Dianne Semark, Design Lead at MEC, talks about the process that went into MEC’s new logo and brand elements.

The connection people feel with images and symbols can be powerful. It’s one of the reasons why I love what I do. When we first started envisioning design changes for a brand with 42 years of history that connects 3.9 million people, I was excited at the prospect, but I felt some anxiety too.

It wasn’t until I saw the impact and the potential of our new design elements that I started to think – wow.

The process began more than a year ago, with extensive research and exploration. We wanted to really understand how people think of MEC, both members and those who aren’t members yet. We wanted to know what they were saying about us online, their views about our products, about sustainability, about every aspect of MEC.

We gained a lot of insight during this research phase. When people consider a brand, they often think of just a logo or an advertising tagline, but a brand is more than that – it’s a whole mix of experiences and expectations. It’s an exchange between people and, in this case, a retail co-op.

As MEC designers, we’re deeply connected with our visual identity, and we had concerns about bringing our own preconceptions into the design process. To remain objective and to enrich the exploration, we partnered with an external group, Concrete Design from Toronto. We made it clear to Concrete that we were open to change, then handed them the research.

“This was one of the most expansive design explorations we’ve undertaken, involving several members of our team and exploring hundreds of different design iterations. Ultimately we edited it down to three options to present to the group at MEC.”
John Pylypczak, Creative Director, Concrete Design

Prior to the presentation, we were all pretty apprehensive. Most of us had a sleepless night.

But what we saw in Concrete’s presentation was something we instantly identified with. Among the three options, one solution really stood out because it expressed a spirit – it framed what MEC is about and who it’s for. It worked well, but we had to acknowledge how unexpected the design was too. We had to take some time, let it settle, and come to understand the power of the unexpected. This is not an incremental change. It signals something new. When you see it, you realize that MEC isn’t tiptoeing toward the future, we’re jumping in with both feet.

Our old logo has several uncontained elements: the mountain symbol, three words of our name, or sometimes just a three-letter acronym (the French version also has an additional tagline). It’s a complicated design. Embracing simplicity with our new logo was a much needed change.

Concrete described the design as “modern utility.” It has a robust, utilitarian attitude that is totally aligned with MEC’s backcountry origins, but at the same time it feels progressive and forward looking. Where it really shines though, is the potential for how it can be implemented. The simplicity of the design provides a canvas where we can layer photography and video. It creates a very dynamic and fluid identity out of what is a seemingly simple, sturdy form.

The font we’re using for our acronym (it’s how members have referred to us for years) is Trade Gothic, an honest, sturdy typeface without flourish or fuss. The brand colour (Pantone 361), is a more vibrant version of our existing green. It pops in any media, against any texture – digital, print, or textile. Using such simple and strong typographic forms adds a cleanliness that makes it legible at most sizes, from a zipper pull to the side of a building. And the shape has clean, defined edges that allow it to be positioned easily, an important consideration for a logo that needs to work on marketing materials, fixtures, and many different types of products.

It is a change. And it took me time to adjust to the idea of a new logo, so I recognize that it may take time for members to embrace the shift too.

I encourage you to keep an eye out for the new design. See how it works with images, video, and against different backgrounds. I believe it won’t be long until you spot it on a fellow member in an airport or a remote setting, and you’ll feel that familiar sense of connection.

The post Design Elements of the MEC Brand appeared first on MEC Blog.

CEO David Labistour announces MEC’s next steps and the revitalized brand platform.

MEC is a dynamic organization. Getting outside and planning our adventures are the things that keep this place humming.Today, we are readying ourselves for a next step, and introducing new elements of our brand to ensure MEC is well-positioned for the future.

We are living in a time of rapid and profound change. Canadian society is increasingly urban, connected through technology, and becoming an attractive market for US and global brands. To remain relevant and responsive to members’ needs, we have expanded our product assortments and the activities we support – moving from mountains, to oceans, and spanning every landscape in between. Members have embraced these changes. Through their purchases of running gear and bikes, participation in races and events, and through direct feedback they let us know that MEC is successfully providing products and experiences relevant to their lives.

While we are proud of MEC’s success, the strongest proof of our strength is that we retain our character and remain true to the values that sustain us:

– products of exceptional quality and value, made ethically and responsibly
– a vibrant community of active people
– a culture of service that supports MEC members in outdoor pursuits

As we look to the future, we know that continuing to anticipate and respond to change is key, and that it’s time to evolve elements of our brand to ensure MEC remains vibrant and continues to inspire Canadians to lead active outdoor lives.

Starting this summer, we’ll begin to roll out a revitalized brand platform. It begins with a new version of our logo on MEC products released in July. In September, you’ll see a shift in the style of photography and the design of store interiors, elements that will complement the freshness of our product lines. The new look and feel will be introduced on our website and in our Toronto, Montreal (Marché Central), and North Vancouver stores. Gradually we’ll update all of our stores, but we’ll schedule each update to coincide with regular maintenance and renovations.

We know that for some members, the mountain in the MEC logo is a familiar touch point. It has accompanied us through decades of adventure, so making this kind of organizational change is not something we are undertaking lightly. All of us who work at the Co-op today feel honoured to be the stewards of a loved and trusted brand. And while we have a deep respect for our heritage, we know that we cannot be complacent. We must be willing to venture outside our comfort zone.

MEC staff, management, and the Board of Directors are feeling a mood of exhilaration as we take this step forward. It’s an exciting moment to share with MEC members.

I look forward to adventuring together for many years to come.

