Pictures of the Ram River

Here are some more pictures of the Ram river.

Strength Workout Program

This program requires a large intake of food calories. Shoot for lots of natural protein such as chicken, beans, lean beef, fish, nuts and good fats ( almonds, fish…) and quality carbs ( oatmeal ( not instant that’s got to much sugar), potatoes, veggies, whole wheat pastas and breads).

For the exercises below perform 3-5 sets and for each set no more than 5-7 reps.

Warm up: 5-10 minutes of light cardio, should maintain a pace that allows for an easy conversation to take place without loosing breathe.

Stretches for 5 minutes and before the first set perform 2 sets of light weight for 12 reps to allow the blood to flow to the designated muscle.

Day 1:

Flat bench press with barbell

Wide grip chin ups or narrow your choice

Shoulder press using dumbbells

Upright dips

Barbell curls

Seated rows

1 arm dumbbell rows

Day 2:

Rest

Day 3:

Squats

Lunges with dumbbells…walk across the gym floor and back

Dumbbell bench press on ball, maintain the abs by squeezing

Lateral raises on ball

Crunches

Day 4: off

Day 5 : repeat

This program will help boost weight and strength, predominately in the shoulders, back and core.

Mistaya River After the Canyon

NAME: Mistaya

SECTION: Below Mistaya River Canyon to HWY 93 bridge

Mistaya Canyon Start

HOW TO GET THERE:

Your take out is right before the HWY 93 bridge which offers a beautiful view of the North Saskatchewan River. Just after the bridge on your right hand side is a small path leading to your take out. For your put in travel 2.0km until you see a roadside turn out. Hike down this narrow bedrock until you reach the river (about a 5 min hike). You can either choose to: a) walk along the Mistaya Canyon walls and find a spot to seal dive off of (There is an area that is about a 2 meter dive just down the Canyon) or b) you can choose to start your run right where the canyon ends.

WHAT TO EXPECT:

The steep walled canyon of the Mistaya offers a tight grade III paddle until it leaves the canyon. After it does leave there is a series of grade III rapids that are integrated with good obstacles to work around. Practice picking your lines and running them. This is a short run that takes about an hour to do. The many bends in the river provide some good waves and rapids. Eventually the Mistaya joins with the North Saskatchewan and calms down drastically. Once the 2 rivers join, your take out is just a few minutes down on your river left side. Pay attention to sweepers that can become dangerous on the first few sections of the river.

Mistaya After Canyon

Kayaking Mistaya After Canyon

Mistaya River Before Canyon

NAME: Mistaya

Lake Before Mistaya

SECTION: 6km south of Mistaya Canyon to Mistaya Canyon

HOW TO GET THERE:

The Mistaya River Joins with the North Saskatchewan right before Abraham Lake. The River is located along HWY 93. Traveling from Nordegg, drive south on the David Thompson HWY (11) until HWY 93. Head eastbound on 93 until you come to Mistaya River Canyon. This is your take out. Do not forget this; the Mistaya Canyon should not be attempted. For your put in continue on HWY 93 for about 6km and look for any one of the dried up creeks to carry your kayak down to the river.

WHAT TO EXPECT:

Beginning of Mistaya

This section of the Mistaya is rated class II/IIII. There are a series of continuous rapids from the start to the finish. Most of the rapids are class II with the odd class III feature. There are many large boulders that add obstacles to this run creating many nice holes and waves. Expect about 2 hours to run this section. Last time I checked, there was an orange ribbon tied up to a tree on river left that warns of the Canyon coming up. This ribbon gives about 400 meters between you and the Canyon drop.

Kayaking Mistaya Before Canyon

Get out before this as it goes straight into the canyon

DOnt go into this

WHERE TO STAY:

Preachers Point campground is a free site that doesn’t include any amenities but, it does offer a spectacular view of Abraham Lake and its surrounding mountains. It is about a 30 minute drive along hwy 11 from Mistaya Canyon. This campground is also about 40 km south of the Cline River which offers spectacular fishing and a grade IV/V canyon run.

Upper South Ram

NAME: Upper South Ram

SECTION: Hummingbird Creek Falls to Ram Bridge

HOW TO GET THERE:

This run typically starts at the beginning of the Hummingbird Creek Falls area. This part is a grade 3 paddle through a canyon. Then eventually the Hummingbird creek joins up with the Upper South Ram. Your put in is at hummingbird creek falls or if wanting to avoid the class 3 canyon, put in at Hummingbird Rec area. Be sure to take out at the Ram Bridge, as the 100 foot Ram Falls are just downstream.

Ram falls, DO not want to go over this

WHAT TO EXPECT:

Once Hummingbird creek joins the Ram, it picks up speed and volume. Nothing major along the Ram comes at you besides lots of braided connections and the odd sweeper. The river starts off as a class II run on a gravel bed. The river than funnels into a V-shape and enters the Upper South Ram canyon.

Upper South Ram Canyon Entrance

The first 2 features are among the toughest in the Canyon with class III rapids and drops.

Drop in Ram Canyon

This canyon is full of classic drops and rapids rated as high as III. Be sure to scout if unsure. About halfway through the canyon a large man made sweeper appears. This is a bridge made up of numerous logs that could really mess you up. It connects one side of the canyon to a really cool campground set up for a hunter or something. The log bridge is fairly easy to see from a distance as the river straightens out before it. After the bridge there are numerous drops and rapids that can be rated as high as class III. The canyon walls eventually widen out and the river tames down. The last hour of the run is full of herds or packs of big horn sheep or Rams. Not sure which ones, probably Rams… our last count was 72 in a hour stretch. The run starts off as a class III through the canyon but tames down to a class I/II beautiful route. Expect about 3 hours from the Hummingbird creek falls to the Ram Bridge take out. Kayaking the Upper South Ram and Hummingbird Creek provide a good intro to running canyons and bigger drops.

