www.snowboard-women.com

When it comes to dressing for snowboarding, it’s all about the layers. If you don’t wear enough layers, you’ll be too cold. If you wear no layers, and just a bunch of bulky clothes, you’ll be too hot because you won’t have anything to take off. So here’s some basic advice on what to wear & how to dress in layers on the mountain.

1. First, you need a base layer to provide the initial layer of insulation and to wick sweat away from your body while you ride. The base layer is usually snug-fitting (not super tight) thermal pants or tops made of a polyester blend, or a layer of silk long underwear.

Recommended base layer items:

• Shirt: Under Armour Base 1.0 Long Underwear Crew
• Pants: Hot Chillys MTF3000 AM Baselayer Long Underwear Pant

2. On top of your base layer, comes your insulating layer. This is a thicker layer which plays the biggest role in keeping you warm. This layer is typically fleece or wool for warmth. I typically go with a fleece zip-up vest over the base layer, or if it’s really cold, a long-sleeve fleece. Then, fleece pants, or another pair of thermal pants on top of some silks.

Recommended insulating layer items:

• Vest: Women’s Furnace Vest
• Long Sleeve: Columbia Colter Bay Fleece Hoodie
  
• Pants: Under Armour All Season Gear Fleece Pant

3. Next, on top of the insulating layer, is the protective layer. This layer is your outer layer - pants and jacket, usually made of a waterproof and windproof material. I won’t list recommendations because your choice of jacket & pant is highly personal, but look for both a jacket and pants with a lot of pockets, gaiters in the waist and the ankle to keep out snow, and a hot color combo that you won’t get sick of after 1 season.

• Shop for a jacket and pants in the Women’s Snowboard & Gear shop at The-House.com.
  

4. Capping off your day on the mountain should be these other items, for warmth (and in some cases, additional safety)…

• Beanie or Helmet (your choice of color & style. just make sure to buy ASTM rated F2040 helmets)
• Face Mask w/ Neck Warmer: I recommend & wear the Seirus Neofleece Combo Scarf
• A nice warm pair of mittens
• Goggles (again, a personal preference so no reco’s here)
• Snowboarding socks - I wear Wigwam Wigwam wool-blend socks
• Hand and foot warmers to stash inside your mittens or boots - they last for hours!

Some other advice:

• Do not wear jeans on the hill. They just get soggy.
• Same goes for cotton socks. Wool blend are better.
• If it’s really cold you might be tempted to wear a scarf. Not a good idea… you could get it caught on the chairlift when you get off, I’ve seen it happen! Use a close fitting Seirus face mask/neck warmer combo or just a fuzzy neck gaiter instead.
• It’s better to be too warm than too cold… you can always take layers off at the lodge and put them in a locker. But if you forget items at the condo and you’re too cold on the hill? Well, either stay cold or buy more stuff in the lodge (ugh, that’s how you end up with 5 face masks!)

For a handy, more comprehensive list of what to pack, you can also check out our downloadable PDF of a snowboard trip packing list for women.

Did you know the base elevation of Mammoth Mountain is around 8000 feet, and the summit is just over 11,000 feet? To those of us who don’t live in the mountains, particularly us Southern California folks, the summit is over 2 miles above sea level!

The altitude results in much “thinner” air - that is, it feels like it has a much lower oxygen percentage than the sea-level air we’re used to breathing, because of the reduced air pressure at altitude.

This means that the human body “feels like” higher volumes of air must be consumed to get the same amount of oxygen that the body needs.

The effects of altitude on the body can be felt immediately when you finally arrive at your condo - go ahead, run up that flight of stairs! See how fast you start breathing? And your heart, the way it races a mile a minute?

I definitely notice the effects of altitude on my body immediately upon finally emerging from our car trips to Mammoth. I have a racing heart, I breathe much shallower, and I have virtually no stamina.

While not much can be done to prevent the effects of high altitudes on snowboarding trips, there are a couple of things you can do to reduce some of the symptoms. Here are just a few ideas that should be helpful in your coping with altitude on your snowboarding trips.