David, MEC member and CEO

The post Looking Toward MEC’s Future appeared first on MEC Blog.

June 2–8 was Commuter Challenge week. As one might imagine, this is an event in which MEC staff are creative and willing participants. The group I hooked up with for our epic commute to work met at 7am, and proceeded to ride for 31.5km and gain 348m of elevation*.

Despite it being the first ride this particular group had taken together, I knew exactly what was going on throughout our hour and 27 minutes of riding. Things like when to turn, who was stopping, when there was a car, when an intersection was clear, where there were questionable patches of road, or when there was an obstruction to dodge. By way of shouts and hand signals, these things were all clearly communicated by the rider in front of me, who, through the miracle of the trickle-down effect, was passing along the information ultimately given by the lead. Sort of like the game of telephone, but played on a bike.

It actually wasn’t until we were back from the ride, putting our bikes away, that it dawned on me: I didn’t pass along any of the info I had received from the rider in front of me. I had just been so excited to be part of this well-oiled machine that I had completely forgot I actually had a role to play in the said machine. Instead, I was the weak link, like some sort of vortex where information went to die.

Not wanting to endanger any of my riding partners – or be the information vortex – ever again, I enlisted the wisdom of Allan Prazsky, MEC Envoy, Certified Road Coach, and Executive Director of Triathlon BC, to give me the lowdown on group riding.

*

“Fluidity and subtlety are key whenever you’re in a pack, because an element of risk comes with group riding. Etiquette within the pack is important for several reasons, most notably safety for you and those around you,” Allan responds, when I explained the code of conduct I’d observed on the group ride. “There is something called ‘the accordion effect,’ where the action of the front rider gets magnified as you travel to the back of the group. A sudden acceleration, deceleration, or swerve becomes exaggerated as it moves through the pack, ultimately leading to frustration, a crash, or worst case, a frustrated crash.”

Ugh, thinking about getting caught up in a jumble of bikes and people makes my stomach lurch. When we were little, my sister crashed on her bike and her spoke went into her knee. Shudder. I’ve never quite gotten over it. So, in an effort to avoid frustrated crashes or spokes going through knees, please break it down for me: what are the basic guidelines that rule group rides?

– Be predictable: “This may be the most important rule. It involves every aspect of riding, from changing positions in the group to following the traffic rules. Predictability instills confidence in everyone in the pack.”

– Be steady: “When everyone is working in the group, maintain a steady speed as you go to the front. Ride at a constant speed with no erratic movements. Take a quick glance at the speed mid-pack; that’s the speed you should hold once you move to the front. If you need to slow, sit up (to increase wind drag) or feather the brakes, but keep pedaling.”

– Announce hazards: “A rider at the front of the paceline is responsible for the safety of everyone in the pack. Point out obstructions that may look hazardous, such as potholes, cracks, debris, or grates. When approaching intersections, the front rider also needs to be vocal with cues like, ‘slowing,’ ‘stopping,’ or ‘turning.’ And when traffic is approaching, they announce ‘car up.’”

– Relax: “Relax your grip and arms. If you have tense arms and get bumped, the shock will go directly to the front wheel and may cause you to swerve and possibly crash.”

– Don’t Stare: “If you are staring at something – let’s say the wheel in front of you – you’ll hit it! Learn to be comfortable looking around or through the riders ahead of you. This allows you to see things that are developing in front of the group.”

– “And finally, stay off aerobars! To repeat: absolutely no aerobars. In conclusion. Do. not. do. it.”

Eeep! Following a quick Google image check, I’ve confirmed that I do not have aerobars – whew – but I need to remember to keep my head up and scan for traffic, because based on my most recent ride, I know my default is to zone out and let someone else take care of the details for me.

Are there any hand signals I should be informed of so that I know I am actually getting the right memo? I can already imagine the leader motioning to a pothole, and me mindlessly assuming he or she is lauding the smoothness of the pavement.

“Signaling lets everyone – riders and vehicles – know your intentions. Here are some basics:

– Use your right arm (straight out) to signal a right turn, and left arm to signal a left turn.

– If there are parked cars that the group needs to move to avoid, use a waving gesture. Slowly fan your outstretched arm back towards your bum to let riders behind you know that caution is required on a particular side.

– Hand signals aren’t a good idea in a tight paceline group – it’s more important to keep both hands on the handlebars, and announce obstacles vocally.”

Are these guidelines and signals things that I should be following and doing on all rides? And are they universal, or should I brush up on group etiquette for every new city I cycle in?

“Good group riding skills becomes engrained, and it’s a language understood around the world. You might force yourself to think about safety in a group environment, but after repeated group rides, the guidelines and etiquette discussed here become automatic and (hopefully) embraced whenever, and wherever, you swing a leg over your saddle.”

And um, just because I feel like it’s important to always know the escape plan, is there any etiquette on braking? What if something happens and I need to excuse myself from the paceline?

“Everything in the peloton is done with subtlety. So while a quick jab of the brakes will inevitably result in a crash further down the line, feathering the brakes or sitting up to catch the wind will slow you down and allow you to leave the line without incident. If you must jam on the brakes for whatever reason,” (I’m imagining a bee sting to the eye), “Change your line ever so slightly to move out of the peloton line and avoid a pile up.”

Earlier you mentioned that abiding by group ride etiquette was important for a number of reasons. Other than safety, what are some of the other payoffs? “A well-coordinated paceline is like poetry in motion. As experience and confidence grows, tighter packs are created and efficiencies are maximized. For example, to take full advantage of the windbreak effect (drafting), a cyclist must be able to follow the rider ahead closely, without letting the wheels overlap.”

