Gaia GPS

A runner smiles while running down a trail through a burn path.

How to Start Trail Running

by Abby Levene April 14, 2021

written by Abby Levene

Trail running is like hiking’s high-octane cousin. The two activities accomplish a similar objective: travel along a beautiful singletrack trail, often in the wilderness, on two legs. But by moving lighter and faster, running allows you to cover more territory in less time. And thanks to its sustained aerobic component, running transforms even city parks into rewarding adventures. Whether you want to cover a multi-day backpacking route in one day, efficiently train for a thru-hike, or simply discover a rejuvenating exercise regime, trail running can enhance a hiker’s life.

Professional runner and coach Sandi Nypaver sees how hikers can benefit from adding trail running to their repertoire.

“There’s a lot of beauty in hiking and taking a little more time to see everything around you,” Nypaver says. “But it can also be satisfying and enjoyable to cover more ground and see more views or be able to get more miles of trail time in on days you’re short on time.”

Here’s what you need to know to make the leap.

Hiking vs. Trail Running: Similar but Different

Before you lace up some trail running shoes and hit the trail, it’s useful to keep in mind that trail running differs from hiking. Hikers possess a strong aerobic base, durable joints, and wilderness skills essential to thrive as a trail runner. While hiking and running use the same cardiovascular and musculoskeletal systems, the two movements use those systems in different ways.

Walking and running require distinct gaits. Think back to when you started hiking. While you probably didn’t get sore walking around your neighborhood, your whole body might have ached after climbing a mountain. The switch to trail running feels similar. Hiking primarily engages your quads, while trail running uses your glutes, feet, quads, calves, and even biceps.

Running is faster than walking. Your muscles need to contract harder with each step. They also get less time to recover between steps, making you fatigue faster. Plus running is higher impact, placing more stress on muscles, bones, and joints. Running’s added strain on the body increases your chance of injury if you’re not careful, professional runner and coach Sage Canaday warns.

How to Start Trail Running

a runner passes by mountains with a touch of fall color. — *Photo credit: Adam Edwards*

Pick a Trail
Pick a route that’s on the shorter side when you’re starting out. Just like with hiking, you want be cognizant of the vertical gain—climbing will require more energy and time. Consider dedicating some days to flatter trails, and even gravel roads and bike paths, to work on your running efficiency. Good running form translates from the flats to the mountains. Intersperse flatter days with more climbing days to give your body time to recover. Your calves will be sore at first!
You can, of course, combine hills and flats into one run. In fact, Nypaver suggests picking a trail with rolling hills so you can let the terrain help ease you into the sport.

“You could hike the uphills and then run the downhills, focusing on good form and listening to your feet as they hit the ground to make sure you’re not landing too hard.”

Let the course dictate when to run and when to walk, and you will start to acclimate without even realizing it.

Know Where to Go with Gaia GPS
Just like with hiking, use Gaia GPS to discover trails and routes. Map out a route of your choosing, and look at the elevation profile and trail surfaces to get a sense of how long the run may take. Several maps prove particularly useful:

Gaia Topo Map

Gaia Topo shows trails, paths, and hidden unmaintained roads that are perfect for running. This recently updated map makes it easy to find and plan out routes ahead of time. You can even tap on a trailhead or landmark to find suggested routes in the area.

Best yet, this vector-based map is tiny and fast to download for off-line use. The map takes up very little storage on your phone so you can download huge swaths of land, even your entire state, in minutes.

Nat Geo Trails Illustrated

This gorgeous set of maps provides incredibly detailed data on many trails and national parks across the US. Zoom in to see quick tips written on the map, like fording slippery streams, and how many miles until the next water source. National Geographic Trails Illustrated maps show mileage markers between sections of trail, trailheads, amenities, and parking areas.

Satellite with Labels

Topo maps prove invaluable, but sometimes you need a birds-eye view of the terrain to get a sense of what a place actually looks like. Use this satellite imagery layer to see if a trail winds through the trees or over an open plain, for example. Such information helps you decide if you should bring a visor for the sun, or a jacket for a windswept mountain top.

Gaia Streets

A beauty of trail running is that, contrary to its name, it can be done pretty much anywhere. Don’t be afraid to run on surfaces other than trails. Switching up your routine will only make you better at running. The Gaia Streets layer allows you to navigate urban areas with ease. Find city staircases to practice running hills, discover obscure paths through parks, and map out routes that optimize quiet sidewalks and minimize traffic light stops.

USFS Roads and Trails

This is Gaia GPS’s most frequently updated map layer, so it often contains roads and trails that are not available on any other map. This layer also highlights the surface and condition of the trail or road, so you won’t have to guess if you’ll be running on two-track, single track, pavement or dirt.

USGS Topo

The official map of the US Geological Survey, the USGS Topo quilts together all the USGS quadrangle maps for the contiguous United States. These maps are large-scaled to 1:24,000, bringing the character of the landscape into sharp focus if you’re skilled at reading topographic maps. Check out this article if you need to brush up on your topo map-reading skills.

You can use the web map on gaiagps.com to find routes and trails, and plan your run on the big screen. Log into your Gaia GPS account on your computer, and any routes you map out on the web will automatically synch to your Gaia GPS app. Just make sure you “show” the route on the map in the app.

Tip: download maps for the region you will be running through so that you can still access them if you lose cell service. At the start of your run, start recording your track so that you can easily retrace your steps if needed. Plus recording your track will allow to you visualize your run afterward and to repeat the route again.

Start Short and Easy

Sandi and Sage power hike up a mountain. They both are using trekking poles and are wearing hydration vests. — Sandi Nypaver and Sage Canaday in Colorado’s Sawatch mountains.

Start with short distances to stay healthy. While you may be in incredible shape from hiking, your body still needs ample time to adjust to running. Don’t be afraid to throw in walking or hiking breaks as needed. In fact, the best trail runners in the world still hike steep and technical climbs. Listen to your body when it tells you to walk.

Intersperse running days with rest, hiking, or other cross training days like cycling or swimming. In the beginning, aim for running two to three days a week, with at least one day off in between. This cadence will give your body enough time to recover between sessions, while also providing enough stimulus to allow your body to adapt and improve. After a couple of weeks, you can start working your way up to more runs each week.

Listen to Your Body, Not Your Watch
Try not to worry too much about your pace. Setting an arbitrary pace objective isn’t productive. And the pace you will run on smooth surfaces versus rocks and roots, flat terrain versus hills, will wildly vary. Again, practice listening to your body. As running grows more comfortable, try incorporating some fartlek-style runs. Fartlek, or “speed play” in Swedish, refers to adding unstructured intervals to your run. Pick a landmark down the path and run hard to it, then recover for a few minutes while running easy, and do it again. Mixing up the speed within your runs will help you grow faster and stronger.

Trail Running Gear

General rule of thumb — you need less gear than you think. Here are the essentials:

Phone: Download your maps for offline use beforehand so you can navigate as needed. Plus, having a phone on you provides an insurance blanket for emergencies when you have cell service.
Trail Shoes: Find a pair of trail shoes that work for you. Everyone’s feet are different, so relying on reviews can only get you so far. “Try on different pairs to see what feel you like and works with your running form,” Canaday recommends. Go to your local running store and test out some options to see what you like. Also consider the terrain you will be running over. The wet, rocky, root-laden trails of the White Mountains require a shoe with more grip and protection than the buttery mountain bike trails of the Marin Headlands. If you anticipate running over a lot of rocks, look for a shoe with a solid rock plate to protect your feet.
Waist Belt: Optional, but super useful to hold your cell phone and keys. Items like the Naked Band or Ultimate Direction Utility Belt can hold a surprising amount of things without bouncing or falling off.
Anti-Chafe Product: Sweating plus friction leads to painful showers. Prevent chafing with something like Squirrel’s Nut Butter or another anti-chafe product.
Traction: If you plan on running through a snowy or icy winter, traction will help save you from slipping. Nano spikes usually suffice for roads. Micro spikes open up a window of possibility for running over snowy, icy trails. Kahtoola and Black Diamond make durable and effective options for both.

