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On this week’s Scotland Outdoors podcast Mark finds out about a project called Light is a Right – How to Winter Well. Glasgow University researchers have been looking into different things that might help us cope with the long, dark winter days. They explain to Mark what’s been involved in their research.

Rachel is in Ayrshire meeting the Wednesday Weekday Volunteers who are always happy to roll their sleeves up and get to work at the Gailes Marsh Nature Reserve near Irvine.

Wildlife photographer John Speirs shows Mark that you don’t have to venture far away from the busy streets of Oban to spot some interesting bird and wildlife.

Kayaker Nick Ray hit the headlines earlier this year when he completed his yearlong paddle around the coast of Scotland. Nick’s appeared on Out of Doors quite a few times in the past to tell us about his kayaking adventures as well as his struggles with his mental health. Mark caught up with him on Mull, where he lives, to find out what he’s been up to since he finished his challenge and what’s on the cards for the future.

A few weeks ago, a team of volunteers, including staff from the British Trust for Ornithology, headed up Schiehallion under the cover of darkness to try and ring ptarmigan. We’re joined live by Anthony Wetherhill who was part of the team to tell us more about these elusive birds.

In 2021, Alex Moran and Mike Coppock completed the first ever non-stop Island Munros Triathlon. Rachel met up with Alex to find out what was involved in the challenge and how long it took them to complete.

Rachels meets the Wobbly Cyclist, Karen Cox, who has been able to once again enjoy cycling after getting an e-bike. She tells Rachel about the importance of e-bikes in making the outdoors accessible to those with mobility issues.

And following on from the recent storms, Mark heads to the coast to investigate the strange phenomenon of sea foam.