Just in case someone wanted to maybe jot down a few reminders on their hand or something, what would you say are the top 5 group ride etiquette highlights?

– Everyone in a paceline must ride smoothly, with no quick braking or swerving.

– Look past the rider in front of you. Don’t stare at his or her rear wheel.

– Try to anticipate the moves the lead rider will make.

– The lead rider should announce road hazards: “hole,” “dog,” “red light,” and maneuvers: “slowing,” “left turn,” etc. The last rider should announce “car back” when a car is about to pass the group from behind.

– When you’re in a tight paceline group, keep both hands on the handlebars and stick to announcing obstacles vocally.

And with that, as Allan instructed me following our crash course on group ride etiquette: “Now get out there and be Tour de France-like!”

                                                                                                                        *

I’ll see you back here next week, when I explore how to ready for the start line (on June 23!).

From almost the other side of our 8-week 60km training program,

Jess

* In case you’re wondering, this ride, in no way, came even remotely close to rivalling the magnificence of some of the other MEC commutes that week.

The post Ride Don’t Hide – The Pack Mentality appeared first on MEC Blog.

Six months ago, the phone rang, and Duff Gibson – Olympic Gold Medallist, Torino – was on the other end, asking questions about paddling stand up paddleboards on the West Coast of Canada. I told him I’d happily share all I knew about weather and wind patterns, about currents and camping spots… if I could come along on whatever adventure he was planning. Duff, without hesitating, said yes. (Thank you Duff!)

His plan slowly morphed, and eventually Duff settled on attempting to paddle 100km in a single day, on Kalamalka Lake (near Vernon, BC). That paddle – a fundraiser in support  of the Stephen Lewis Foundation campaign to combat AIDS in subsaharan Africa – took place last weekend. We launched at 4am, and finished the 100km 18 hours later, as daylight faded, at 10pm.

Knowing I’d be fit and prepared from training for that event, I planned something even bigger for this weekend – a bit of a treat really – a SUP from Vancouver to Victoria.

Rather than racing straight there, my route will wind thought the Southern Gulf Islands, taking several days to enjoy this magical landscape, where I was first introduced to the Canadian West Coast as a novice sea kayak guide over two decades ago.

The timing coincides with CPAWS’ launch of the revitalized Big Wild Challenge Campaign, and also parallels their efforts to strengthen marine protection in the Southern Strait of Georgia – so I’m thrilled to combine efforts with MEC and CPAWS to bring awareness to both these important initiatives. More details are below, but first, a few words about inflatable SUP boards.

Two months ago, when Duff asked me to join him on the 100km challenge, I had never even stood on a SUP before.

After mail-ordering a C4 Waterman iTrekker inflatable SUP and 3-piece paddle from MEC, I headed to a lake near my home in British Columbia’s Purcell mountains, where spring ice clung to shady shorelines. Shakily, I set off. Within five minutes I’d already tumbled in, spluttering and shivering. A mere 6km of paddling left me sore and tired – an inauspicious start.

But day after day, week after week, I went back. Soon I was paddling 20km, then 30km. Some days the wind howled, the angry water full of whitecaps, and I spent most of the time balanced timidly on my knees. But other days I glimpsed speed, and found the hours passing easily. Then came a 50km paddle, from Canal Flats along Columbia Lake, through the wetlands and river sections, and down Windermere Lake. Arriving at Invermere, I jumped ashore, rolled up the board, and hitchhiked back to my car.

This week, I flew from Cranbrook to Toronto and finally back to Vancouver – with my board and paddle in a duffel bag.

The new inflatable boards – light, easy to transport, structurally solid, and robustly built – are game changers in a world where long boards have traditionally been difficult to put on roof racks, and impossible to fly with. Mine takes less than six minutes to pump from flat to full 17lb pressure. Without one, the Vancouver2Victoria paddle would be almost impossible for me. With one, it’s as simple as flying with a duffel bag.

The Challenge

Stand Up Paddle (SUP) from Vancouver to Victoria.

The Causes

First: to celebrate the newly launched Big Wild Challenge, to encourage everyone to register their own summer Challenge on the site, and to remind us all, as Canadians, of the great adventure possibilities that lie in our own backyard, no matter where we live.

Second: to raise awareness of the National Marine Conservation Area Reserve being planned for the Southern Strait of Georgia, and to support CPAWS’ efforts of securing meaningful protection for one of the most heavily utilized regions on the West Coast of Canada.

The Concept

The recent advent of inflatable SUP boards provided the inspiration for this journey. Traditional SUP boards are big; so big that strapping them on roof racks can be difficult, and flying with them is out of the question. But the new inflatable boards can be rolled up, slipped into a duffel bag along with a 3-piece paddle, and flown anywhere.

For decades, MEC has worked toward what I feel is a crucial goal: getting people outside more often, and allowing them to be more comfortable while they are out there. I’m honoured to be associated with MEC through their new Envoy Program, and the board I’ll be using (C4 Waterman iSup iTrekker) is one they sell, so it seems only fitting to make it a human-powered store to store adventure. After picking up a few final supplies at the Vancouver MEC store, I’ll make my way to Jericho Beach, pump up the board, and set off.  A few days later – depending on weather – I plan to paddle into Victoria Harbour, roll up the board, toss it in a duffel, and wander to the nearby MEC Victoria store, where the journey will officially end.

The Team

Initially I’d planned this to be a solo mission; carrying just the essentials with me, sleeping under a sil tarp (and using the inflatable board as a pad!) on the Gulf Islands.