Once you graduate to longer runs, especially in the mountains, a few more items prove useful:

Hydration Pack: A lightweight, running-specific pack lets you carry fluids, snacks, and additional layers you may need for longer or especially hot outings. Try on a few options, if possible, to see what fits best on you.
Soft Flasks: For fluids. These will typically come with a hydration pack.
Water Filter: If you know you will pass by running water, consider carrying less water and filling up along the way. To do this, you should invest in a water filter.The Katadyn BeFree is an efficient and effective option.
Hiking Poles: If you already love your hiking poles, don’t worry — they still prove useful for big mountain runs.

Apparel
While you can run in whatever you like, you may want to consider investing in a few comfortable, functional pieces of running apparel:

Lightweight and wicking shirt: Will keep you cool in the heat and warm in the cold.
Shorts: Or tights that allow full range of motion without bogging you down with extra fabric.
Socks: While it might seem superfluous, well fitting, wicking socks can make the difference between finishing a run with intact feet or blistered feet.
Windbreaker and Gloves: a light windbreaker that folds into itself for easy storage and a light pair of gloves re useful for mountain summits. Canaday points out that while you will stay warmer running than hiking, you may also sweat more. So if the weather changes as it often does in the mountains, having a layer to keep you warm is still important.

Fueling and Hydration
Just like with hiking, you need to properly hydrate and fuel to keep going. “You need a lot more calories and hydration drink mixes than you think!” Canaday says. On longer runs or hot days, consider adding some electrolytes to your water, or bring salt pills. Since you lose both water and electrolytes when you sweat, you need to replace both to keep your body and mind functioning. Eating on the run can prove tricky at first. But the more you practice, the more comfortable it will feel. Experiment with foods to see what your stomach and mind can tolerate. Drink mixes, gels, chews, gummies, and candy bars are a sugary albeit relatively safe place to start. Tail Wind, Skratch Labs, SiS, and Maurten make some of the most tasty and digestible endurance fuels on the market. Peanut butter pretzels provide a savory and relatively digestible sustained source of sustenance. Aim to DTYPC (drink ‘til you pee clear) and consume 200 to 300 calories an hour.

Find a Community

Whether virtual or in-person, finding a group of runners can be an effective way to learn, have fun, and find motivation. Join running groups on Facebook or other social networks to get new route ideas from people in your area and to find running buddies. You can also find local running groups by checking in with your local running store. Nypaver suggests that womxn look into their local Trail Sisters chapter.

Play to Your Hiking Strengths

As a hiker, you’re already strong at walking up hill. Lean into that! Use your trail intuition, and listen to physical and psychological queues to determine when you should slow down, and when you can push a bit harder if you like. Have fun practicing hoping over rocks and roots on the descents. It may feel foreign and slow-going at first, but you improve immensely with practice. And most importantly, remember why you’re out there: to have fun.

“Whenever you’re learning something new, leave the self-judgment at home,” Nypaver says. “Find your inner kid-like joy to help you along.”

April 14, 2021

Gaia GPS Out and Back Podcast

“Ninjasticking” Through the Backcountry with Vasu Sojitra

by Abby Levene April 8, 2021

written by Abby Levene

Vasu Sojitra is one of the most accomplished adaptive athletes on Earth. He’s notched first independent adaptive ascents and descents on everything from the Grand Teton in Grand Teton National Park to Tuckerman’s Ravine on Mount Washington in New Hampshire. This winter, he summited Wyoming’s formidable Mount Moran and skied its infamous Skillet Glacier.

He’s done all of this with one leg — as Vasu says,”ninjasticking” with special forearm crutches.

Reducing Vasu to his leg difference, though, doesn’t do him justice. Rather, Vasu has leveraged his disability to cultivate courage, resiliency, and compassion.

“That’s the thing about disability culture — we are one of the most resilient communities on this [expletive] planet, which is awesome to be a part of,” Vasu recounts on Out and Back. “People think we’re fragile. People think you have to tiptoe around our disability. You don’t. We’re still here. We’re still kicking ass and we’re still making sure our voices are heard no matter what our voices are.”

In this episode of Out and Back, Vasu recounts going from feeling like an outsider as a kid growing up in Glastonbury, CT and Gujarat, India, to finding belonging on the ski slopes. As Indian immigrants, Vasu’s parents were not entirely sold on their two sons’ newfound passion — or the price to entry. Adaptive ski equipment is particularly expensive. But Vasu and his brother (and number one supporter) Amir found their way to the bunny slopes of CT, and later the Green Mountains of Vermont and the Appalachians even further north.

At the University of Vermont, Vasu capitalized on his mechanical engineering studies and worked with a team to build a special set of outriggers, or ski crutches, that enable him to access the backcountry. These “ninjasticks” changed the trajectory of his life. Suddenly, Vasu was skiing at and above the level of his two-legged friends. Rather than pursue engineering after college, Vasu applied those problem-solving skills to finding ways to enable others with disabilities to experience the freedom and joy of outdoor recreation, first at Vermont Adaptive Ski and Sports and then at Eagle Mount in his new hometown of Bozeman, Montana.

As Vasu racked up accomplishments on ski and foot, he started earning attention from sponsors and media. He became the first athlete with a disability on the North Face’s prestigious athlete team. But the more praise he garnered, the more Vasu strove to highlight and lift up others. Looking at his own life through an intersectional framework, Vasu started noticing how his disability and skin color interact and compound in unique ways. He realized he could advocate for inclusion for both people with disabilities and people of color and others at the margins.

Vasu’s accomplishments on the trails are extraordinary. But his story is really one of finding strength within yourself. He’s on a mission to make the outdoors accessible to all, so everyone can experience the liberation of moving their bodies through the landscape.

As a community organizer and diversity, equity, and inclusion strategist, Vasu is also not afraid to correct and dismantle our preconceptions and biases. But he’s just as willing to learn along with his audience — follow him on Instagram. Read first-hand accounts of Vasu’s adventures on his website, and watch his film Out on the Limb.

Next episode: Meet the Ultimate PCT Trail Angles: Scout and Frodo

Scout and his wife Sandy stand in front of a sign post for the southern terminus of the PCT. They have their arms around each other and are smiling.

Since 2006, thousands of Pacific Crest Trail thru-hikers have started their 2,660-mile journey from Barney and Sandy Mann’s suburban San Diego home. The ultimate trail angles, the Manns offer to pick up arriving PCT hikers from San Diego’s airport or train depot, bring them to their five-bedroom house, feed, entertain, and teach them the ways of the trail.

The next morning, the Manns shuttle the hopeful PCT thru-hikers some 60 miles to the Mexico border. With a hug and a smile, they send their new hiking friends off to Canada, rested and well prepared for the miles ahead.

Hosting hikers — sometimes 40 per night — gets expensive and takes a lot of time and energy. Yet the Manns don’t charge a penny for their hospitality. Helping thru-hikers is their joy in life.

Tune in to the next episode of Out and Back for a chat with Barney “Scout” Mann. A triple crown hiker himself, Scout describes how running their famous hiker hostel fueled their own PCT dreams.

Mann discusses the release of his new book Journeys North, about the PCT thru-hike he did with Sandy (trail name Frodo) in 2007. Plus find out what it’s like to hang out in the Manns’ hostel as hikers prepare for the first miles of their PCT trek.

Scout reflects on how the pandemic forced them to close up shop in 2020 and why they decided not to host PCT hikers in 2021. Listen through to the very end to learn whether Scout and Frodo will consider hosting in 2022.

Last episode: Backcountry Fitness

A group of backpackers walk single file along a trail with mountains ahead.

The days are getting longer and warmer — it’s time to gear up for summer adventures!

Personal trainer Billy Gawron of Backcountry Fitness is here to get us in shape. On the last episode of Out and Back, Shanty and Abby picked Billy’s brain about training for hiking, backpacking, and thru-hiking season.