1. Drink lots of water. I always knew it was really easy to get dehydrated up on the hill. But I always thought it was because I didn’t take enough water breaks during riding (damn lift lines at bottom are too long!) But apparently the body doesn’t conserve water as much at higher altitudes due to a decrease in the hormone that regulates the body’s water retention. So what does this mean? Drink up! Drink as much as you can stand… when you get to your condo start pounding the agua! And try to drink at least two+ bottles over the course of your day on the hill. Stay hydrated!
2. Don’t exert yourself unnecessarily. As with the stair-climbing example above, the result of the higher altitude and “thinner” air makes you breathe much harder and your heart beat much faster. So take it easy… no running up the stairs or working out or rough sex. (If you can help it.) Especially that first night - relax and let your body slowly start acclimatizing.
3. Be wary of drinking alcohol! I don’t know why, and am too lazy to look it up right now, but basically, for me and my friends, one drink on the mountain equals the effects of roughly THREE drinks at sea level - probably something to do with the way the body processes things differently at lower air pressure! Keep this in mind when you hit the bars! You will get wasted if you’re not careful.
4. Optional: bring sleeping pills or anti-anxiety meds. You know what? I really do believe in “Better Living Through Chemistry” when appropriate. I don’t take many prescription drugs, but when I need to, like if my heart is racing 120+ beats per minute due to working harder at altitude, I’ve found that Xanax is one of those magic mama’s little helpers that makes it possible to sleep. The altitude causes the heart to pump really really fast, because of the “thinness” and “oxygen-less” feeling air. So a nice sleeping pill or muscle relaxant or a Xanax finally allows me to relax a little. (NOTE: I am obviously not a medical doctor and do not know the ramifications of taking these drugs in altitude but I know they help me sleep so take it for what it’s worth. Please consult your own doctor for their advice here!)

By the end of the 2nd day you should start to feel slightly better - less racing heart, more regular breathing. But by then it’s almost time to go home… and be ready for the next trip where you’ll start all over again. Be prepared for the altitude, it’s nothing to mess with!

Note: some people are affected by serious altitude sickness symptoms even at 8000 feet or less. Read more about altitude sickness at Wikipedia.

Wahoo! The 2008 snowboarding season is officially in high gear. With me and the crew headed there this weekend (Jan. 18-21), here are some special tips for women for what to pack for your upcoming snowboarding trip.

Now this ain’t your standard list, because there are special considerations for the mountain weather and us girls’ comfort on the hill and out at night. Download this list when you’re packing for your next snowboarding trip and you’ll be glad to have these little creature comforts to make your days and nights in the cold that much better. Plus, it may help you remember things you usually forget!

• What To Pack on a Women’s Snowboarding Trip (89k)

Did I forget anything? Let me know!

Back when I first started snowboarding, I used to wear what I thought were pretty warm gloves. Having grown up on the East Coast though, I know that mittens are by far much warmer than gloves (because your fingers are all mooshed together and they keep warmer that way.) And after days of freezing fingers, I wanted something much warmer on the hill!

So yeah, I saw the light and began wearing mittens. But sometimes mittens are just so cumbersome! Sometimes you want the dexterity of having separate fingers, but the warmth of mittens.

Well I have the solution for you! These Women’s Toaster Softy Mitts
are perfect - I first discovered them in Vail 3 years ago.

I picked up a pair myself in Whistler last week to replace my old ones. Here’s how they work:

You slip your fingers into the glove inner-liner…

that goes inside the outer waterproof mitten part…

Which you can then unzip on the side…

and access your four separate fingers when you need them to restrap your bindings, open your backpack, take a picture, unscrew your flask, etc.

These snowboarding gloves are the best! They keep you warm, AND give you the option to have more dexterity for detailed tasks without taking off your gloves. Plus, you can use the zipper to slip Hand Warmers right in next to your fingers - to keep even warmer!

Want to keep your hands warm while snowboarding? Go and get a pair of these; you won’t be sorry (and you won’t be cold!) Women’s Toaster Softy Mitts

Did you know that Shoes.com sells snowboard boots online? There is a really decent selection (30 styles) on their site, good brands, and prices seem reasonable. I haven’t been in the market for new boots for a while (I’m gonna wear these Burtons till the soles come off dammit, they fit me so well!) but if you need some new gear, and know what you want to buy, then head here. And a secret tip - I’m a KCRW member and they offer a 15% off discount to members at this URL which I’ll share with ya:

http://www.shoes.com/kcrw

Go here to activate the discount and then do a search for “womens snowboard boots” to bring you to their full assortment of boots. And while you’re at it, you should consider becoming a KCRW member too, to take advantage of all their other discounts, and support this awesome public radio station at the same time!

The only thing is about buying boots online, it’s so important for boots to fit you perfectly, that you should be sure of what you’re getting. If you were so inclined, you could go try different pairs on at a brick & mortar store, decide on a model/size that works for you, then head here to get a sweet discount. Shoes.com also offers free shipping & returns (like Zappos.com, my other favorite online shoe store) so it’s a good deal all around.