But for me, the most valuable part of any wilderness journey is sharing the experience with those I care about, so when my good buddy Dave Quinn announced he was in need of a “coastal fix” – it only made sense to travel together. Dave, not yet convinced of the glories of SUP, will travel beside me in a kayak. And yes, it will make the moment of commitment – when we leave the mainland and set out on the significant crossing of the Strait of Georgia – a little less severe. It will also mean, thanks to the kayak’s hatches, that we can eat better food en route!

We’ve asked talented young filmmaker Kalum Ko (from our hometown Kimberley, BC) to join us. This will be KK’s first coastal paddling experience, and he’ll man the front of Dave’s double.

The Journey

We will begin our paddle June 13, weather and winds permitting, making our way down the mainland coast towards the Tsawwassen Ferry Terminal before crossing towards Mayne Island.

If you are interested in following our progress, MEC and CPAWS will post images and updates during our journey via Facebook and Twitter.

To see exactly where we are, visit: spotbruce

Supporting The VAN2VIC Challenge – Our Goal: 1000 Facebook Shares

Rather than asking others to support this cause themselves, I’m putting my money where my mouth is. And MEC is backing me up, dollar for dollar. You can support this challenge – and I’ll make a donation on your behalf – by simply sharing this VAN2VIC post on Facebook. Here’s how: On June 13, MEC will announce the VAN2VIC SUP challenge on Facebook. When that announcement reaches 250 shares, MEC and I will put $500 towards CPAWS. At 500 shares, the donation increases to $1000. 750 shares generates $1500. And our goal – 1000 shares – will provide $2000 to CPAWS.

Of course you are also welcomed and encouraged to donate via the BWC website, supporting CPAWS and their wilderness conservation work directly.

To learn more about the Challenge and how to donate, visit the Big Wild Challenge. 

Photo: Dave Quinn

The post My Big Wild Challenge: SUP from Vancouver to Victoria appeared first on MEC Blog.

In 2012, Expresso was the trail adopted by MEC through the NSMBA’S TAP program. Over the course of the 2012 season for MEC there were: 6 trail days, 47 volunteers, 380 volunteer hours, 30+ feet of trail restored, 2 rock hauling chains were formed, and the crew dug for countless buckets of gold.

“If you build a trail, you maintain it for life – it is your responsibility.”

-Todd ‘Digger’ Fiander

The entrance to Expresso is found just before the sixth switchback on Fromme. Considered an advanced trail, there are enough drops, ramps and plenty of downhill to keep your heart racing. The trail required some much needed maintenance and some of the woodwork needed to be removed. Prior to the work,  the assessment done by the NSMBA noted some drainage issues  and one reroute needed to be put in place. Expresso has been adopted by MEC, nsmb.com and RockShox meaning that  lots of the work was going to  get done.

For the MEC crew, the meeting point for each trail day would  be at the top of Mountain Highway. From there the group would drive to the start of the trail and head down to the area to be worked on. At this point Digger, a trail building legend on the North Shore who has been trail building for 20+ years, is MEC’s  assigned trail builder, walks the group through the plan was for the day and it was off to work. Along with the digging, shoveling, tamping and lifting, the trail would be beautified by laying down organic soil known as gold and ferns and moss would be planted on the edge of the trail giving it a more natural feel.

On one particular trail day last fall, after thousands of rocks had been hauled from a far distance it seemed to be the end of the day: the group was tired and could barely walk and they were ready to pack up and go home. Digger came to look at the work and proclaimed “well we can’t leave it like that.” And the group knew that Digger was right. With MEC staffer Berglind digging for gold as fast as she could, the 15 other volunteers moved buckets of dirt so quickly that not only was the work completed in 30 minutes, but there was an immense sense of accomplishment among the group.

MEC staffer and trail coordinator, Ash Kelly had this to say:

“We learned about drainage techniques, rock laying, gold digging, how to split cedar and stake take-offs for jumps, how to build bridges and skinnies, and how to finish a trail with details such as moss and ferns. We learned how to work efficiently, and to take pride in the work we were doing.”

This year with the help of a $15,000 Access and Activity grant from MEC, the NSMBA will take their tools to the Bridal Path on Mount Seymour. The 4.2km trail that is used by mountain bikers, hikers and trail runners will be broken into 4 sections with 4 different builders assigned to each particular section. In the end, due to teamwork and the help of many volunteers, the trail work is expected to be completed by mid-July.

Interested in volunteering with your local trail maintenance organization? Check out IMBA Canada, a partner of MEC, to find regional news and events and search for IMBA affiliate clubs and retailers.

About TAP

The Trail Adoption Plan, or TAP as it is commonly referred to, was launched in 2011 by the NSMBA so that the North Shore recreational trails for all to enjoy forever.

About North Shore Mountain Bike Association

The mission of the NSMBA is “Trails for all, Trails forever!” They are the voice for the mountain biking community on the North Shore and develop and sustain the network of trails while fostering a mountain biking culture and community.

About the International Mountain Bike Association

IMBA Canada is a non-profit trail advocacy organization whose mission is to create, enhance, and preserve great trail experiences for mountain bikers throughout Canada. MEC is a national partner of IMBA Canada to help deliver their Take a Kid Mountain Biking events which happen across the country.

The post Tales from the Trails appeared first on MEC Blog.

