The Cotswold Way is a long distance walking Trail that runs between the market town of Chipping Campden in the north and the city of Bath in the south. The Trail is 102 miles long, and runs for most of its length on the Cotswold escarpment.  It passes through many picturesque villages and has gorgeous views along the way. It’s close to a significant number of historic sites, for example the Roman heritage at Bath, the Neolithic burial chamber at Belas Knap, Sudeley Castle near Winchcombe, Hailes Abbey and many beautiful churches and historic houses. The Cotswold Way has existed as a promoted long distance walk for over 30 years. The Cotswold Way was formally launched as a National Trail in May 2007 and this designation is a very special one as there are only a few other Trails in England with this special grading. To learn more about the Cotswold Trail, visit http://www.nationaltrail.co.uk/Cotswold

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The popularity of the modern sport of SUP’ing originated in the Hawaiian Islands. In the early 1960s, the beach boys of Waikiki would stand on their long boards, and paddle out with outrigger paddles to take pictures of the tourists learning to surf.

The sport benefits athletes with a strong ‘core’ workout. SUP’ing is popular at warm coastal climates and resorts, and is gaining in popularity as celebrities are sampling the sport, and cross-over athletes are training with SUP. SUPs have been spotted around the globe, anywhere there is easy access to safe waters. Another reason for the rise in popularity of stand up paddleboarding is that, unlike surfing, paddleboarding is very easy to learn. Within one hour you can become very comfortable in the water and on your board. Stand up paddleboarding is also more popular with women because of their lower center of gravity, women are often more skilled at paddleboarding than men. It can be enjoyed in rivers, lakes, or oceans. This is a great summer river sport for people of all ages and athletic abilities!

Some canoes are called kayaks and when exactly a canoe can be called a kayak is difficult to determine though, and often arbitrary. Internationally, the term canoeing is used as a generic term for both forms though the terms “paddle sports” or “canoe/kayak” are also used. In North America, however, ‘canoeing’ usually refers only to canoes, as opposed to both canoes and kayaks. In modern canoe sport, canoes and kayaks are classified together, although these watercraft have different designs, and historical uses. Both canoes and kayaks may be closed-decked and other than by the minimum competition specifications (typically length and width) and seating arrangement it is difficult to differentiate most competition canoes from the equivalent competition kayaks. The most common difference is that competition kayaks are always seated and paddled with a double-bladed paddle, and competition canoes are generally kneeled and paddled with a single-bladed paddle.  The most traditional and early canoes did not have seats, the paddlers merely knelt on the bottom of the boat. Canoeing and Kayaking are both enjoyable river and lake sports whether you want a relaxing trip on the water or an adventurous trip into some rapids.

Rafting or white water rafting is a challenging recreational outdoor activity using an inflatable raft to navigate a river or other bodies of water. This is usually done on white water or different degrees of rough water, in order to thrill and excite the raft passengers. The development of this activity as a leisure sport has become popular since the mid-1970s. It is considered an extreme sport, as it can be dangerous.

The modern raft is an inflatable boat, consisting of very durable, multi-layered rubberized (hypalon) or vinyl fabrics (PVC) with several independent air chambers.Rafts come in a few different forms. Rafts are usually propelled with ordinary paddles and or oars and typically hold 4 to 12 persons. Rafting is a great river sport which can range from a relaxing ride among mild rapids to a thrilling, even dangerous ride among Class 6 rapids.

Below are the six grades of difficulty in white water rafting. They range from simple to very dangerous and potential death or serious injuries.

Grade 1: Very small rough areas, might require slight maneuvering. (Skill Level: Very Basic)
Grade 2: Some rough water, maybe some rocks, might require some maneuvering. (Skill level: basic paddling skill)
Grade 3: Whitewater, small waves, maybe a small drop, but no considerable danger. May require significant maneuvering. (Skill level: experienced paddling skills)
Grade 4: Whitewater, medium waves, maybe rocks, maybe a considerable drop, sharp maneuvers may be needed. (Skill level: whitewater experience)
Grade 5: Whitewater, large waves, large volume, possibility of large rocks and hazards, possibility of a large drop, requires precise maneuvering. (Skill level: advanced whitewater experience)
Grade 6: Class 6 rapids are considered to be so dangerous as to be effectively unnavigable on a reliably safe basis. Rafters can expect to encounter substantial whitewater, huge waves, huge rocks and hazards, and/or substantial drops that will impart severe impacts beyond the structural capacities and impact ratings of almost all rafting equipment. Traversing a Class 6 rapid has a dramatically increased likelihood of ending in serious injury or death compared to lesser classes. (Skill level: successful completion of a Class 6 rapid without serious injury or death is widely considered to be a matter of great luck or extreme skill)

