JD / TR1 / TJR Sat Dec 17th – CHANGE IN TIME
We have moved practice back to an 11am start to allow a warmer day of skiing and sleeping in to start the Holidays!
Skiing will be classic. We will start with strength indoors to get super warmed up (and stronger) then head outside to ski. We will make sure to keep moving the whole session, avoid big downhills and play games that are active and don’t involve standing around.
The Tr2’s skied Tuesday night with a start Temp of -18 which dropped into the -20’s and had a great time. Amazing night to star and moon gaze.
Please make sure to follow the cold weather tips we posted earlier. The Key points are: use toe warmers attached to the top of your sock just behind the toes, wear a buff or balaclava to cover your face, wear mitts / lobsters that fit in your pole straps.
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.