What I love about paddling is its endless variety. By switching up your time, place and boat, you can make it as easy or as challenging as you want. I’ve taken people who’ve never been in a kayak before on summer evening cruises in Vancouver’s English Bay. Gotten myself pummeled into glorious exhaustion in Tofino surf. Let gentle currents sweep me along, not merely riding on a river, but becoming part of it. I’ve stroked across miles of open sea to land on exposed islets off BC’s northern coast. And canoe-camped in luxury with my wife and our canine companion.

That’s also what I love about MEC Paddlefest events. These family-friendly days, held across Canada, offer something for everyone. There are fleets of kayaks, canoes and paddleboards to demo, purely for the fun of it or to figure out which craft is right for you. Experts offer on-water and dryland workshops, from beginner to advanced. You can score killer deals on used equipment or find a new home for gear you no longer use. Get the lowdown on new products from the exhibitors at our booths. Meet potential trip partners. Or just hang out and soak up the happy vibe as you dream about your next paddling adventure.

Get the where and when for your nearest Paddlefest on the MEC events site.

The post MEC Paddlefest: Dive into The World of Paddling appeared first on MEC Blog.

MEC Envoy Amy Sutley recently celebrated a win at the Youth National Championships in Saanich, BC, where she was also awarded the Canada Cup, given to the best overall climber in each category. We caught up with Amy to chat about her recent success.

How does it feel to be National Champion? Did you do anything special to celebrate your win?

The feeling still hasn’t quite sunk in yet. Going into this competition with such a tough field, I hadn’t allowed myself to even think about winning, so the results came as a little bit of a shock!

Since I had to catch a flight back the next morning, I celebrated on the day of the win with good food and friends. It felt awesome to just relax and be able to eat foods I had been craving for a while. My biggest reward was definitely the double scoop of chocolate gelato for dessert.

What was the biggest challenge you faced at the Youth Nationals comp?

The biggest challenge was the anxiety I suffered before my final route. During my preview of the route, I spent nearly half of it looking at the start holds. When I spread out my arms to full span, I could just barely touch the two split start holds, plus the next move was also quite lengthy. I knew to get the first move, I’d have to be 100% solid on those starting holds, and I wasn’t sure I could do that. That’s when I began to get scared.

Because my headspace at competitions is usually one of my biggest strengths, my panic attack threw me off guard a little. Fortunately I was the fourth climber out, so I didn’t have much time to dwell on it. After a little positive self-talk, I faced the wall and decided what I was going to do. To my relief, my plan for the first move was successful and I just barely managed to establish myself on the wall. Once I got past the beginning, I was able to calm down a little and focus on the climb.

Give us a sense of the training that you did this year to prep for Nationals.

The training we do is designed so we’ll reach peak performance right around Nationals. We train in phases of general fitness, power, endurance and stamina and then tweak that sequence to fit the needs of the facility we’ll be competing in. Since this gym is so tall, I knew the routes would be super sustained, so I made sure to focus on endurance as much as I could.

I think one thing that really helped this year was that I had more outdoor climbing days than any other year of my climbing career. This wide exposure to many different crags and a variety of styles really pushed my development and helped me win the comp.

What do you love most about comps?

The independence they allow the competitors. Although the individualistic nature of the sport places more pressure on you to succeed, the reward of personal satisfaction after a good climb is even greater. There’s no better feeling than working for something for a long time and finally seeing all your efforts come to fruition.

How long have you been climbing, and what got you into it?

I’m just reaching the end of my eighth year of climbing. My first ever climb was on a dinky little porta-wall at West Edmonton Mall… I’ve been addicted ever since. My parents even kept the sticker the mall staff gave me that says, “I ROCKED THE WALL!” 

Where’s your favourite place to train?

My home gym, the Calgary Climbing Centre. That gym has cultivated a really psyched community and I’ve never gone to the CCC without being greeted by more than a few friendly faces. Plus, it’s home to my amazing coaches. Without them, I definitely would not be who I am today.

How do you find comps help your outdoor climbing?

I think comps have taught me to manage my headspace really well, which is really useful when you have to focus on a scary move or keep calm while struggling for a sketchy clip. The ability to not psych yourself out at a big competition such as Nationals also translates really well to not getting overwhelmed before a big outdoor redpoint, which can be equally intimidating.

What’s your favourite piece of gear right now?

Definitely my MEC Synergy LT Jacket. Since the gym I recently competed in is partially outdoors, this jacket was a lifesaver during the comp in rainy Victoria. It kept the cold wind off my back during preview and kept me warm and dry while I was cheering on my friends from outside. Plus, the past few days in Calgary have been just as wet, so it’s been a really useful addition to my arsenal of outdoor clothing.

Do you have any tips or advice for folks looking to compete in their first comp?

I’d say, “Relax!” First time competitors are often self-conscious and worried about being judged by better, more experienced climbers. Chances are, if you’re thinking of doing your first climbing comp, you’ve probably already been climbing a bit, which means you’ve probably also experienced the awesomeness that is the climbing community. This means that you’ll understand when I say that everyone is rooting for you. Despite what you think, there’s no judgement, everyone’s just there to have a good time and get psyched on some climbs. So pull on your shoes, chalk up and get going already!

Here’s a video of the Amy’s winning climb by Kevin Segedi:

The post MEC Envoy Amy Sutley Crowned Youth Nationals Champion appeared first on MEC Blog.

Overall, I feel like things are really starting to click with my training schedule. Last weekend, I did my 50km long ride in a pair of chamois shorts, arm warmers, and a jersey, and it was amazing. I felt fast and light and was acknowledged by at least three roadies. Granted, it was three very subtle nods, but I know they were saying “Welcome to the club, friend!”

