There is no such thing as a bad weather, only bad clothing

For many people new to winter sports, they think it’s going to be cold. As far as winter kiting the energy you burn is more than enough to keep you warm but there are still a few things you need to know to help maintain your comfort.

This article is based on excerpts from papers on winter sports. Sometimes known as Professor Popsicle, Dr. Gordon G. Giesbrecht a leading expert in the field of winter sport, at the Health Leisure and Human Performance Research Institute, University of Manitoba, Winnipeg, Canada, has a few suggestions for keeping warm this winter. They involve an understanding of the following four topics:

· Stretching
· Moisture Prevention
· Hydration
· Replenished Energy

Stretching
Stretching is even more important in the cold as you’re more likely to slip or twist your limbs. Special emphasis should be considered before starting out for your day.

Moisture Prevention
All efforts should be made to prevent accumulation of water either on the body or within clothing.

Moisture accumulation should be minimized in clothing with attention to the following:

· Layered clothes that provide insulation
· Moisture that remains within the material can decrease thermal insulation by as much as 30-50% because conductive heat loss is increased through wet clothing
· Resistance to water
· Wind resistance

Just prior to exercise, clothing should be reduced to what will be needed during the exercise bout. Thus, the athlete may feel cool during the first part of exercise but sweat accumulation will be minimized. When a rest stop is taken, extra clothing should be added to prevent chilling.

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High collar that zips up to the end of the collar, thus providing a ‘high turtleneck’ effect. This provides great comfort as the neck is especially sensitive to cold air currents. An insulated hood and 2-3” tabs on your zippers so you can operate them with your mitts on. The preferred jacket and pant are a one piece or overlapping jacket to cover your seat and big design pant.

3 places for ventilation:

Sleeve endPit zipsFront zipper (avoid solid front pullovers)

As you probably already know, layer layer, layer!

Inner-wicking material, usually polyesterMiddle-insulating fleece, pile, wool, or thick polyesterOuter-ventilating, moisture and wind protection fabrics such as Gortex, 60/40 cloth, cordura, windstopper, or nylon

On your journey to the location, adjust your layers on route so as to not build up moisture before your event has started. Know what and how you’re body reacts to the changes and be proactive in adjusting your layers. You might feel cold initially if you remove a layer but you’ll warm up once you’re moving. The key to staying comfortable in the cold is to OPERATE WITH A COOL SKIN SURFACE. Cooler skin temperature results in less sweat production. The net result is less moisture in your clothing. It doesn’t stop here. When you’re done for the day, be sure to dry all your clothing.

Hydration
A conscious effort must be made to hydrate more than during warm weather exercise (i.e., up to 2- 6 litres/day) because the thirst mechanism kicks in only after dehydration has started.

Replenished Energy
Energy stores should be replenished by ingesting complex carbohydrates and fats (i.e., nuts) at regular intervals of 15-60 minutes to support continuous activity in the cold. If you’d like to read his entire article, check:

www.umanitoba.ca/faculties/physed/research/people/giesbrecht.shtml

and scroll to almost the bottom and you’ll see some Seminars and Lectures (off campus).




This article has been written by Grant Fitz from Canadian Wind Rider - www.canadianwindrider.com

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