Training in a Winter WonderlandJanuary 21, 2014
Dipping temperatures, blistering winds, and the icy obstacle course that was once a road, usually send many fleeing inside to the safety and warmth of their homes this time of year. For others it’s their playground. Whether you are a General Guideline to Layering:
- 0°C to -10°C – Single long-sleeved synthetic layer
- 15°C to -20°C – Base layer with windbreaker or running shell
- Below -20°C – Add a second long-sleeved layer under coat
In preparing for cold weather training it is important to be aware of not just temperature but the wind chill. Wind, whether it be natural or man-made (such as the wind created by a skier going downhill), amplifies heat loss and reduces the amount of insulation provided by clothing by disturbing the pocket of air layering creates. The heat loss caused by wind chill (despite the actual temperature) can be extreme enough to cause frostbite on its own.
Since winter weather can be unpredictable, planning ahead is the best way to ensure you will properly prepared when training outside; make sure to check the forecast regularly, adjust training when necessary, dress appropriately, stay hydrated and most importantly, have fun.
Printable PDF wind chill cards are available through the SIRC website: http://www.sirc.ca/online_resources/weather.cfm#wind
References from the SIRC Collection:
1. Castellani J, Young A. Health and performance challenges during sports training and competition in cold weather. British Journal Of Sports Medicine. September 2012;46(11):1-5.
2. CLARK N. winter nutrition. American Fitness. November 2013;31(6):66-67.
3. Gassewitz D. Coaches Guide to Winter Weather. Coaches Plan/Plan Du Coach. Winter2011 2011;17(4):7.
4. Hydration status and fluid and sodium balance in elite Canadian junior women’s soccer players in a cool environment. Applied Physiology, Nutrition & Metabolism. October 2012;37(5):931-937.
5. Kicklighter T, Edsall J, Martin M. Effect of Moisture-Wicking Garments on Temperature Regulation During Exercise. International Journal Of Athletic Therapy & Training. November 2011;16(6):9-13.
6. Peiser B, Reilly T, Atkinson G, Drust B, Waterhouse J. Seasonal changes and physiological responses: Their impact on activity, health, exercise and athletic performance. International Sportmed Journal. March 2006;7(1):16-32.
The information presented in SIRC blogs and SIRCuit articles is accurate and reliable as of the date of publication. Developments that occur after the date of publication may impact the current accuracy of the information presented in a previously published blog or article.