Billy shares the number one thing we should all start working on right now and gives us the key to balancing strength work with endurance training. He breaks down some pervasive myths about training, including if you actually need to train at all.

Billy answers the most pressing hiker questions, like how to train your feet and ankles to withstand long days with a heavy pack, how to prevent pesky and debilitating knee pain, and how to prepare for altitude while at sea level.

If you’re dreaming up some big plans for the summer, you won’t want to miss this episode. In the meantime, check out Backcountry Fitness on the web, where you can find free training plans and can hire Billy as a coach, and follow Backcountry on Instagram for daily training tips.

April 8, 2021

iPhone with screen displaying new Gaia GPS app icons

App Updates Gaia GPS iOS New Features

Spice Up Your Gaia GPS App Icon with 14 New Designs in iOS

by Mary Cochenour March 31, 2021

written by Mary Cochenour

Spice up your Gaia GPS app icon with 14 new stylish icon options available in iOS. Select an app icon to match the season, reflect your mood, or show your community pride. With a tap on the screen, switch out the classic Gaia GPS icon and bring a little extra personality to your favorite backcountry navigation app.

Change Your Gaia GPS Icon to Match the Seasons, Celebrate Community, or Reflect Your Mood

You can update your app icon to mirror the change of the seasons. Choose the classic, evergreen-inspired icon for the blossoming spring months. Change to a fiery red icon for the heat of the summer. When fall colors arrive, switch to the orange and yellow icon to complement the changing leaves. Select the icy blue-toned icon for the depths of winter. The camouflaged-colored icon is a perfect addition for hunting season.

Show your LGBTQ Pride with the rainbow-enhanced LGBTQ Pride Flag icon. Select the Pan-African Flag icon with a red, black, and green motif to celebrate the Black community.

Choose a purple color-scheme for a groovy VaporWave style or make the classic Gaia GPS icon pop with a new 3D design. Tone the style down with grayscale options in the granite-colored icon or choose a “blackout” backdrop for a metallic look on top of jet black styling.

Get the Original, Start-Up Gaia GPS App Icons

Get the original, colorful Gaia GPS icon designs from 2009, 2012, and 2014. These artful, original designs harken back to the early days when Gaia GPS was just getting started.

Stick with the Classic Gaia GPS Icon

Of course, you can never go wrong by sticking with the classic Gaia GPS icon. Designed in 2016 by our creative director Nick Botner, the classic Gaia GPS icon mimics the shapes and hues of nature. Botner crafted the classic Gaia GPS icon in the shape of a towering mountain peak, backdropped behind layers of maps. He then painted the avatar in the deep, rich green palette of a mountain pine forest and brushed in bright green accents of freshly budding evergreen needles.

From hiking a quiet trail in your neighborhood to exploring overland routes deep off the grid, the classic Gaia GPS design logo symbolizes and inspires backcountry adventures of every kind.

Screen Shot 2021-03-17 at 9.13.37 AM.png

How to Change Your Gaia GPS App Icon

Changing your Gaia GPS icon in the iOS app is simple. Open up the Gaia GPS in the iOS app. Tap the Settings icon in the lower, right side of the main screen. Select “Appearance” and “App Icon” to get to the list of icon styles. Tap any of the 14 icon designs to customize your Gaia GPS app icon.

Get started with Gaia GPS at gaiagps.com and download the app for free on iOS and Android. Get a Premium Membership to access the entire Gaia GPS map catalog and download maps to navigate offline.

March 31, 2021

A screenshot of a Gaia GPS desktop map shows color-coded by use trails on the updated USFS map layer.

Gaia GPS New Features New Maps

Find Trails for Hiking, Biking, and Offroading with the USFS Roads and Trails Layer

by Mary Cochenour March 30, 2021

written by Mary Cochenour

Pursue Your Favorite Activities with Color-Coded Trails in the USFS Roads and Trail Layer

The USFS Roads and Trails layer displays color-coded trails for different activities so you can see if your favorite outdoor activities, like hiking, biking, motorcycling, and horseback riding, are allowed on your next trail destination. Each color on the map signifies which activity is allowed on the trail. Click on the trail and a pop-up displays even more information, including the name of the trail, all of the allowed uses for that trail, and trail specifications and characteristics.

Whether you are wondering where to ride your mountain bike or looking to avoid areas that allow bikes and motor vehicles, this layer makes it easy to find the right trail for your next adventure.

The USFS Roads and Trails Layer

The USFS Roads and Trails layer shows maintained routes, 4×4 trails, backroads, and little-known paths across U.S. national forests and grasslands. This map contains many routes unavailable in any other map in Gaia GPS, including water routes, winter-only routes, and canoe trails. Road labels indicate the level of maintenance and accessibility by passenger vehicles.

The new color-coded trails in this updated layer display the permitted uses on the trails. Trails colored with a dashed black line indicate trails open to hiking. Green indicates a trail open to horseback riding, red open to mountain biking, and purple open to motorcycles and ATV use. A blue dotted line signifies a water route and light blue shows a winter-use trail. Gray double-dashed lines display 4×4 routes and dirt roads.

Two mobile phone screen shots of the updated USFS layer in Gaia GPS show the allowed uses for trails in Helena National Forest, as well as the surface material and tread width needed for vehicles.

Tap the trail and a pop-up displays the trail name, the trail number, all the allowed uses for that specific trail, the grade of the trail, and the trail’s surface material and tread width.

The USFS Roads and Trails layer is designed to lay on top of your favorite base map. Pair it with Gaia Topo, USGS Topo, or Open Cycle Maps HD, just to name a few, to find the best trails for your next adventure.

How to Add the USFS Roads and Trails Layer

Access the USFS Roads and Trails layer with a Premium Membership. Add the layer by clicking the layers icon, select Add Map Layer, tap Feature/Weather Overlays, scroll down and add the USFS Roads and Trails layer. Layer it on top of Gaia Topo or use it with your favorite base map. For tips on adding the USFS Roads and Trails and any other layer on Gaia GPS, visit this help center article.

March 30, 2021

computer screen displaying Gaia Topo map

Gaia GPS

All New Gaia Topo: The Best Backcountry Map Just Got Even Better

by Mary Cochenour March 25, 2021

written by Mary Cochenour

Gaia Topo, the world’s best backcountry navigation map, just got even better! Today, we rolled out a whole new version of our flagship map, chock-full of ground-breaking updates. Gaia Topo now includes more than 150,000 miles of additional National Forest 4×4 roads and trails, brand new worldwide tree cover and relief shading, and point-to-point mileage markers that show distances between trail segments. Dovetailed with a complete overhaul to the map’s style and design, these improvements make Gaia Topo the best map for planning and navigating on your next backcountry adventure.

Best of all, these updates won’t compromise Gaia Topo’s bedrock feature — downloading efficiency. You can expect the same industry-leading download speeds and tiny sizes that you’re used to seeing from Gaia Topo’s revolutionary design. Whether you’re overlanding across multiple states, sightseeing in a vast national park, or backpacking across hundreds of miles of wilderness, you can still download one huge section of the Gaia Topo map to cover your entire journey.

More than 150,000 Miles of Additional 4×4 Roads and Trails

Gaia Topo now has more 4×4 roads and trail networks than ever before. Create new hiking loops and link up endless miles of dirt roads with the addition of 150,000+ miles of USFS 4×4 roads and trails on the map. The new roads and trails connect seamlessly with existing ones on the map so you can build custom routes using Gaia GPS’s signature snap-to-trail planning tools. This update gives you a more complete picture of USFS roads and trails, letting you explore deeper into forest lands across the U.S.

Get Point-to-Point Mileage Markers on 4×4 Road and Trail Segments

No more guessing how far it is to the next trail junction. Gaia Topo now displays distances between all non-urban trails and 4×4 road segments to the nearest tenth of a mile or kilometer. These new point-to-point distance markers take the guesswork out of trip planning in the field. Simply glance at the map to get an accurate distance on 4×4 road and trail segments all around the world.

Use Gaia Topo (Meters) to get the same great mapping experience but with distances shown in kilometers and contours displayed in meters.

