next best thing to sliced bread. It is immensely helpful when running late for an appointment while navigating in an unfamiliar city, for example. But digital technology has its limitations, too. We should avoid becoming dependent on it. Terho suggests buying a topographical map of an area you know well and start studying the map and relating what you see around you. Doing this over time will give you a sense of how maps communicate land formations. “Paper maps never run out of batteries and they won’t break if they fall on the ground,” Terho says. “They contain much more detailed terrain information than most digital maps and are much more practical for planning and for studying larger areas and longer routes.” Learn the contours The number one thing to learn is correlating contour lines on the map and topographic shapes in your surrounding landscape to one other. The map should tell you what you can expect to see around you. With time and practice, you get a feeling for this. “Contour lines describe the shape of the earth’s surface and that’s the most important information on any map for outdoor activities,” Terho says. “Studying maps at home is a great exercise for getting the feeling, comparing map and actual terrain is even better.” Practice makes perfect In each article of this series Terho will suggest some homework for you to do to cultivate your wayfinding skills. This first article’s homework will keep you busy! Map study Get a terrain map for an area you know well (where you won’t get lost). Study the map at home, spot familiar places on the map and find out how they are illustrated. Compare the map with your memory of those locations. Terrain recognition Remember your latest activity in the map area and identify your route on the map. Study the contours lines and look at the intervals between them. Where are the hills? How high are they? Are there any valleys, ridges, gorges, or saddles? Is the slope in a specific location steep or flat? What is the highest point on the map? The lowest? Where is the steepest slope? Field study Time to take the map into the field. When you’re out there, align the map with the surrounding terrain (north on the map pointing to the north in the terrain). Look around at what you see and compare it to your map. This can be visualized by imagining the map is fixed to north and you are walking around it, depending on which direction you are going to or looking at. If you are looking south, you are on the north side of the map and north on the map is pointing at you. When changing direction, you are turning, not the map. You are always holding the map in front of you and the map is pointing to north. Now, choose a route that you’re familiar with. Follow your progress on the map, and spot every detail that’s drawn on the map and identify them in the terrain. This is a great way to learn how the map and the terrain relate to each other. Panoramic view Find a spot where you have a sweeping view of the landscape. Keep the map aligned, north pointing north, with the terrain. While looking in different directions, find distinctive terrain features, such as cliffs, peaks, valleys, buildings, and rivers and then locate them on the map. Guide a buddy Head into familiar hills with a friend. Make a route plan in advance, explain the plan to your friend including the different terrain features and other objects you are going to use for navigation waypoints. While out there, explain all the things you observe in the terrain and show where they are on the map. Then let your friend do the same. Stay tuned for the next article in the series: how to plan your route through the mountains! Lead image: © Arc'teryx / Piotr Drozdz Read more articles: 7 tips to find a safe track up the mountain 8 avalanche safety checks to tick off before the ski season Born to shred in the Arctic Proving electric adventure is the future

When she's not in the mountains, you can find Emelie Forsberg in her garden or preparing delicious meals. © Matti Bernitz How and what we eat is personal to each one of us. Some of us feel better and more energised by certain foods, while others feel quite differently. Regardless of our personal view, one thing we all have in common is that eating well is essential for top performance. In our recent article series “Fuelling the engine” we heard from eight athletes and trainers about how they stay fuelled (see the end for the article list). What’s more interesting than their differences, is what they have in common. We’ve combed through and put together six basic principles of nutrition for athletes. Find your rhythm Suunto HQ is lucky to have in-house personal trainer and athlete Matias Anthoni walking around the office. He offers training and nutrition advice to whoever is interested. He says improving how often you eat can improve what you eat. Skipping meals is a no-no for dedicated athletes because it causes energy crashes and bad dietary decisions, which result in poor performance. He advises to get into a rhythm of having a healthy meal every three hours. Get organized To eat six or more well balanced meals a day demands forward planning. It’s pretty hard, if not impossible, to maintain this if you’re operating on a day-to-day basis. Ryan Sandes, Emelie Forsberg, Mel Hauschildt and Lucy Bartholomew all emphasised the importance of being well organised and planning ahead. They sometimes make extra portions of meals at the beginning of the week to have later in the week when they know they will be busy. Being organised means making sure there are plenty of easy, go-to meal ingredients available, too. Balanced meals There are a number of different aspects to having a balanced diet. Ultracycling man Omar di Felice sees it as maintaining a proper balance of carbohydrates, protein and fat, with fatty food being essential for his epic extreme rides above the Arctic Circle every winter. This balance of carbohydrates, protein and fat is what nutrition expert Dr. Rick Kattouf II also drills into his clients. He believes every meal – for dedicated athletes in training – should include this ratio: 50 to 60 % carbohydrates, 15 to 25 % protein, and 15 to 25 % fat. Balance also means eating a variety of foods to make sure you are taking in enough minerals and vitamins. Ski mountaineer Greg Hill tries to have a balance of colors in his meals.  Fresh is best One thing that came through loud and clear from all our athletes and experts is the importance of eating fresh foods. For Emelie Forsberg and Lucy Bartholomew this means preferably straight out of the earth. As an avid gardener and farmer, Emelie grows and harvests much of what she eats. Lucy, ski mountaineer Greg Hill, Mel and Ryan all try to avoid eating packaged foods, instead choosing foods that are as close to the source of production as possible. Whole is the goal Should go without saying: avoid processed food and food with refined sugar. Instead, all our athletes opt for whole foods. Ryan Sandes questioned the idea that recovery shakes could ever replace the nutritional value of whole food. Don't take shortcuts; take the time to eat well. It’s self kindness. Enjoy yourself Emelie, Ryan and Greg all said they don’t get uptight about food. Emelie has a relaxed and intuitive approach to food, and Ryan and Greg are happy to allow themselves to enjoy a pizza or a burger each week. Greg cautions not to try to be perfect; aim to make the bulk of what you eat fresh and healthy. “It’s important to enjoy life as well,” Ryan says. Click below to read articles in our Fuelling the Engine series:  Fuelling the engine: talking nutrition with Lucy Bartholomew Fuelling the engine: talking nutrition with Emelie Forsberg Fuelling the engine: a commonsense approach to nutrition Fuelling the engine: talking nutrition with Ryan Sandes Fuelling the engine: talking nutrition with Ultracycling Man Fuelling the engine: talking nutrition with Mel Hauschildt D.I.E.T (disaster imminent every time), and three unchanging principles of nutrition for athletes Fuelling the engine: talking nutrition with Greg Hill Lead images: Photo by ja ma on Unsplash © Craig Kolesky / Red Bull Content Pool  