Lucas on Hummingbird drop

Remember water levels can really change a rivers rating, and once your in the canyon it would be tough to escape if needed.

More Pictures of the Ram River click Here

How To Store Your Kayak For The Winter

I happened to come across a little article on winter storage for kayaks. This article from Wave Sport should help us all prolong our kayaks lifespan during winter storage.

” Storage

Short Term Storage
Be sure to empty the kayak of all water. The kayak may be stored on its side or in a vertical position temporarily. Storage in these positions for an extended period of time could cause flattening or deformation in the side of the hull.

Long Term Storage
In addition to emptying all water out, you should clean the kayak by rinsing with freshwater. Store out of direct sunlight and indoors, if possible. UV exposure can shorten the lifespan of any kayak and can degrade its finish. Be sure to not leave straps or ropes tightly wound around the hull for extended periods of time as it may cause deformation. Your kayak should be stored hull up on parallel bars with weight supported evenly throughout its length.

Caution:
Do not suspend your kayak by using the grab loops at either end of the boat. This can cause the hull to distort over time. ”

For more on this article visit the Wave Sport site by clicking here.

Here is some more information on storing your kayak for the winter months.

Free Workout Programs

Here are a few workout programs made up by Shannon Clark of fitnessuncovered.com. She is one of the major writers for numerous bodybuilding and workout sites across the internet. She graduate at the University of Alberta and now makes a living on helping people accomplish their fitness goals. If these programs aren’t what your looking for or maybe you need a more specific program, check out her webpage for more options.

Here is an article written by Shannon to get you started: Figuring Out Your Fitness Plan For Kayaking

Below Hummingbird Falls (Coors Falls) To Hummingbird Creek Rec Area

NAME: Hummingbird Creek

SECTION: Below Hummingbird Falls to Hummingbird Creek Rec Area

HOW TO GET THERE:

This area is about an hours drive from Rocky Mountain House. From Rocky, travel south on HWY 11/22 until secondary highway 752. Follow this highway south until the Forestry Trunk Road (734). Go west on 734 and follow it until you cross the Ram Bridge. Continue down for about 3 km and turn left at the Hummingbird Creek Rec sign. The rec area can be used as your take out. For your put in, continue down the hummingbird creek road and just past the horse ranch on your left you will see the Hummingbird waterfall

Coors Falls (HUmmingbird Falls)

. A hike down a steep hill will bring you to just below the falls.

Dropping into Coors Falls

This is your put in.

WHAT TO EXPECT:

Hike along the gorge and put in the pool that’s below the waterfall. This start is a good beginner run for kayak creeking: narrow, steep and boney.

Luke halfway through the gorge

Start

This short section starts off with some class II+ features than eventually calms down as it approaches the canyon. Once inside the canyon walls, you will come across a series of small drops and rapids. Be prepared to scout as a class III+ drop followed by a class III rapid is about halfway through the canyon. This first drop is a tough portage. It will be easier to run it so be prepared.

HUmmingbird drop

Right after the drop is a narrow rapid, this one can be portaged around if unsure.

Narrow Chute

A seal dive off river left will get you passed it. After leaving the canyon the river flows onto a gravel bed and begins to lose its momentum. From the Coors Falls to the Rec area is about an hours worth of paddling. You can also run this river till it joins up with the Upper South Ram River which would add another canyon and another 2 hours to your run.

WHERE TO STAY:

The Hummingbird Creek Rec Area is free of charge to stay at. It is located right along the Creek and there is a path that leads to the South Ram River. If planning on running the South Ram, be sure to read the guide as a 100 foot waterfall is just after the Ram Bridge. Help keep this area free, don’t leave a mess behind.

canyon

Canyon

Beginning Of HummingBird Creek

End of HummingBird Creek

End of HummingBird Creek Fall

Hiking Up hummingbird Creek

Williams Creek To Coalcamp

SECTION: Williams Creek to Coalcamp

HOW TO GET THERE:

From Edmonton, travel south to Sundre. Go west on HWY 27/582, turn south on Coalcamp Road (Range Road 63). Travel down this road (also called Forestry Road ) untill you find coalcamp subdivision. Drive about 200 meters past this and you will see a small quad/jeep trail leading down to the river. This is your “take out”, if you end up on a cliff overlooking the Red Deer river you went about 10 seconds to far. For your “put in” continue to travel down the road for another 15 minutes or so untill you drive over Williams creek.

WHAT TO EXPECT:

This sections starts off easy with some small rapids and drops no larger than Grade II. The river becomes braided in a few sections. If you continue to follow the river right you will be led into a nice drop. This first drop is about 2 feet high and is followed by a small rapid right after it.

Jake Catching a Wave

Towards the middle of the run is the Double Ledge.

Double Ledge

Red Deer

This is a class 3 rapid leading into a class 3 drop. If weary its always best to scout. There are some big eddies on river left, right before the ledge. If you want to avoid the drop and missed the eddies, its best to stay left. I’ve seen some nice carthwheels pulled and some big swims on the wave at the base of the ledge.

Just before the take out you will come to another ledge, known as the Coalcamp Ledge. At high water it is a class 3 drop at best. This section of the Red Deer River is mostly class II with a few features that are class III. The time needed could be anywhere from an hour to three hours. There are a few smaller waves that can be surfed throughout the river.

Red Deer

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