See Landscape Details with Shaded Relief on the Map

Mountains, valleys, plateaus, and canyons come to life with our brand new shaded relief feature on Gaia Topo. Built in-house, the new shaded relief adds depth to landscape features, letting you get a quick read on the terrain with just a glance at the map. Get tons of useful information about the earth’s surface from this new version of Gaia Topo, so you’ll know what to expect on your next backcountry adventure.

Find the Alpine with New Tree Cover Shading

Whether you’re backcountry skiing, overlanding to new heights, or hiking over mountain passes, you’ll be able to quickly spot the alpine with Gaia Topo’s new tree cover shading. The new tree cover shading shows you areas on the map that lie above treeline. Use Gaia Topo to find protected campsites under the forest canopy and get a sense of where you’ll be exposed to the elements on your next adventure anywhere in the world.

The new tree cover shading also distinguishes vegetation types. Subtle, verdant coloring on the map signifies mature forests, while a greenish-brown color depicts young, sparse forests and shrubs. Areas without shading indicate a lack of sizeable vegetation and could indicate grassy meadows, fields of talus, slick rock, sandy deserts, and more.

Trails, 4×4 Roads, Urban Streets, and Recreation Amenities Stand Out on the Map

New styling improvements give Gaia Topo a clean and crisp appearance that call attention to the map’s most important features. Find 4×4 roads and trails in a flash with a new emphasis on styling that makes these features pop on the map. The new updates also make transportation and recreational opportunities on public lands come into focus sooner so you won’t miss important stops along the way. Plus, new styling helps distinguish land ownership, making it easier to see if you’re on public or private lands.

The upgrades don’t stop at the city limits either. Urban areas now emphasize main thoroughfares and city streets, making it easier than ever to find your way from your driveway to the trailhead. The map showcases urban amenities, too. Gas stations and resupply spots stand out on the map as you roll into town after a long trip.

With style improvements to both road and trail features, Gaia Topo is the gold standard map for both urban and backcountry settings.

Gaia Topo is Available to Everyone

Access Gaia Topo on the web at www.gaiagps.com/map/ and in the Gaia GPS app on both Android and iOS. With Gaia Topo you can search for hikes in your area, record tracks in the field, and create a custom route on the map for free. Create a free account to save your routes and tracks so you can revisit them later.

Get a premium membership to download Gaia Topo and take the map offline with you in areas without cell service. A Premium Membership also gives you access to Gaia GPS’s entire map catalog. Download hundreds of maps, including National Geographic Trails Illustrated, high-resolution satellite maps, weather overlays, and government issued topo maps like USFS topo, all the USGS quad maps, and MVUMs.

The new version of Gaia Topo appears automatically on the map. However, if you’ve downloaded previous versions of Gaia Topo, you will need to download the map again to see the updates on your offline map. You’ll be reminded to download the latest version when you open the “Saved” tab in the Gaia GPS app. Look for a prompt at the bottom of the screen, letting you know that a new version of Gaia Topo is available.

March 25, 2021

Adventures Gaia GPS How-To

A Complete Intro to Bikepacking: How to Pack Your Bike & Plan Your Route

by Adrienne Schofhauser March 24, 2021

written by Adrienne Schofhauser

If you enjoy both the excitement of biking and the solitude of backcountry camping, bikepacking offers a new thrilling way to explore wild places. With all of your gear packed strategically on your bike, you’ll cover more ground than you would backpacking, camp under the stars, and gain the skills for navigating a new type of adventure.

An evolution of bicycle touring, bikepacking travels along mostly backcountry singletrack and hiking trails, often using gravel paths, or fire roads to link them up. Bikepacking trips may be as simple as an overnighter in your local mountains or a multi-week international excursion. Because of the terrain, bikepacking gear setups tend to be lighter than those used for traditional bicycle touring, foregoing panniers for more streamlined solutions.

In this article, you’ll learn about bike options, how to pack your gear, and how to plan and navigate routes. This guide also covers tips for preparing your body and your bike for that first adventure, so you can focus on simply enjoying the scenery—and the descents.

Included in this guide:

Bikes for bikepacking
How to pack and carry your gear
Essential camp gear & bike tools
Best maps for bikepacking
Preparing for your first bikepacking trip
Bikepacking routes and resources

Bikes for Bikepacking

Just about any well-functioning mountain bike or touring bike with at least 2.4-inch wide knobby tires makes a suitable bikepacking option. If you’re just starting out, consider using the mountain bike you own—after all, you know you’re comfortable on it.

That said, certain bike styles do offer better experiences in backcountry terrain. In addition, frame material and components like gears and tires affect your ride.

Types of bikes

four bikepackers riding a gravel road in Colorado — *WTF Bike Explorers ride through Routt National Forest, Colorado*

To choose the right bike, consider the terrain you’ll be riding through. Does your route travel along mostly dirt roads or mountainous singletrack? Here are the main bike styles and where they excel.

Full suspension: Most popular for technical singletrack, these bikes feature suspension in both the fork and the “rear” of the bike. Suspension absorbs bumps, like rocks and roots, creating a smoother ride. But it adds weight and reduces pedaling efficiency. And though it’s rare, suspension forks and shocks can present issues—like leaking air—that can cause headaches in the backcountry.
Hardtail: These feature suspension in the fork only. Thus, they’re slightly lighter and offer greater pedaling efficiency on flat terrain, saving you energy. Yet they can be jarring on bumpy trails, which zaps energy. These bikes reign if your route is mostly double track, fire roads, or smooth singletrack.
Fully rigid: Best for pedaling efficiency and simplicity. For riders exploring mostly gravel paths, rigid bikes keep things simple. However, they’re likely too stiff to really enjoy any kind of backcountry singletrack.

Frame Materials

Frame materials influence your bike’s weight, price, and ride feel. Like anything, “ultralight” materials cost more. Fortunately, today’s mountain bikes weigh far less than their predecessors. (Besides, bikepacking isn’t always about distance, but rather the adventure.) The frame design plays a role in your experience, but here are general material guidelines.

Carbon fiber:
- Pros: Ultralight.
- Cons: Expensive. Slightly risky in rocky terrain, where a hard smash can crack the frame.
Aluminum:
- Pros: Less expensive. More reliable than carbon in rocky backcountry terrain.
- Cons: Generally heavier than carbon. A harsher ride feel.
Chromoly Steel:
- Pros: Most durable. Typically the most affordable. Most plush ride feel.
- Cons: “Heavy.” Limited offerings in full suspension.

Bike Components

After safe brakes, the drivetrain, tires and pedals impact your overall ride experience the most. Ultimately, the best bike is one that’s safely functioning, fit to you, and comfortable enough to spend long days in its saddle.

Gears: Opt for easier gears to make pedaling your loaded bike less taxing, especially up climbs. Pedaling gets progressively easier with more large rings in the rear cassette and the more small chain rings up front.
Tires: Most modern mountain bike tires at least 2.4 inches or wider adequately handle backcountry terrain. In general, the wider the tire, the smoother ride. Those with more aggressive traction knobs require more effort to roll, but offer better grip.
Tubeless Tires: Tubeless tires shed weight and better resist punctures, making them popular. But they take extra effort to install.
Pedals: Choose between flats or “clipless.” Flat pedals allow you to get on and off your bike quickly, say for hike-a-bike sections. And flat shoes offer better traction for hiking. Clipping into your pedals (clipless) increases pedaling efficiency.

How to Pack and Carry your Gear

You want your bike as nimble as possible for bikepacking. This means strategically spreading out the weight of your gear while keeping most of it centered and low. Bikepacking-specific bags help you do just that. But if you’re starting out, you may opt for a more DIY approach using a day backpack and gear you already own.

Bike Bags and Gear-Carrying Options

Lightweight and tailored to specific places on a bike, bikepacking bags streamline gear carrying. This approach can ultimately make bikepacking more fun by improving how the laden bike handles.