Record-breaking ski mountaineer, adventurer and Suunto ambassador Greg Hill has always been a foodie. Eating well is about enjoyment, which also serves his nutritional needs. He approaches it in that order, not vice versa. “Nutrition has always been important but more so because I really enjoy eating great food,” he explains. “Yet I also understand that the fuel we put in our bodies determines how well it runs. Much like an engine, if you put bad gas into it, it will run poorly.” Photo by Angela Percival/ Arcteryx Fresh colors Greg tries to eat fresh vegetables with a variety of colors, which he says indicates nutritional richness. Whenever possible, he also cooks with food from local sources. “I do grow a small garden every year, with tomatoes, potatoes, garlic, carrots, broccoli, beets, just your basics,” he says. “It’s so nice to go and grab them directly from my yard.” Week day diet Greg and his family are following the “week day vegetarian diet”, meaning they only meat on the weekends. This contributes to personal health and reduces their impact on the planet. “The personal health side is pretty clear, there are so many articles about reducing red meat in your diet and the benefits involved, from a reduced potential for cancer to lower cholesterol, to living longer,” he says. “One of the simplest way to decrease my family’s carbon footprint was to decrease our meat intake; livestock farming is responsible for 20-50 per cent of the greenhouse gases, so this was an easy way to become better earth dwellers. If you ever look into livestock it is amazing the deforestation involved, the extreme water usage and over un-sustainability of it. Photo by Angela Percival/ Arcteryx Healthy balance While the Hills like to keep it fresh, they also allow themselves to indulge in a fast food meal once a week, like ordering a pizza on Friday movie night. Perfection is not the goal, Greg says, just as long as the the bulk of their diet is fresh, healthy food. “Like every family we have certain meals that are staples, enchiladas, lasagna, salad rolls, pad thai, pizza on friday nights, and my favourite – the glory bowl,” he says. Tofu glory bowl In the bowl 2 cups cooked brown rice1/2 cup grated beetroot1/2 cup grated carrots1/2 cups almonds, toasted1/2 cups spinach leaves1 cup tofu, cubed Dressing 1/4 cup tahini1/4 cup apple cider vinegar1/2 cup nutritional yeast flakes2 gloves garlic3 tablespoons tamari1 tablespoon maple syrup1/4 cup olive oil1/4 cup water Instructions Prepare the brown rice and set aside.Fry tofu cubes in a pan.Add dressing ingredients into a blender to prepare the dressing. Add oil in a steady stream. Taste, and thin with water if required.Assemble the bowls by placing cooked brown rice into two bowls, top with beets, carrots, spinach leaves, almonds and fried tofu cubes.Drizzle bowls with dressing.  Lead image: Photo by Fancycrave on Unsplash. Click below to read articles in our Fuelling the Engine series: Fuelling the engine: talking nutrition with Lucy Bartholomew Fuelling the engine: talking nutrition with Emelie Forsberg Fuelling the engine: a commonsense approach to nutrition Fuelling the engine: talking nutrition with Ryan Sandes Fuelling the engine: talking nutrition with Ultracycling Man Fuelling the engine: talking nutrition with Mel Hauschildt D.I.E.T (disaster imminent every time), and three unchanging principles of nutrition for athletes

  And they're off! The ninth edition of the world's toughest adventure race, Red Bull X-Alps, has begun! After months of training and preparations, 32 athletes from 20 nations have set off from historic Mozartplatz in Salzburg, Austria, beginning a 1138 km race across the European Alps to the finisher's float in Monaco. Fans around the world are getting comfortable and locking into the action. Anyone who has followed the previous editions of the race via its state-of-the-art live tracking system knows once you start watching it's difficult to stop; the drama, the obstacles, set backs, competition and break throughs make it almost addictive. Red Bull X-Alps is a one of a kind race. If it's new to you, you might assume that because it involves paragliding it can't be too tough. Think again. This isn't sunny Saturday afternoon paragliding – it's alpine paragliding; it involves navigating huge mountain chains, glaciers, commericial flight paths. For this reason, only the very best pilots can enter the race. It also demands next level endurance. The athletes are attempting to hike and fly across the length and breadth of the Alps, checking in at 13 turnpoints along the way. If the weather folds, they will have to hike insane daily distances with massive vertical gain. Each one of them will depend on seasoned outdoor skills. The live tracking system makes it easy for fans to follow their favorite athletes. With many of the athletes coming from alpine nations, local fans will come out and cheer them on as they pass through their towns and villages. With this edition's route being considered the toughest race yet, this is one race worth tuning into.   Lead image by zooom.at/Red Bull Content Pool    READ MORE THE SHEER AUDACITY OF RED BULL X-ALPS CHASING THE EAGLE ACROSS THE ALPS