I’m in San Diego this weekend and it is like 75 degrees today, not kidding. It’s gorgeous out, which makes it hard to think about snowboarding, snow, and cold weather nipping at my face! So I came up 5 things to do to get in a snowboarding mindset, when the weather outside is less than frightful…

• Go beanie-shopping at your local snow sports store. Get yourself a new beanie for the season! It’s a perfect time, with holiday sales going strong. You won’t feel guilty buying just one little thing for yourself right about now.
• Take your board in for a hot-wax or full tune-up. Did you put your board aside after your final trip last season? Chances are it’s a little dinged from all your runs. Bring it in for some TLC (and you can check out the cuties working at the board shop while you’re at it.
• Make sure your car, racks, and chains are ready. Are you like me and have to pack chains each time you head to the mountains? Each season, you should always make sure they’re not worn or frayed and if so, replace them. And maybe give yourself a refresher on how to put ‘em on. How about your racks? Do they have rust? May be a good time to replace them. Or maybe they just need an adjustment/tightening so you don’t lose your board at 70mph on the 395. And your car… is it ready for the winter? Before any long drive, check all your fluids, especially oil and coolant/antifreeze.
• Watch some snowboarding videos. This is a no brainer. You don’t even have to buy a DVD. Just head over to YouTube! You’ll find yourself jonesing for the mountain in no time (and not to mention, getting sucked in for hours watching the thousands of videos available there.)
• Check your calendar and plan where to go each long weekend! Do you have your snowboarding trips planned yet? Well, i’s time to hop on it! Rooms/condos for the long weekends usually sell out way in advance at the ski resort towns around the country, so get those reservations now! I recommend VRBO.com to search for vacation rentals in any ski town you can imagine.

So even on a summer-like day in sunny SoCal, you can get yourself psyched up for snow and fun. Happy holidays!

Well, now that it’s December 1, I’m really getting into a winter mindset. It rained all day yesterday in Los Angeles, so I hope that the storm which passed over us was up in the Sierras first, to give Mammoth some snow finally! According to the MammothMountain.com site, there is still just a 14″ base… still, that’s better than the 6 inches of snow they had a few weeks ago.

I’m still excited to hit the mountain. Before I started snowboarding, I wondered what the big deal was… I had been to Mammoth a few times before but I usually spent my time roaming around the town or hanging out in the ski lodge with a few drinks while my friends hit the ski runs. When I finally got the courage to try snowboarding, I was surprised at how hard it was to learn initially. But then you learn it and it’s almost like second nature.

With that in mind, ff you’re a beginning snowboarder, here are a few tips as you learn.

• Take a lesson or two to get started. If you’re an absolute beginner, learning the proper form and techniques is essential so that you build good snowboarding habits from the outset. Too often, beginner snowboarders learn bad habits, and it’s hard to break from something you’re familiar with as you do it more and more.
• Yes, it hurts when you fall (duh.) And when you’re just learning, you will fall… A LOT. To minimize the bruising, I highly recommend picking up some knee pads to wear under your pants - try these wrestler-style ones and even consider buying some padded-bum protectors for under your snowboard pants.
• You should also wear wrist protectors so that when you go to break your fall with your hands, you don’t break your wrist(s). This is a big injury to beginning snowboarders.
• Better yet, if you can remember, when you fall, don’t reach out your hands to break your fall. Tuck your arms in and just roll with the fall. It’s hard to do this, because your instinct is to break your fall with your hands, but that increases the risk of injury.
• Go snowboarding with someone who’s better than you. Not a complete shredder, but someone who will challenge you to push past your comfort zone. If you always go with a bunch of other beginner riders, you’ll just keep yourself at the same level. If you snowboard with better riders than you, it’ll force you to step up your game and ride faster and harder than you’re comfortable with, which will only improve your own snowboarding.
• Go as often as you can! At the risk of sounding cliche, practice really does make perfect, especially when you’re learning a new sport like sliding down a mountain on a slippery snowboard!
• Most importantly, don’t get discouraged. Learning to snowboard involves climbing a very steep learning curve. The first 2-3 days are the hardest. But it’s true - there is a magic moment usually around the middle to end of the second day on the mountain when you just “feel” yourself “getting it,” and suddenly you find yourself with more confidence. You’re actually riding on the snow without feeling wobbly, you can even link your turns! So push through those difficult initial runs, and keep going - you WILL get better!

Ultimately it is a lot about your attitude. Be confident and positive, and open to learning this new and somewhat foreign-feeling sport. Snowboarding is great, and don’t be bummed if you find yourself feeling like a clumsy idiot on the slopes… we’ve ALL been there at the beginning!

Are you just about ready to get on the mountain? I am! To get myself in the mindset of snowboarding and hanging out in the fun mountain towns, I spent some time the other day searching for pictures & videos of Seth Wescott, the 2006 Olympic boardercross gold medalist. Yum! Okay, besides the fact that he’s this hot snowboarding guy, with an Olympic medal to boot, I was really into the amazing footage of him hitting the acres of untouched powder in Alaska. The guy is a fearless and talented rider who is a great inspiration to all of us “stuck” here in these warmer climates!