Seat bags: Perfect for carrying soft, bulky gear. Seat bags take extra care to pack and attach in order to minimize sway below the seat. They’re available in five to about 15 liters and various levels of waterproof protection.
Handlebar systems: Two options: roll bag or harness. For mountain biking, roll bags provide a slimmer profile for better clearance when your suspension fork compresses. A harness offers maximum versatility for larger items, such as long tents.
Frame pack: Finding the right frame pack to fit in your triangle takes a little finesse. Full-sized bags provide more volume but may interfere with a rear shock. Partial packs leave room for a water bottle cage beneath. Some packs feature organizational pockets.
DIY system: If you have a daypack and dry bags at home, you can bikepack. Place heavier gear in your day pack and lighter items in the bags that will go on the bike. Attach the bags to your handlebar and seat post with ski straps or bungees. Dangle things like a coffee cup or flip flops off any setup with a carabiner.

Additional Carrying Options

Stem bags offer easy-grab convenience for snacks, phones, and other small items.
Fork cages can carry larger water bottles or stove fuel on trips in less technical terrain; just ensure they don’t interfere with the stanchions on your suspension fork.
Small backpack provides another place for snacks, layers, sunglasses and water reservoirs. But keep it light—you have plenty of weight to maneuver.

Where to Place Gear on Your Bike

Smart packing leads to a safer, more enjoyable ride. Still, it may take a few trips to dial-in your system. Strive for a low center of gravity and evenly weighted handlebars and seat pack.

Light, bulky items go in your seat pack: Things like sleeping bags and clothing. If your seat bag is waterproof, pack your sleeping bag without its stuff sack.
Light, long items go in your handlebar roll: Items like tents, sleeping pads, and other larger gear. Take care to not over-pack your handlebars to maintain safe steering.
Heavy items go in your frame pack: Things like bike tools, stove, and fuel. Positioning most weight in the center of your bike increases stability.

Essential Camp Gear & Bike Tools

Space is at a premium on your bike. Prioritize compact gear—and the lighter, the better. Your current backpacking gear likely covers most bases. Fill in the gaps from there.

Camping Gear

Shelter: Tarps and bivy sacks certainly make the lightest, most compact options. Yet in buggy terrain or foul weather, you’ll likely want the protection of a minimalist, pack-small tent.
Sleeping bag / quilt: If conditions allow, a featherweight down quilt with an elastic foot box may be all the warmth you need, saving precious room in your pack.
Sleeping pad: Air mattresses offer greater comfort and roll up tighter, but require at least a ground cloth to prevent punctures. Closed-cell foam pads are bombproof, but offer far less cushion and may be too bulky for backcountry setups.
Stove: The lightest gas stoves weigh just a few ounces and fit in the palm of your hand. 4 oz. fuel canisters stow easily as well. Alcohol stoves remain your lightest and cleanest-burning option. They limit your cooking to water boiling, but they’re ideal if you won’t be passing any gear shops to refuel.
Water & water filter: Research water sources before your trip to help assess how much to carry each day, as well as the type of water filter to bring to combat contaminants you might encounter.
Clothing: Beyond your bike outfit, pack warm layers for camp and flip flops if you use clipless shoes. Pack multiple socks and underwear, but otherwise wear the same outfit every day.
Sunscreen & toiletries: Pack these as you would for any backcountry adventure. Just remember to Leave No Trace.
First aid kit: Biking in remote terrain increases the safety hazards. Adventure Medical Kits makes a wide array of great wilderness first aid kits. Include super glue, needle and thread, duct tape, and patches for your sleeping pad and tent fabric.
Don’t forget: Your headlamp, spare batteries and chargers, bear hang kit, sat device, and other essentials for minimalist backcountry camping.

Bike Tools

Preparing for every mechanical issue would require an entire workbench of tools. Instead, carry those that will triage most common issues—and that you know how to use. Again, consider the terrain. For example, in rocky terrain you might pack more spare tubes.

Spare tubes, tire plugs, tire levers & small pump: Rarely does one escape a backcountry trip without at least a few flat tires. Even if you run tubeless tires, carry spare tubes, as sharp terrain (and crashing) can rip the sidewall of your tire beyond repair with sealant or tire plugs. On longer trips, also carry a patch kit.
Bike multi-tool: Featuring multiple sizes of Allen wrenches, a multi-tool lets you tighten, adjust, remove, and replace most bits on your bike trailside. Ensure the sizes match your bike’s bolts. Choose one with a chain breaker.
Chain lube & wipe cloth: Lubing your chain each morning before your ride is one of the easiest ways to keep your bike running smoothly throughout your trip, especially if crossing streams.
Chain quick links: Chains break. Quick links allow you to use a spare length of chain to replace the broken section, quickly locking it in and getting you back in business.
Zip ties & ski straps: Your ultimate MacGyver gear. From taming unruly cables to providing bag tie-downs, these come in handy.
Also consider: Bike lights, spare brake pads, shock pump for full suspension bikes, spare derailleur hanger.

Best Maps for Bikepacking

Planning a bikepacking trip encourages you to get savvy about land use access and, you guessed it, terrain—because biking isn’t always possible where hiking is. Gaia GPS’s map catalog provides numerous planning and navigating resources, and a Premium membership gives you access to them all. Here are the most helpful maps for bikepackers, along with some pointers for building your route.

Satellite Topo Base Map: This topo-and-satellite hybrid makes an excellent base map for bikepackers, who need to really visualize the terrain. It places the contour lines of Gaia’s Topo map over ESRI world satellite imagery. Use the topo lines to calculate elevation and the satellite imagery to see terrain features such as forests and open areas.

Ensure you know how to read topo maps.

Wilderness Map Overlay: Bikes aren’t allowed in designated Wilderness zones. This overlay lets you pinpoint Wilderness boundaries and ensure that your route avoids them. Find this map under the Feature/Weather Overlay option.

USFS Recreation Sites Map: Quickly find bike-friendly trails and campgrounds along your route. This overlay highlights U.S. Forest Service campgrounds, trailheads, visitor centers, and land-use access through an easy-to-read legend. Find it under the Feature/Weather Overlay option.

24- and 72-Hour Weather Forecast Overlays: In addition to the 48-hour Precip Overlay, Gaia GPS includes 24- and 72-hour Forecast Overlays. Pack the right gear for the forecast with these options that you can display over your favorite base maps. Sourced from NOAA data.

Wildfire Overlay: Dodge road closures, avoid burn scars, and find views unobscured by smoke using the Wildfires (current) and Wildfires (satellite) maps, now free for all Gaia GPS users.

Finally, find free camping spots using the Public Lands Overlay—and sleep soundly knowing you’re not trespassing.

Building Your Route

Once you know where you want go, use the Gaia app or Gaiagps.com to build your route and add waypoints with helpful info along the way.

Create a route in Gaia: This step-by-step video tutorial guides you through the process. Start with your preferred base map. Then add overlays, such as those mentioned above, to increase your knowledge of an area. Or, import GPX files: If you find GPX files for routes online, import them into your phone. Here’s how to do it for iOS, Android, and at gaiagps.com.
Drop waypoints: Mark water sources, camping spots, trail junctures, and other key points. Tag them with symbols and color-coding, and add notes. Here’s how in iOS and Android.
Download your map: Ensure you do this while in cell service in order to access your map offline.

Preparing for Your First Bikepacking Trip

With your bike, gear, maps and routes, you’re nearly there. But before you pedal out into the great unknown, be sure you and your setup are dialed. Here’s a checklist to help.

Gain the fitness and sit bones you need by doing longer rides in the months prior.
Give your bike a safety tune-up yourself or take it to your local shop.
Learn how to do trailside repairs.
Practice packing your gear to dial-in your system.
Ride your bike fully loaded to experience its handling; consider doing a single night adventure to test your setup.
Get current beta on the zones through which you’ll be traveling via ranger stations and trip reports.
Download (and print out) your Gaia GPS maps!

Bikepacking Routes and Resources

Multi-night mountain biking has soared in popularity, and with it the resources and inspiration to plan an amazing trip. Here are a few places to start.