I revisited Burnaby Mountain, and with the help of Allan’s hill climbing advice, I didn’t feel nearly as much hate toward the mountain as I did the last time I rode up it. I’ve taken a liking to Kona Cola Nuun tablets, which are laced with caffeine and highly enjoyable. My “spin-class-for-speed-ride” change-up is totally working for me – sweating it out to obnoxiously catchy Lady Gaga songs makes the hour fly by, whereas my previous speed workouts felt more like staring death in the eye for 60 minutes.

I’m trying to be diligent on my routine bike maintenance, but for whatever reason, I have a serious block against wiping down my bike after a ride. Check the tire pressure, check for cuts, check alignment – all fine. But taking a towel to it after a ride? I go blank. (And then I wheel into the bike room at MEC, and am instantly shamed by the gleaming frames that surround me. I’m working on that.)

The one thing I can’t seem to shake, though, is the niggling thought of being sidelined by an injury. Since I broke my ankle two years ago, injuries have become a heightened, some may go as far as to say paranoid, fear of mine. I need the inside scoop on how to keep my body from unexpectedly falling apart before the ride.

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A few weeks ago, Dr. James Grimmett, Doctor of Chiropractic and Active Release Technique (ART)® instructor, came to MEC head office to do a staff Lunch & Learn on injury prevention for runners and cyclists. I spent the entire presentation in the state of “ah-hah!” The connection between my posture, non-existent (but hopefully growing?!) core strength, and my hips finally clicked. And when Dr. Grimmett shed light on something that had never even occurred to me – the difference between a tight muscle and a weak one – I knew I needed to pick his brain for more info.

MUSCLES
I’ve always been fairly negligent when it comes to stretching. And when I say “negligent” I mean “lazy.” It’s just one of those things that I know I should do, but very rarely dedicate any time to it. I’ve attributed tight muscles to my recurring ankle and hip issues, but when this very issue was addressed in the Lunch & Learn, Dr. Grimmett’s response blew my mind.

“A tight muscle and a weak muscle can present in a similar fashion. However, a tight muscle is likely from a bit of over-use, like when you’ve run a marathon and have really expended those muscles – while you can certainly feel muscle soreness, regular mobility will generally sort that stiffness out,” says Dr. Grimmett when I asked about, what I had believed to be, perpetually tight hips. “However, when you’ve been feeling something for a while, or you have a recurring muscle issue, you should start to ask why – why is this tight, why is this happening?”

Okay, I’ll bite… why? “When a tissue is weak, its capacity and range of motion diminishes. When the body senses that weakness, it contracts and begins to guard against movement to prevent any further damage being done to that tissue,” Dr. Grimmett explains. “And the last thing a guarding muscle wants is to be taken to its end range, such as with a stretch. Forcing a guarding muscle into a stretch that exceeds its end range is like opening Pandora’s Box. The longer a compensation pattern takes place, the more injured a tissue can become.”

Hearing this makes me feel really sad for my poor body, which I know has been compensating from the moment I broke my ankle. I can only imagine the in-fighting that now goes on between my hip and ankle: “You do it! No you do it, it’s your job. But I’m so weak – I’m being guarded, remember?” And so, resignedly, my overspent hip carries the brunt of the load until it can’t anymore. And that’s when I land back in physio, cursing my laziness and promising that if I just get through this injury and back on the road one more time, I’ll become a faithful stretching convert. But now that this whole tight versus weak stuff has come up, I’m starting to realize that chronically stretching something that’s weak is likely more damaging than helpful.

“Although research is lacking in the world of stretching, from an observational standpoint it’s hard to not support the role that stretching, in addition to strength and balance, plays in the performance of powerhouse athletes like Usain Bolt, Bruce Lee, Roger Federer, whose muscle tissue and fascia is healthy and strong. Athletic performance is about putting it all out there and getting your muscles to work at 100% of their capacity, and the stronger and healthier your muscle tissue and fascia is, the more able you are to enhance the function of that muscle and perform at a higher level,” says Dr. Grimmett. “However, when stretching a muscle that is tight due to weakness, it’s likely to backfire because you’ve taken it out of its recovery mode. Any work that muscle does needs to happen within the limited range that the guarding provides, and under a load that the tissue can tolerate so that it’s able to build strength, safely.”

SELF-ANALYSIS

When I hear this, I have a flash of worry: I know my hips are weak, but what about other parts of my body? For my entire active life, I’ve believed that my hips are tight, and now I’m learning that for my entire active life, they’ve just been weak. Are there red flags I can look for in my form or mobility that would tip me off to other weakness or potential injury sites? “Definitely,” Dr. Grimmett responds, “There are a number of cues you can use to self-assess where your body is at.”

Here are four ways to analyze your body:

1. Posture: “Take a look at your side profile in the mirror (you can also set your camera’s timer and snap a photo of your side) and hold what you feel is your best attempt at good posture. You don’t want to be too rounded forward and you want your ears directly over your shoulders. If you’re looking at yourself straight on in the mirror, it’s normal to have your dominant hand hang slightly lower than your other one – it is stronger and will naturally hang lower because of gravity.”

And of course, this all begs the question: What is good static posture? Dr. Grimmett says, “I subscribe to the idea of functional centration, which means that the best possible load distribution comes from maximum contact of articular surfaces.” Translation: you always want maximum contact between your bone joints. “When you’re moving, your joints will be in locomotion, like an elbow in tennis or your knees in cycling, but your spine should remain stable and quite rigid.”