History and information about River Sports from http://en.wikipedia.org/

Being  young, somewhat unprepared college students, this little endeavor turned out to be a classic 101 of how NOT to Camp! It snowed on us during the trip and I remember being very cold and not prepared for the cold weather. Not having an air mattress or even a sleeping pad was also something that I quickly learned had camping value.  Our meals consisted of  Mac N’ Cheese as well as tuna fish. For post hiking entertainment, we  brought our baseball gloves and played catch.

Our week long adventure into the Great Smoky Mountains was filled with breathtaking scenery, great times with great people and some learning experiences along the way. Reflecting back on this fantastic trip from my college days makes me excited to go back and visit and enjoy the splendor the Great Smoky Mountains have to offer.

If you are interested in planning a trip through the Great Smoky Mountains, there is a great town called Pigeon Forge, which is nestled in the foothills of the GSM.  Within this quirky town, there are some great must see attractions. If you are a country music fan, a stop at Dollywood is a must! Other fun attractions include a visit to the world’s largest Titanic museum and a mind bending adventure into WonderWorks. You know an upside down 3 story building is bound to have some fun and adventurous activities!  For more information on Pigeon Forge please visit: http://www.mypigeonforge.com

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Next week is Bike to Work Week. If you don’t want to get on board all week, be part of Bike to Work Day on Friday, May 18th. If you’re planning on riding this Bike Month but need a refresher on your safety and riding skills, The League of American Bicyclists has several resources to help you ride better and simple bike maintenance.

Also make sure to check out the Bike Month events to see what’s going on in your community. And of course, if you Live to Bike, check out our wicking tees- great for biking!

Hiking

The events included on this day can be anything from hiking, dog walking, bike riding, trail maintenance, birding, wildlife photography, geocaching, paddle trips, trail running, trail dedications, health-focused programs, and children’s activities.  Anything involving the outdoors is celebrated and encouraged on National Trails Day.  If there’s an event that you don’t see, but wish there was, you can plan it and register it with the American Hiking Society.

For more information on National Trails Day check out the American Hiking Society website.

If you’re planning on participating, be sure to go to MSJ and customize a shirt to let everyone know you Live To Hike!

MSJ Live To Hike

Many RVer’s will tell you that an RV isn’t just a vehicle, it’s a lifestyle.  Which is why the 10 miles per gallon hasn’t really deterred RVer’s from continuing with their lifestyle.  They will tell you that in general, the expenses of living on the road are less than what you would pay in a home.  Showers are 6 gallons of water, toilets are flushed with a quart of water, and less electricity is used.  So, the cost of gas is not really an issue, and overall, the cost of traveling in an RV is less than the cost of a traditional vacation.  The decline in sales of RVs has been said to be attributed to the slump in the economy, and not so much the increase in gas prices.

RV on the Road

With 400,000 modern nomads currently on the road on a consistent basis, it’s easy to see why living in an RV has such a draw to it.  Beautiful landscapes, sunsets and sunrises, and the freedom of the open road.  But, none of this comes without proper planning, and learning the skills necessary to maintaining such large vehicles in different climates and road conditions.  I’d say learning how to read an Atlas rather than relying solely on your GPS is very important.  Planning rest stops and avoiding difficult terrain will save you a lot of headaches and stress.  In case of emergency, learn how to change a tire before the trip, have canned goods on hand, and keep flash lights, with extra batteries, on the RV. In the summer, have the cooler ready with fluids, and in the winter be sure to check the road conditions because it can be impossible to drive the vehicles on icy or snowy roads.

MSJ Live to RV

Make sure you check out MSJ before you leave for your next road trip and customize a shirt to proclaim your love of RVing!