Find routes: Bikepacking.com, Bikepacking Roots and pinkbike.com (search bikepacking) offer a goldmine of routes, stories, images, and sometimes the GPX files to kick off your journey. Also use these sites to indulge in bike and gear nerdery.
Dip your toes in: Catered adventures, such as those in Canada’s Chilcotins, allow you to give bikepacking a try without carrying all of your overnight gear or hassle with cooking for yourself each night.
Get social: Tap into communities on Facebook for everything from gear setups to adventure ideas.
Get to know the popular trails: This article highlights some classic routes.

March 24, 2021

two mobile phones showing public tracks on the Gaia GPS map on the screen

Android App Updates Gaia GPS iOS New Features New Maps

Discover Millions of Routes with the New Public Tracks Overlay

by Mary Cochenour March 24, 2021

written by Mary Cochenour

Wondering if a route goes? See if anyone’s blazed the trail before you with the Public Tracks layer in Gaia GPS. Available on both gaiagps.com and in the app, the Public Tracks layer shows the two million public tracks Gaia GPS users have recorded all over the world. You can choose to make your tracks public and make them available for others to access, too. Turn on this layer to discover new hiking routes, connect 4×4 roads, and plan backcountry trips with information from people who made the journey before you.

Use public tracks to enhance your own creative route planning. Whether linking up remote roads for your next overlanding adventure or connecting trails for a new loop to hike, the new public tracks overlay offers deep insights on what’s humanly possible in the outdoors.

Public tracks can be viewed online in any Gaia GPS map, including Gaia Topo, USGS quad maps, MVUMS, satellite maps, and more. Click on any public track on the map to see the distance traveled, elevation gain and loss during the trip, and the total time it took that user to complete the journey. When you’ve found the track you want to explore, save it to your account and follow it in the field — even when you are miles away from cell service.

Get Detailed Trip Stats from Any Public Track

Public Tracks give you all the information you need to get ideas for new routes and to plan a successful backcountry trip. Click on any track on the map to see the total distance traveled. Check the track’s time so you can estimate how long it will take you to complete the same journey. See the total elevation gain and loss on a track to know how much climbing to expect if you follow the same path.

Trip stats also show the date and time the track was recorded so you can account for varying weather conditions when viewing the track. For example, if someone recorded the track in the winter months, you can consider whether the track was likely recorded in snowy conditions. If the user selected the mode of travel, you will be able to see whether they recorded their track on foot, bike, skis, or motorized vehicle. Also, keep an eye out for trip notes, giving you personalized, first-hand information from the user who recorded the track.

Save, Share, Follow, and Get Turn-by-Turn Directions to Any Public Track

Once you find the perfect public track for your next adventure, you can save it to your account and pull it up on your map even when you’re offline. Share the track with your adventure partners and the people who are staying home so they know your backcountry plan. Use the “Get Directions” button within the app to get turn-by-turn directions to the beginning of the track. When you’re set to begin the journey, press the “Guide Me” button to stay on course.

To access these features, click on the public track and tap the “i” icon to get more information. A new screen will open, showing all the stats of the track and all the buttons to save, share, follow, and get directions to the track.

How to Turn On Public Tracks in the App

Public tracks have always been a key planning tool on the web. Now you can access the same public tracks layer in the field on your iOS and Android devices online. To add public tracks in the app, tap the layers icon on the top right of your screen and select “Map Overlay” at the top of the list of options. Toggle on “Public Tracks” and public tracks will appear on the map in light green.

Make Your Own Public Tracks to Contribute to the Map

You can contribute to the bank of information on the map by simply recording tracks on your own adventures and sharing them with the public. When you record a track on Gaia GPS, your track is set, by default, as a private track. You can choose to manually set your track to public to share it to the map. Making your track public allows other outdoor enthusiasts to access your trip data to enhance their own trip planning.

The Public Tracks Overlay is Available to Everyone on Gaia GPS

Everyone can view public tracks in the app on iOS and Android and on the web at www.gaiagps.com/map/. However, you will need an account to save public tracks for use offline. Visit www.gaiagps.com to create a free account or purchase the premium membership to see all the public tracks on your favorite maps in Gaia GPS’s expansive catalog.

March 24, 2021

A hiker walks over a ridge with a snowcapped peak in the distance.

Adventures Gaia GPS

Record a Track to “Crush it 4 Climate”

by Abby Levene March 18, 2021

written by Abby Levene

Whether you cherish skiing the perfect line, hiking up to breathtaking views, or overlanding through enchanting desert planes, we share common ground. We are united in our love of the world around us. And we can come together to protect these places we love to play.

This March, hundreds of thousands of outdoor enthusiasts are joining forces for our planet. We are proud to stand alongside climate change nonprofit Protect Our Winters as it brings recreationists of all types and creeds together to advance non-partisan policies that protect our world today and for future generations. Together, this “Outdoor State” — the symbolic collection of folks from all across the country who love recreating outside — holds collective bargaining power that any individual could never attain.

You can join the Outdoor State by participating in POW’s month-long “Crush It 4 Climate” campaign. The goal is simple: get outside for a chance to win a slew of incredible prizes — including a free Premium Membership from Gaia GPS! From finding new hikes, to navigating in the backcountry, to recording your adventures, Gaia GPS helps people explore and stay safe in the backcountry.

Over here at Gaia GPS, we are joining the “Crush it 4 Climate” campaign by getting outside and recording a track of that activity. Yes, it’s that easy! Here’s how you can join us:

“Crush It 4 Climate”

Five skiers skin up a ski slope. — Lap 2 of 20. Photo: Ramsay De Give

The beauty of the “Crush it 4 Climate” challenge is anyone can participate. There is no one “right way” to “crush it for climate.” Gaia GPS writer and editor Abby Levene (who also happens to be on the POW Athlete Alliance) climbed the equivalent of Mount Everest (29,032 feet) on skis.

On March 10, Abby and a couple other POW athletes set off into the pre-dawn darkness and skinned up Ski Santa Fe. Once they reached the summit, which tops out at over 12,000’, they skied back down and started climbing back up again. They repeated that 20 times, for a total of 15 hours and 40 minutes.

“While skinning up and skiing down a ski resort 20 times is not the same thing as scaling the world’s highest peak, it filled me with wonder over the magnitude of both Everest and earth at large,” Abby says. “When I finally reached the equivalent of the highest point on the planet, I was exhausted and depleted. But I was also filled with immense gratitude and respect. From the backyard to places as far away as Everest, the world is so beautiful and vast. Plus, what a privilege to get to spend the whole day outside doing something I love! In my opinion, there’s no greater motivator to want to help save our home planet than to go play on it.”

You can see Abby’s “Everesting” track here.

Screenshot of Gaia GPS tracks from Abby's "Everesting." — Abby’s track from ski “Everesting.”

You certainly do not need to do something as extreme as Abby! Round up your family for a walk around the neighborhood or go hike that trail that’s been on your bucket list for ages. If you get outside this month, you are taking action for our planet. And while you’re out there, record your activity in Gaia GPS so you can share it with friends and encourage them to get outside, too.

Record a Track in Gaia GPS

Two people look at Gaia on their phone while gazing at mountains in the background.

To record a track of your activity, first you will need to download Gaia GPS onto your phone. When you’re ready to start your adventure, open the app.

Next, tap the “Record” button on the top left of your screen. If you don’t see the “Record” button, you can add it by following these directions. Or you can simply tap the circle with the “+” in the middle (top right of your screen). From the menu that pops up, tap “Record a Track” (first option). You’re ready to hit the trail!

When you’re done with your activity, simply tap the timer on the top left of your screen. Select “Finish Track.” Alternatively, once again press the circle with the “+” in the middle. Hit “Finish Track.”

From here, you’ll be able to view your track, including all the stats like distance traveled, elevation gain, and time elapsed. You can also give your track a name, and make your track visible to the public if you wish.

