Cold Weather Policies and Tips
Learning to Train (L2T)
Training will be cancelled at temperatures below -15C as measured or estimated at 1 pm at the Nordic Centre. The L2T/T2T coach coordinator is responsible for determining if the lessons need to be cancelled and for informing the group leaders of the decision. Cancellations will be posted on the Telemark Racers website.
Coaches should consider the following safety measures when skiing with young children during cold days (temperatures below –10C).
- If children are inappropriately dressed they should be excused from the session and their parent should be notified.
- Inform skiers and parents that a hat should be worn at all times. Ensure ears are covered to avoid frostbite.
- Bring children inside when they say they are cold.
- Choose areas that are protected from the wind and avoid activities in open areas.
- Keep the young children close to lodge in the event that someone does get cold.
- Allow additional time to warm-up; it takes longer to get the body warmed-up for sport activity in cold weather.
- If in doubt cut the session short.
Training to Train (T2T)
Decisions on training are based on the conditions predicted to occur at the time of training. Change of location or cancellation will be decided by the T2T coordinator or the Head Coach and posted to the web site by 1 pm on the training day for weekdays, or Friday for weekend practices. The following guidelines were developed considering the CCC cold weather guidelines, recent research into cold weather training with young athletes, and our own experience at Telemark.
-10 to -15 and blustery
- Practice is on.
- Check athletes before leaving lodge. Mittens or lobster gloves required. Loop past the chalet regularly
- Proper coverage of faces and ears with warm toques and buffs
- Avoid prolonged skiing in exposed area/trail ridges and areas where risks and consequence associated with wind chills/frost bite are increased
- Stay hydrated
-15 to -18 and calm
- Practice is on.
- No intensity (Zone 1-2)
- Check athletes before leaving lodge.
- Mittens or lobster gloves required.
- Loop past the chalet regularly
- Stay hydrated
- mouths are covered with Buffs
- A pre-ski warmup in the chalet will be done to have athletes warm before skiing
- Athletes will be encouraged to be constantly skiing
-15 to -18 and blustery, or -19 to -23 and calm
- Consider cancelling if sustained wind speeds exceed 30km/hr.
- If skiing, good toques, full mittens or lobster gloves, a buff, and a wind shell required.
- Loop past the chalet regularly.
- Coach backpack must have mitten/boot warmers, extra layers, and a cell phone.
- Stay hydrated
- mouths are covered with Buffs
- skiing would be restricted to sheltered trails – not exposed ridges and areas where risks and consequence associated with wind chills/frost bite are increased
- A pre-ski warmup in the chalet will be done to have athletes warm before skiing
- Athletes will be encouraged to be constantly skiing
below -18 and blustery, or colder than -23
- Move to a warmer venue in town or cancel
- Options include running in town if warmer, or indoor training
Learning to Compete (L2C) and Training to Compete (T2C) and Post Secondary Program
The Telemark Team policy on cold weather recognizes the unique risk incurred by young athletes in cold weather conditions and has adopted the following policy.
With respect to racing, our policy is that:
- When temperatures are -20 C or colder (temperature measured at the coldest point of the course and without wind factor) and competition distances are less than or equal to 7.5 km, we will not race.
- When competition distances are greater than 7.5 km and temperatures are -18 C or colder (without wind factor), we will not race. Wind factors increase the effect of cold and will be taken into account in determining whether athletes will race.
- Where the head coach at an event feels that other weather factors put our athletes at risk, he or she may also pull the team from the race. The head coach is expected to use discretion in evaluating whether this consequence should include all age groups or not.
With respect to training and practices led by a ski team coach, our policy is as follows:
When temperatures are colder than -18 C practice will be cancelled.
When it is cold factors the coach will consider are:
- Length of practice
- Distance away from the lodge
- How well dressed athletes are
- Whether temperatures will change
- The effort that will be expended during the practice and the time that athletes will be relatively inactive, and
- How old the athletes are.
Tips for Athletes:
- Don’t be afraid to wear extra clothing. Vests and toques are an important addition and it may also be reasonable to wear two layers of synthetic (polyester) underclothing.
- Balaclavas, neck-warmers and windproof briefs are also a good idea. Consider substituting mitts for gloves. Boot covers are great for keeping feet warm. Hot Paws?
- Creams, lotions and jellies can reduce the direct exposure of the skin to the air. However, to be effective they must not have water in their base.
- Ski glasses/goggles can keep the wind out of your eyes, but they can also cause a “wind tunnel” effect on other parts of your face. For eye comfort, blink more often than usual. This is particularly true if you wear contacts.
- Consider carrying hand-warming packets (coaches can carry a couple of these with them) to avoid frostbite.
- Learn to recognize the signs and symptoms of frostbite.
- Individuals have a different tolerance to cold weather. Children less than 10 years of age are not able to thermo regulate as well as older athletes.
- Make sure you are properly hydrated and are not hungry. Bring extra foods and fluids to the site of the event in case there is a delay.
- A buff or balaclava is necessary, keeps your face warm and you can use it to filter the cold air.
- XC ski specific mitts or lobsters that actually fit inside pole straps
- Use ‘hotshot’ type toe warmers stuck to the top of your toes over the socks. Merino wool socks are the best. Even better is a thin polypro sock under the Merino wool.
- Hand warmers can help but are difficult to keep in place insideof mitts.
- Make every effort to head outside ‘warmed up’ by doing core exercises before heading out.
Up to 20% of cross-country skiers suffer from exercise-induced asthma (EIA). Cold dry air exacerbates this condition. If you are susceptible to exercise induced asthma you will need to take extra precautions. A proper warm-up is critical and your predisposition to EIA should be discussed with a physician