So not like this:

The Triplets of Belleville: http://www.imdb.com/title/tt0286244/

And more like this:

Source: “Clinical Biomechanics: Musculoskeletal Actions and Reactions”, R. C. Schafer, DC, PhD

2. Shoulders: “Your shoulder blades should lie flat against your back. Scapula “winging” (aka: your shoulder blade sticking out from your back ribcage) is a sign of shoulder girdle weakness, and will make holding any sort of rigid position on your bike quite tough,” explains Dr. Grimmett. If you can’t see this in a mirror, have a friend run their hand over your back when you’re standing in your best posture.

3. On-bike position: “Partner up with a friend and ask them to watch you ride. Basically, they’re looking at your plane of movement to see if you’re symmetrical. Is one shoulder blade flaring out, does one knee go in out, or are they symmetrical? Does your spine appear to be moving a lot? If your posture seems off, one of the first ways to address it is simply to have your bike properly fitted. A seat that’s too high or bars that are too far away could easily be what’s causing on-bike asymmetry.

4. Movement: “There are several tests used to assess your body’s global movement patterns, which account for the body’s range of motion and mobility. One of these tests is to bend over and touch the floor without bending your knees*. Not being able to so is a sign of dysfunction.”

* This should simply be used as a test to assess a global movement pattern, not an exercise, as the forward bend is one commonly done poorly.

EXERCISES

In addition to busily micro-analyzing my movement patterns and posture, I ask Dr. Grimmett if there are exercises I can do to beef up areas I know are weak, and practices I can introduce to my cycling workouts to minimize the potential for injury. And of course, there are.

1. Increase lateral stabilizers and while you’re at it, weight bearing activity
“Cycling isn’t about great flexibility; it’s about a limited range of controlled, linear motion. Your body will greatly benefit from a strong lateral support system however, because it will help to keep that linear system true,” says Dr. Grimmett. “Also, because cycling is a non-impact sport, adding a weight bearing element to a lateral exercise will increase your hips’ strength and help ensure good bone health.”

Increase your lateral stabilizers with leg raises:

• Lie on your side with your entire back body against a wall (the purpose of this is to make sure that your hips remain stacked directly on top of one another; you’re using the wall for alignment).
• With your feet flexed, raise your top leg about 30-40cm off of your bottom leg, making sure your heel stays along the wall the entire time.
• Lower your top leg.
• Repeat the raise-lower motion 120 times per leg.
• Remember: an exercise is only good if it’s done properly. Taking the time to execute an exercise the right way is far more effective than volume or quantity.

For a weight bearing lateral exercise:

• Walk sideways, taking side steps of about 30cm, leading with the same leg each step.
• Keep your feet parallel, and perpendicular to the floor.
• Once you’ve stepped about 30 feet, switching lead legs and sideways walk back.
• Once you’ve mastered doing the 30-feet walk—there and back—3 times (and “mastered” means that you end your third rep with a burn/fatigue in your lateral hips) then try the same exercise with a Thera-Band (or something elasticized with resistance that you can tie into a circle; I use my Pilates stretch band) wrapped around your mid-calves.
• Get creative at work and give your hips a wake-up call by trying to do this sideways crabwalk while sitting in your rolling desk chair.

Note: I am using a Thera-band to do the sideways walk; however, it is Dr. Grimmett’s recommendation to start without the band until you’re able to master 3 reps of 30-feet, there and back, sideways walks.

2. Take it one leg at a time
It requires lateral stability and balance to do a one-legged squat correctly. And when you’re riding, you’re firing off of one leg at a time, which makes doing individual leg squats an excellent complementary exercise for cyclists, not just to ward off injury but also to harness more power in your legs for grueling hill climbs.

• Bend one leg at the knee, raising it slightly so that you’re balanced on one foot. (You can lift your raised leg to the front or the back.) Lower yourself slowly on your supporting leg as far down as you can go without your knee going over your mid-foot.
• Raise yourself up and repeat without lowering your elevated leg.
• Do the same with the opposite leg.
• Hold onto the back of a chair or balance yourself using a wall if you need a little extra stability. Some athletes prefer to do a balanced squat, propping their raised leg up behind them on a bench so that they get a stretch in their quad, in addition to the squat.

3. Always Balance Out
“Go for a walk following every ride you do,” says Dr. Grimmett. “This counters the constant state of flexion your hips were in for your entire ride, which is important because it allows you to straighten up and work on posture.”

“Hips that are too tight can commonly manifest as a low back issue,” explains Dr. Grimmett when I ask for an example of what happens when tight hips are put into motion too quickly. “Think about the bike-to-run transition at an Ironman. You get off your bike – and for someone doing an Ironman, this can be after 6- 8 hours of being hunched over their bars – and you’re suddenly trying to go from a state of flexion to a state of extension, without any sort of warm-up or loosening. Your hips are still so tight that you’re curled over for your first few steps but, because your head is telling your body to run, your back is trying to adopt an upright position. This action can seem abrupt when the hips are fatigued, and your body, sensing the potential for injury, causes the front hip muscles to become guarded. And so your back musculature, unable to surpass or overpower the guarding hip flexors, begins to spasm. This stops the movement and eliminates the threat to your hips, but ultimately takes you out of the race with what you think is a lower back issue.”

Ah, gotcha. I’ll start walking. Another added bonus to the post-ride walk: “It will inject some energy into your tired legs by getting the blood flowing into your calves,” says Dr. Grimmett. And it also provides you with some of that weight bearing exercise that’s mentioned in point #1.