Create a Free
Gaia GPS Account

Join the Outdoor State

Four skiers stand in the darkness in a line with their headlamps on. They are smiling for the camera. — The calm before 29,032′. Photo: Ramsay De Give

Once you’ve recorded your track, you’re ready to join the Outdoor State! Share your track with your friends and family to encourage them to get outside, too. Then simply click the button below:

Crush It 4 Climate,
Win Prizes

Bonus: we want to see how you are “crushing it for climate!” Share your tracks on social media, along with the hashtag #CrushIt4Climate and tag @GaiaGPS in your post. One more lucky winner will receive a free Premium membership. The Crush It 4 Climate campaign ends on March 31, so get outside over the next week and share those tracks. We look forward to joining you outside!

March 18, 2021

Gaia GPS How-To Out and Back Podcast

Out and Back: How to Train for Hiking Season

by Abby Levene March 18, 2021

written by Abby Levene

Get up to 50% off
Gaia GPS

The days are getting longer and warmer — hiking season is well on its way! But for many of us, nearby trails are still covered in ice and snow. And for many more, we’re cooped up in the city or live in geographical regions as flat as a pancake. How can we gear up for summer adventures?

Personal trainer Billy Gawron of Backcountry Fitness is here with answers. This week on Out and Back, Shanty and Abby chat with Billy about training for hiking, backpacking, and thru-hiking season. Billy equates getting in shape to building a house. You have to start with the foundation.

“If you try to build a house on top of a really crappy foundation, the house is not gonna last very long,” Billy says. “So you want to make sure that you solidify not only your core stability, but your stability around all your joints.”

Whether you’ve spent a little too much time on the couch this winter, are confined to the city, or don’t have access to a gym right now, don’t worry! Billy is here to walk you through how you can build a strong body and mind right at home. Billy has backpacked all over the world and specializes in training his clients to get ready for all types of backcountry adventures. He delivers his keen insight into training for big mountain days while confined to small spaces and flat, concrete cities.

Two hikers smile while standing in front of a lake with mountains in the distance.

Episode Highlights:

4:25: Meet Billy Gawron, personal trainer and founder of Backcountry Fitness.

5:50: Billy shares the story of the client who inspired him to specialize in getting people ready for backcountry adventures.

8:30: Billy and his fiancée have hiked and backpacked all around the world together.

10:20: Shanty tells the most ridiculous story that has been told on this podcast to date.

12:00: Billy resolves some of the biggest myths in hiking, backpacking, and thru-hiking.

20:00: How you can start preparing for hiking/backpacking season from right at home, right now. (Hint: we’re starting with the core.)

22:20: Do you sit all day? If so, you are a basket of injuries waiting to happen. Billy is here to help.

29:00: Shanty is eager to hit the gym with the heavy weights. Billy weighs in….

31:05: How many days do you have to train? How do you balance strength and cardio?

32:35: What kind of cardio is best to get ready for hiking season, especially if you’re confined to the city or somewhere flat? How hard should you work?

36:19: Billy explains why doing a bunch of HIIT (High Intensity Interval Training) is not necessarily going to help you for your summer adventures.

37:35: What’s the minimum amount of time you need to devote to a workout?

40:50: When it comes to strength training, more reps at lower weight is going to help you out more than single max reps.

42:40: Billy explains why he loves SPT (Sustained Push Training). It combines cardio endurance and strength work all into one.

46:30: Knee pain? The problem most likely is not your knee.

49:20: Billy, who used to work at a running speciality store, advises on the best shoes for training, running, and hiking.

52:00: Learn how to become comfortable being uncomfortable now, so you’re mentally ready for your adventures later.

56:30: Can you prep for your altitude adventures from sea level?

1:01:45: Want more tips from Billy? Check out his app.

1:03:00: Billy is training for his honey moon — hiking Kilimanjaro with his fiancée!

Last episode: Adrian Ballinger

Adrien smiles while on top of a snowy mountain. He's got his arms raised and is holding an ice axe in one hand.

Alpinist Adrian Ballinger has made a career of climbing the Himalaya’s 8,000-meter giants. Since 2008, he’s summited Mount Everest eight times, including once without supplemental oxygen. But perhaps the biggest hurdle Ballinger has surmounted has been overcoming family and societal pressure to live a life outside of what’s true to himself.

In the last episode of the Out and Back, Ballinger takes hosts Shanty and Mary all the way back to his unusual foray into the outdoors growing up in Worcester, Massachusetts.

Though he fell in love with climbing, nobody ever thought he’d make a job of it. In fact, an undercurrent of pressure to study medicine swept him away to college. He earned his bachelor’s degree from Georgetown University and was accepted to Georgetown’s medical school. But Ballinger deferred enrollment to indulge in one glorious gap year to “get the mountains out of his system.” One year turned into two years, and, well, let’s just say his parents weren’t impressed. Decades later, and well into his 40s, Ballinger is still scrambling up mountains on his “break” between undergraduate and graduate school.

In this fun and lighthearted chat, Ballinger speaks openly about the challenges and realities of guiding clients up the world’s highest mountains. Ballinger takes us to that fateful encounter on the side of Mount Everest, where he met the love of his life, professional climber Emily Harrington.

Tune in to learn more about how you can explore the mountains with Ballinger’s company Alpenglow Expeditions. Follow Ballinger on his Instagram page and watch the couple’s YouTube channel DangerstikTV for some real-life Adrian/Emily entertainment. Watch Breathtaking, a documentary about Ballinger’s climb on K2 without supplemental oxygen.

Next episode: Vasu Sojitra

A skier with a leg difference sends it down a mountain. He is using outrigers and one ski.

Growing up in India and Connecticut, Vasu Sojitra’s ascendence to becoming a professional skier may seem unlikely. Not to mention that he was born to Indian immigrants who did not understand the sport. And that he has a lower leg difference, and taught himself to ski with one leg and no prosthetic.

But Vasu doesn’t lean into excuses. In fact, he embraces who he is.

“That’s the thing about disability culture — we are one of the most resilient communities on this planet, which is awesome to be a part of,” Vasu says on Out and Back. “People think we’re fragile. People think you have to tiptoe around our disability.No. We are kicking ass.”

On the next episode of Out and Back, Vasu tells his story from having his leg amputated at nine months old to climbing peaks like the Grand Teton and backcountry skiing Montana’s Beartooth and Bridger mountain ranges. He’s even landed a 720 on skis, which is a first for an adaptive skier.

Vasu shares how he uses his engineering degree to problem solve equipment strategies for skinning up the mountain with one ski. And he explains how he brings an intersectional framework to the outdoors to lift those up around him and to help make these sports more inclusive to everyone.

You can follow Vasu’s adventures and advocacy on Instagram. Check out his newest venture, Inclusive Outdoors Project. And you can learn more about Vasu on his website.

March 18, 2021

Gaia GPS Out and Back Podcast

Mountain Climber Adrian Ballinger Finds Love and his Limits on Mount Everest

by Mary Cochenour March 4, 2021

written by Mary Cochenour

Get up to 50% off
Gaia GPS

Alpinist Adrian Ballinger has made a career of climbing the Himalaya’s 8,000-meter giants. Since 2008, he’s summited Mount Everest eight times, including once without supplemental oxygen. He has also climbed other lofty and daring peaks in the region like K2, Lhotse, Cho Oyu, and Manaslu. But perhaps the biggest hurdle Ballinger has surmounted has been overcoming family and societal pressure to live a life outside of what’s true to himself.

In this episode of the Out and Back, Ballinger takes hosts Shanty and Mary all the way back to his first experiences with the outdoors in his hometown of Worcester, Massachusetts. Ballinger didn’t grow up in an outdoorsy family, but he lucked into a group of friends and mentors who showed him the way. A friend’s dad offered to teach him to rock climb. And while Ballinger’s parents didn’t approve of this new activity, Ballinger found a quiet ally in his mother.