Photo Courtesy of SNEWS

The benefits of staying physically fit are being seen more and more in the senior citizen community, and in some cases the super senior community.  I recently read an article about 71 year old former Marine, Rick Hermelin, who has decided to ride a new type of bike, ElliptiGO, across the country in 100 days.  With quite an impressive history of 100 marathons, 100 half marathons, and 100 10k races, he began his search of a new “100″ challenge which led him to this new ElliptiGO cross country challenge.  Rick served in the Marine Corps from 1959 to 1963 as an Aviation Communications Technician, but it wasn’t until later in life that he developed his love of running.  He said he has thought about running across the country before, but he was worried about the impact it would have on his body.  Luckily, the new ElliptiGO has been used by healthy and injured athletes alike and both have approved of the “running” experience without the pounding of their bodies.  Riding solo, he hopes to raise at least $10,000 to support the Injured Marine Semper Fi Fund.  The Injured Marine Semper Fi Fund is a non-profit that supports post 9/11 Marines and sailors, as well as Army, Air Force, or Coast Guard who serve in support of Marine forces.  His coast to coast ride across the southern portion of the country should be completed by June 30,2012.

And perhaps, slightly more impressive is Louis Campbell, born in 1907 and is 104 years old today, has continued to stay physically fit.  She works on strength, including core strength, balance and grip using hand weights, bars, chairs, and stretch bands three days a week at Forest Grove Health & Fitness.  Walking and stretching are incorporated into the seniors class as well.  Campbell has exercised regularly for 35 to 40 years and knows that stronger muscles support aging joints. She says, “ If I’m going to live this long, I better have as few pains as possible.” Her mother lived until she was 95 and her brother is 101.  If you want to hear Louis talk about her work out routine, click here.

MSJ Live to Play Another Day®

This is just a reminder of our mission at Multisport Journeys to inspire you to get out and remain active even after your 20′s and 30′s.  Get on our site to customize something to show you Live to Be Active!!

Cumberland Trail

The Cumberland Trail, when finished, will run 300 miles, and cut through 11 Tennessee counties from the Cumberland Gap National Historic Park on the Tennessee- Virginia- Kentucky border, to the Signal Point near Chattanooga. At the moment, there are 175 miles of hike-able trail open to the public.  Designed by hikers for hikers, the trail gives access to areas preserved for their natural or scenic beauty.  The remote scenic trail follows ridge lines that are sparsely populated to give breathtaking overlooks and drinking water sources.  It also dips into remote and awe-inspiring gorges where waterfalls and swimming holes can be enjoyed.  If you’d like more information on the Justin P. Wilson Cumberland Trail State Park, just visit this link.

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MSJ Live to Hike

Sue & John on Cross Country Bike Trip

As the old adage goes, communication is key.  Both riders must be in tune with each other and establish some basic rules to follow – but most of all the captain and stoker must communicate verbally and nonverbally.  Let me explain.  Though there are two sets of pedals, on most tandems there is still only one chain and if the stoker slows down the captain can feel it and if the captain pedals faster the stoker can feel it.  If one rider shifts their weight, the other must not fight it and both must learn to lean into turns together.  With practice, one can understand and anticipate what the other wants to do.  For safety’s sake, tandem teams should always stop and start from the same side, every time.  New riders should practice stopping and starting.  We use a one-two-three count when we start and the captain announces “stopping” when we need to halt.  To make things easier though, we now use a Tandem Talk, which allows us to communicate during our rides effortlessly.  This wireless device makes riding safer.  Without one it is sometimes hard for the stoker to hear the captain and vice versa.  If the captain turns around to communicate with the stoker, inevitably the bike will list in the same direction, even if only slightly, which can be dangerous.  But, when in doubt stokers, if the captain is going too fast, I find a friendly but firm wack in the back works best to get the captain to brake and slow down!

Family Tandem Ride

To families who think tandem biking might be a good quality bonding activity, I’d say you’re right!  It can be difficult sometimes to cycle as a family when everyone is on a solo bike.  Everyone rides at different speeds and you can get overwhelmed just trying to make sure everyone has stayed in the pack.  Riding tandem, on the other hand, can naturally enhance the togetherness and camaraderie in the parent-child bond and create a truly positive family experience.  These days you can find tandem bikes for just about any size family.  We used to ride with a family of five that were all on the same bike!  In their case the kids had to pedal.  But special bike attachments exist that can be added to solo bikes so that little ones can just enjoy the ride.  It’s certainly well worth the investment, not just for safety, but also for the experience it provides.