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I am so thankful to have a better understanding of what’s happening in my body, and knowing some preventative measures I can take to ward off injury is so empowering. Throughout our talk, Dr. Grimmett also brought up the importance of breath and the role it plays in posture support and dynamic movement, and from this, locomotion. Breath is something that I always forget about; it’s just so innate that I hardly ever think of it being something I could leverage for power. When he cited that 70% of adults don’t breathe properly at rest, I knew it was something I needed to look into further. If you want to learn more about how breath connects to power and performance, check out The Prague School of Rehabilitation Rehab. It is the Rolls Royce of studying the role and mechanics of dynamic neuromuscular stabilization (which is what all of this is related to).

Wishing you safe and happy rides for week 7 …

The post Ride Don’t Hide – Go Away Injuries, and Stay Away appeared first on MEC Blog.

The ocean’s not only a place for recreation – it’s also as a place of sustainable and responsible commerce, and a wilderness to be respected. To inspire and stimulate people to explore their relationship with the ocean, the Vancouver Festival of Ocean Films (VFOF) brings together local and international filmmakers and presenters in a multimedia event and film competition.

Now in its fourth year, the festival will present three unique shows at the Vancity Theatre in Vancouver on June 8 and 9 in celebration of World Oceans Day. VFOF will also be joining with Ocean Networks Canada to offer a fourth show in Victoria on June 9.

In addition to showcasing films by some of Vancouver’s amazing local filmmakers, the 2013 festival line-up features productions by inspiring international filmmakers, including:

THE BIG FIX

The Big Fix premiered at Cannes in 2011 and is an un-coverup of the BP oil spill in the Gulf. This exposé raises awareness about the serious Deepwater Horizon oil rig explosion off the Louisiana coast in April 2010. Eleven workers were killed by this catastrophe, and nearly five million barrels of oil spilled into the Gulf of Mexico over the next five months. The Big Fix exposes the truth behind the spill and BP’s negligence in the aftermath.

STAND

STAND, presented by Quiksilver Waterman, takes viewers on a journey through the waters of British Columbia’s west coast. Under threat by the proposed Enbridge Northern Gateway pipeline and tanker route is a coastline of immense beauty, pristine ecosystems, and a way of life rich in culture and history. STAND won the Vancouver Festival of Ocean Films’ grand prize of a ten-day trip for two to Antarctica with One Ocean Expeditions.

Whether your interest lies in surfing the cold hard waters of the west coast of Britain, stand up paddling on waters off B.C.’s northern west coast, or exploring the issues around the BP oil spill, there will be something for you at the 2013 Vancouver Festival of Ocean Films.

MEC members purchasing tickets online at www.vfof.ca can access a $3 discount when they use the promo code MEC2013. For more information, visit events.mec.ca.

The post Vancouver Festival of Ocean Films appeared first on MEC Blog.

It’s 6am, and I already have a soaker. I forgot my paddling booties again, and now my foot is going to be cold and wet all the way to work. Two hours in a canoe with a wet foot, and no cup of coffee within reach to ease my suffering. If I was in my car, on the bus, or even on my bike I’d have a cup of coffee, but there are no cup holders in this boat.

A piece of gear like a cup holder would really come in handy for the 6am start of a two hour commute by canoe into downtown Calgary along the cold, green Bow River. If they don’t make cup holders that attach to the gunwales of a canoe, they should. It would be the perfect piece of gear for the annual MEC Calgary “Canute.”

Allow me to explain. Canute is the combination of the words “commute” and “canoe.”  We commute to work in canoes. We are proud canuters, and crafty wordsmiths. Every Canute, despite my whining about wet feet and the lack of coffee, ends up being my best morning commute of the year.

Since 2007, the Canute is how our staff in Calgary launch the annual Commuter Challenge. It started humbly with me and Kyle, our Inventory Team Leader, deciding to do something different during Commuter Challenge week in an effort to get the Commuter Challenge some media attention. Aside from it being a great way to start the day, our portage through downtown to the store was worth the effort alone for all the funny looks people were trying not to make. I guess it would be far too unprofessional to lift your head from your smartphone to acknowledge the dude standing beside you at the crosswalk with the canoe on his head.

From its small beginnings, the annual Canute has grown into quite the event. As many as thirty of our staff take part each year, and the “vehicles” range from canoes and kayaks to stand up paddleboards and pool toys. The bar keeps getting raised, of course, and every year someone pushes the limits along with our perceptions of what a “vehicle” is and what it means to “commute.” I started out by paddling a canoe into work, and later on fellow staffer Joel shows up with an inflatable alligator.

Last weekend, we headed to the water once again for the Commuter Challenge. Without coffee cup holders and probably without neoprene paddling booties, but on our way to work via the most Canadian mode of transportation you can find (aside from maybe the dogsled). A symbol synonymous with our past propelling us through an event that is all about our future. There is something profoundly poetic about that. Not half as poetic as Joel getting to work on the back of a child’s water toy, but poetic nonetheless.

Commuter Challenge is an event that lives up to its name. It challenges us to consider how we get to and from work, and to travel in a way that reduces our environmental impact. Even though that does sound like a bit of work, I know an inflatable alligator that considers it the highlight of his year. A challenge is what you make it, and MEC Calgary staff make it a couple of fun hours on the water in the morning before work. We just have to figure out a way to make the return trip a little easier. That upstream trip home may be best left to the salmon.

Written by MEC staffer Brad Clute, Regional Sustainability and Community Coordinator for British Columbia, Alberta and Prairie Regions.

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