“My mom had this great dichotomy. On one side, if I was going rock climbing, I couldn’t tell her. I had to tell her I was going to the library. But she knew that meant I was going climbing. But she didn’t want to talk about it,” Ballinger explains. “But every couple of weeks or once a month, another cam would show up my bed. She had gone to the local Eastern Mountaineering Sports shop to figure out what I needed and she helped build my rack, but it was never something that she wanted credit for or necessarily encouraged out loud. It was pretty cool.”

Though he loved climbing, nobody ever thought he’d make a job of it. In fact, an undercurrent of pressure to study medicine swept him away to college. He earned his bachelor’s degree from Georgetown University and was accepted to the Georgetown’s medical school. But Ballinger deferred enrollment to indulge in one glorious gap year to “get the mountains out of his system.” One year turned into two years, and, well, let’s just say his parents weren’t impressed. Decades later, and well into his 40s, Ballinger is still scrambling up mountains on his “break” between undergraduate and graduate school.

Adrian and Emily Harrington pose in a selfie. Emily's arm is wrapped around Adrien's shoulder.

In this fun and lighthearted chat, Ballinger speaks openly about the challenges and realities of guiding clients up the world’s highest mountains. But it’s not all earthquakes, avalanches, mountain politics, and climate change. Ballinger takes us to that fateful encounter on the side of Mount Everest, where he met the love of his life, professional climber Emily Harrington. The couple got engaged last year, and are looking at a December 2021 wedding. Ballinger gives us a peak of what “normal” life is like for these two climbing celebrities.

Tune in to learn more about how you can explore in the mountains with Ballinger’s company Alpenglow Expeditions. Follow Ballinger on his Instagram page and watch the couple’s YouTube channel DangerstikTV for some real-life Adrian/Emily entertainment. Watch Breathtaking, a documentary about Ballinger’s climb on K2 without supplemental oxygen.

Episode Highlights:

4:05: Adrian was born in England and grew up in Massachusetts.
5:15: Adrian credits luck, mentors, and his cool mom for getting him into climbing.
7:00: His parents taught him and his sister to be willing to try anything, but they weren’t too excited about Ballinger taking up rock climbing at a young age. Even still, Ballinger’s mom bought him his first rack.
9:45: Adrian graduated from Georgetown University and was poised to go to medical school, when he put the breaks on and took a gap year, to get the “mountains out of his system.”
13:10: He never went back to school, picked up some sponsors, and kept climbing mountains.
15:15: Mount Everest caught Adrian’s attention when he was a teenager, and he read everything about it and was totally obsessed.
17:10: Guiding was the only way Adrian could afford to summit Everest, and he has now summited Mount Everest eight times — once without oxygen supplementation.
21:00: Many challenges can interrupt an Everest expedition, including icefall, earthquakes, politics, and even the Olympics.
23:45: It costs $85,000 to go to Everest with Adrian Ballinger and his qualified guides with Alpenglow Expeditions.
25:15: Cheaper trips skimp on experienced guides, safety equipment, and extra oxygen.
28:20: The crux of Everest lies in the sustained effort it takes to climb the mountain over 30 days.
31:30: Adrian wasn’t sure if he could summit Everest without supplemental oxygen, and that unknown drew him to try.
33:45: The first attempt without oxygen didn’t go well and Adrian had to retreat just 600 feet from the summit.
37:40: Adrian went back and summited without oxygen, but doesn’t remember it because he was blacked out from the lack of oxygen.
38:22: Adrian went on to summit K2 without supplemental oxygen, and just being 600 feet lower made all the difference.
41:30: K2 is a more remote, technical, and dangerous climb that it’s taller sister Everest. The team ran into all kinds of troubles, but pushed through and summitted in perfect conditions.
51:20: Adrian describes the effects of climate change on the world’s tallest mountains, and here’s what we can do to make a difference.
57:15: Adrian Ballinger is engaged to professional climber Emily Harrington.
57: 45: Last fall, Emily became the first woman to climb El Capitan’s Golden Gate route in a 24-hour period. She joins the very short list of climbers — Tommy Caldwell, the late Brad Golight, and Alex Honnold — who have accomplished this feat.
59:00: Adrian had the honor to belay Emily on a portion of the route, and he describes a big fall she took and how she got through that and pushed on.
1:04:30: Emily and Adrian manage the risks of being professional climbers by talking through their objectives very carefully.
1:06:20: When Adrian and Emily are home in Tahoe City, Calif., life is filled with laundry and chores, and they cherish the “normal” times because they rarely get them.
1:07:15: Adrian tells the story about how he first met Emily at 21,000 feet on Mount Everest. He offered her a coffee.
1:10:05: What’s next? Adrian Ballinger and Emily Harrington are planning a wedding in December.

Next Episode: Get Ready for Your Summer Adventures with Backcountry Fitness

Billy hikes up near the top of Mount Washington, he's holding poles and wearing a big backpack.

The days are getting longer and warmer, and the summer hiking season is well on its way! But for many of us, nearby trails are still covered in ice and snow. And for many more, we’re cooped up in the cities or geographical regions that are flat as a pancake. How can we gear up for summer mountain adventures given these limitations?

Personal trainer Billy Gawron of Backcountry Fitness is here with answers. Next time on Out and Back, Shanty and Abby chat with Gawron about training for hiking, backpacking, and thru-hiking adventures.

Whether you’ve spent a little too much time on the couch this winter, are confined to the city, or don’t have access to a gym, don’t worry! Gawron walks you through how to build a strong body and mind right at home. Gawron, who has backpacked all over the world and specializes in training his clients to get ready for all types of backcountry trips, delivers his keen insight into training for big mountain days while confined to small spaces and flat cities.

Gawron shares the number one thing we should all start working on right now, and gives us the key to balancing strength work with endurance training. He also breaks down some pervasive myths about training, including how realistic, or unrealistic, it may be to “hike yourself into shape.”

If you’re dreaming up some big plans for the summer, this episode will help you prepare for those physical challenges on the horizon. In the meantime, check out Backcountry Fitness on the web, where you can find free training plans and can hire Gawron as a coach. Also, follow Backcountry Fitness on Instagram for training tips.

Last Episode: Climber Matt Segal Balances Entrepreneurship and Climbing

An ice climber hangs from an overhanging rock wall with a frozen waterfall beside him.

Professional rock climber Matt Segal knew that climbing would never be enough for him. Plus, he was fed up with drinking bad coffee in the mountains. One fortuitous morning in a tent, Segal declared that he could make better backcountry coffee than what he was drinking. The concept for Alpine Start, an artisan instant coffee company, was born.

In this episode of the Out and Back, Abby and Shanty catch up with Segal to learn how he juggles climbing with running his business. Segal quickly established himself as one of the best trad and sport climbers in the country, setting first ascents on the Iron Monkey (5.14) in Eldorado Canyon, the Orangutan Overhang (5.14-) in Independence Pass, Colorado, and Air China (5.13d R) in Liming, China. But he knew he needed more than climbing in his life.

“There’s going to be a time when climbing doesn’t really work for me,” Segal recalls on the podcast. “Some of the allure with climbing was starting to fade a little bit. I was starting to get into other sports like paragliding. I just had this idea of, here I am, it’s a rainy day in my tent. I was drinking Starbucks Via. I was like, man, this kind of sucks. And I hate Starbucks. There’s nobody making a good instant coffee out there. Part of me was like, well, if I could make an instant coffee that even tastes just as good as Starbucks, I’m way cooler than Starbucks. Maybe people would buy it.”

Segal walks us through how a near-death paragliding accident inspired him to take Alpine Start to the next level. And he shares how he used climbing expertise combined with degrees in Psychology and Religious Studies with an emphasis in Tibetan Buddhism to assist on archaeological explorations of 800-year-old man-made caves high on rock faces in the Mustang region of Nepal.

Whether you live at the crag or seek insight into pursuing your dreams, you’re not going to want to miss this episode. Tune in to feed off of Segal’s passion for getting outside and protecting the places we love to play through his work with Protect Our Winters and 1% for the Planet. Keep up with Segal on Instagram. Read more about Segal’s Nat Geo trips to the Mustang Valley here and watch the documentary here.

March 4, 2021

Load More Posts