Aside from all the fun snowboarders to meet when we hit the mountain, there is of course, hours and hours of riding to be had every day. If you haven’t boarded since last spring, like me, then you’re probably going to need to get yourself in a little bit of shape for the mountain. Since Mammoth and many other resorts are not likely to open for at least another few weeks, there’s still time to begin some strength, balance, and flexibility exercises that will help you gain confidence, ride better, and hopefully prevent injury.

Remember that your legs need to get used to being in a permanent “squat” position with your knees bent. Obviously, you need to ride this way to keep your center of gravity low and your shock-absorbency potential at its maximum. The only thing is - keeping yourself in this position requires some endurance and strength! Try these exercises now to get ready for the season. (NOTE: I am not a doctor or a physical trainer, these exercises have worked for me in the past. With that in mind, please, before embarking on any new exercise program including this one, ask your doctor if the following exercises are appropriate for you to do.)

Strength

Begin your strength training with at least 5 minutes of warm-up - fast walking on a treadmill at 3.5MPH or more is usually sufficient.

• Standing Lunges - Lunges will likely leave you in pain the next day, but they’re effective full-leg strength and overall balance builders. Standing with feet together, hold at least a 5-lb weight in each hand (more if your legs are already pretty strong), and step forward one foot at a time so that you end up in a lunge position with that leg’s knee directly over the heel. Do not go any further than that to avoid damaging your knee. Step the foot back to both feet together (starting position.) Do 3 sets of 10 reps per leg.
• Squats - know them, love them. Squats will help your quads and hamstrings develop the strength and stability they need to keep you in that crouched position for hours on end while you enjoy endless runs. You can do squats using the leg-press machine, or standing up and using dumbbells. Again, avoid bending the knees too deeply to avoid injury. You should use enough weight so that you can still do 3 sets of 10 reps apiece, but you’ll be a little sore the next day.
• Calf raises - you probably realize that your calves play a big role in helping you control your transitions between your toe and heel side. Strengthening your calves will offer you more control in those transitions. Just stand with your toes on the edge of a stair or bench (hold something for support) and, one foot at a time, raise your body up and down. Your own body weight should be enough to start with, but as you get stronger, add a 5 or more lb. dumbbell.
• Crunches or ab exercises, plus lower back exercises - Ah yes, the core. Strong ab and back muscles are helpful in your overall stability and help you maintain control in landing after jumps. Do plenty of crunches and other ab work (god knows there are plenty out there.) And don’t forget your back! Too often, people make the mistake of developing their abs without equally focusing on their low-back muscles. This results in somewhat “lopsided” core strength. Both sets of muscles work together to provide balance and stabilize your posture. To work your lower back, practice yoga poses such as Bridge or Plank (using the correct form). You could also try “swimming” - lay on your stomach w/ your hands out in front of you, then slightly contract your back to raise your legs & arms off the floor. Keep your face towards the floor w/o arching your neck. Raise the right arm in conjunction with the left leg, then lower both and switch to the left arm and right leg. Repeat this for 10 times on each side.
• Tricep dips/pushups - What? Arm exercises? You heard me. Unless you have step-ins, you’re gonna spend a fair amount of time sitting at the top of the run strapping in. Once your gear’s all set, you gotta push yourself up off your seated position… over and over! Getting your arms prepped will prevent you from being too sore the next day. Tricep dips are good for this, so are pushups - with pushups’ added benefit being some good core strength training.

Balance

Balance and flexibility play a big role in a snowboarder’s control and performance on the mountain. To develop balance skills, you can practice with this exercise: take two little cones or other objects so you can mark two spots on the floor. With your feet hip-width apart, place the cones about 6″ in front of, and 8″ to the sides of, your feet. (Picture your body being at the center of a clock, and put the cones about at the “10 and 2 o’clock” positions.)

Now, stand on your right foot, and slowly bend your knee and crouch down so that without bending over too much, you can reach your left arm across your body and touch the cone (or almost touch it.) Straighten up and then bend the right knee again, but this time reach across to the left side with your right hand. Keep repeating this for a total of 10 knee-bends (5 reaching with right and 5 reaching with left.) Now switch to the left foot and do the same. You don’t have to touch the cone, the object here is to develop your balance skills (and to some degree more leg strength) in an off-center position.

Flexibility

Finish up your strength regimen with a cool-down of 5 mins on the treadmill, then be sure to spend some quality time stretching out. Don’t push too hard, because exerted muscles are more likely to be injured. Breathe deeply, and on each exhale, stretch just to the point of tightness - don’t force yourself. Try these to target the leg muscles you just worked, courtesy of About.com: Head-to-Toe Running Stretches

Following a strengthening program for 3 days a week (allow 1 day to recover between workouts), before you get on the mountain will get you in better shape for a great season. While there’s no substitute for riding as much as you can to get better and stronger, these suggestions are likely to help you build a solid base!