So, hopefully what I’ve written thus far has piqued your interest in the sport of tandem cycling.  Want to find out where you can meet other tandem cyclers?  There are currently over 40 tandem cycling clubs in operation in the U.S. and according to the Tandem Club of America, there are 1,200 registered couples or teams.  The Tandem Link can give you information on where you can find a tandem club near you or around the world!  The best thing about tandem is that you can ride with people at different skill levels and still have fun.  If you happen to be in the Denver area, we used to be members at The Colorado Tandem Club, and if you’re looking to purchase a tandem bike we got ours at Tandem Cycle Works.

MSJ Tandem Biking

Lastly, don’t forget to customize shirts for you and your whole family at Multisport Journeys!  If you Live to Tandem, we have the gear for you!

The Benefits

•  Less problems with recurring ankle sprains, chronic foot injuries, and plantar fasciitis
• Greater agility
• Less deformed toes
• Improved balanced (which has helped prevent other injuries)
• Prevention of varicose veins (thanks to increased blood circulation in the feet)

The Risks

• Little foot protection
• May increase achilles tendinitis and calf strain
• May increase plantar pain
• Blisters will be common at the start of your transition
• You may get funny looks

Barefootrunningshoes.org has compiled a list of brands who have come out with a line of minimalist shoes for barefoot runners:

	Vibram Five Fingers Shoes The Vibram Five Fingers Shoes are shoes that fit like a glove, with 5 separate “finger” slots for your toes. They have recently gotten rave reviews from runners and outdoor enthusiasts alike. Running in the Vibram Five Fingers Shoes is as close to running barefoot as they come. Learn more about and Buy Vibram FiveFingers Barefoot Shoes.
	Nike Free Shoes The Nike Frees shoes are an innovative design that Nike created to imitate the barefoot running foot strike. The lightweight and flexible yet fashionable nature of the shoe makes the Nike Frees a great shoe for not only cross training but casual wear as well. Learn more about and Buy Nike Free Shoes.
	New Balance Shoes When New Balance decided to jump on the barefoot running band wagon, other brands knew they might be in trouble. New Balance is a recognized leader in running shoes and is a common favorite for professional marathon runners. Learn more about and Buy New Balance Shoes.
	Newton Running Shoes Newton Running Shoes are the latest and greatest in high end running technology. The patented action/reaction technology trains the runner to properly strike the ground, eliminating improper form and correcting years of incorrect running form. Learn more about and Buy Newton Running Shoes.
	Inov-8 Shoes Inov-8 Shoes specialize in off road high performance trail running shoes. What makes them different from other trail running shoe manufacturers is that they’ve designed every shoe offering to allow the foot to move as natural or barefoot as possible Learn more about and Buy Inov-8 Shoes.
	Vivo Barefoot Shoes Vivo Barefoot shoes by Terra Plana are best described as fashionable barefoot shoes which you can use while walking or running. These are the shoes you want if you want to get barefoot benefits while at work or a more fashion conscious environment. Learn more about and Buy Vivo Barefoot Shoes.
	Other Great Running Shoes Although we highly recommend trying out the new styles of barefoot running shoes, we also want to give you an opportunity to take a look at the most popular running shoes currently out in the shoe market. Learn more about and Buy Popular Running Shoes.

One brand that was not mentioned in the list above, but I think deserves to be mentioned is Merrell.  They have recently launched a new website, “Pretty Strong“, to help market their new line of shoes to women.  On the site you can find a training program, as well as, a playlist with songs at 180BPM to help keep you in time while you train.

I personally have been struggling with running injuries over the years and I tried on my first pair of Vibram Five Fingers and have been very pleased with the results.  So, if you were thinking of trying out these new running shoes, I highly recommend it, but I must caution you to ease into them at first.  It’s definitely a change from wearing regular running shoes, and if you push it too hard early on, you may find yourself reaping the injuries rather than the rewards.

MSJ Running Wicking Tee

If you are an avid runner like me, be sure to go to Multisport Journey’s and customize a new running shirt for you and all your running friends!