Working out in a Winter Wonderland

With Christmas approaching the inevitable drop in temperature is upon us. The good news is that this colder weather brings with it a plethora of outdoor winter activities to enjoy. People often have very practical reasons for wanting to avoid the outdoors as the temperature drops, the most common are a fear of getting hypothermia or severe frostbite. Thankfully if you prepare properly and plan ahead you can safely avoid these risks.

The most important thing when exercising outdoors in the cold is to ensure you are dressed appropriately. Here are some tips on how to best face the frigid temperatures:

Do’s and Don’ts of Dressing for Winter 

Do – Dress in layers. Multiple thin layers is actually warmer than one thick layer, also this allows you to make adjustments if you get to warm/cold.

Don’t – Overdress. If you are too warm you will sweat and make your clothes wet. Wet clothes will cause you to cool down quickly once you slow down.  

Do – Wear a hat and mittens. This one may seem obvious but it is none the less important. To help keep you warm and prevent frostbite you want as little of your skin visible as possible.  

Don’t – Wear cotton. Cotton absorbs moisture and does not retain its ability to insulate once it gets wet.

Do – Wear moisture wicking materials. Polypropylene and wool are able to help keep moisture away from the body. This helps limit the cooling effects of sweating, they are also able to continue to insulate even if they get wet.  

Don’t – Assume warmer is safer. Moderately cold weather that is very damp can still put you at risk for hypothermia.

Dressing properly is not the only thing that can be done to stay safe while exercising during the winter. It is important to keep track of your fluid intake. If the weather is cold and dry, your body will lose more moisture as you breathe because your body adds moisture to the air. This loss of moisture combined with the fact that cold actually makes you feel less thirsty could quickly lead to dehydration. Bring fluids with you at all times, but ensure they are insulated. If the fluids become very cold they will bring your core body temperature down.

If you keep these things in mind, you will be able to participate in the many outdoor activities that are available during these colder months. Whether you are enjoying a day at the ski hill, playing some shinny hockey during your lunch break or taking part in some good old fashioned snow fort building there are so many ways to stay active and enjoy the winter months.

References from the SIRC Collection:

1. Castellani, J., & Young, A. (2012). Health and performance challenges during sports training and competition in cold weather. British Journal Of Sport Medicine, 46(11), 1-5. 
2. Clark, N. (2013). Winter nutrition. American Fitness, 31(6), 66-67. 
3. Clark, N. (2012). Winter Nutrition – Fueling for Cold Weather Exercise. ACSM Fit Society Page, 8-9. 4. Jett, D., Adams, K., & Stamford, B. (2006). Cold Exposure and Exercise Metabolism. Sports Medicine, 36(8), 643-656. 
5. Noakes, T. (2002) Chapter 2: Exercise and the cold. Advances in Sport, Leisure & Ergonomics, 13-31. 
6. Pavlik, A. (2012) Don’t Let Winter Weather FREEZE Your Workouts. American Fitness, 30(6), 32-33. 7. Young, A. J., & Castellani, J. W. (2007). Exertional fatigue and cold exposure: mechanisms of hiker’s hypothermia. Applied Physiology, Nutrition & Metabolism, 32(4), 793-798.

Should athletes continue to train through illness?

Every athlete during their career has experienced the frustration of illness which often temporarily derails their training. Many times the length of time off is determined by the severity of the illness and the rate of recovery, however, there are many athletes that claim that they've pushed through and trained while sick. Training while sick and ignoring symptoms of illness may increase the risk of overtraining, dehydration, physical injury and chronic health problems.

How do you know if you should continue training?

• Generally, if symptoms are "above the neck" such as a common cold, training may continue
• Common colds still have an adverse effect on the immune system, so if training continues it's still a good idea to decrease the frequency, length, and intensity of workouts until recovered
• Training should cease if an athlete has an elevated temperature, aches, chills, lung congestion, or an upset stomach
• If you aren't sure if you should continue or return to exercise, consult a physician

Training while sick puts the body under the stresses of trying to recover from a training load as well as the stresses of trying to fight an illness. As a result, the immune system can be compromised and there is a chance it could lead to a worsening of symptoms.

Once an athlete is on their way to recovery, it's important to start slow*:

• Start with indoor workouts so it's easy to stop and rest when needed
• Gradually increase the frequency of workouts
• Following with increasing the duration of individual training sessions
• The final step is to up the intensity of the workout
• Each athlete is different so the time will vary for each individual regarding a full return to training

Every athlete should be encouraged to monitor their training performance and well-being carefully after returning from illness to ensure their complete recovery. For those who struggle with taking time off of training, a lost day here and there is not the end of the world. Considering the risks involved with pushing your body through illness and training, you may end up losing more time if your sickness gets worse.

*If symptoms reoccur, it is recommended that an athlete contact a physician immediately to avoid further complications.

References from the SIRC Collection: 

1. 5 WAYS TO FEND OFF GERMS. Runner's World (Australia & New Zealand). May 2009;11(10):15.
2. Avoiding illness: catching a winter bug will interrupt your carefully prepared winter training programme. Here's how to minimise the risk of getting ill. Cycling Weekly. December 13, 2003;(5794):38-39.
3. Burrell S. Getting Through the Tough Winter Months. Bicycling Australia. May 2008;(151):88-89.
4. How to Ward Off Winter Colds. Sports Medicine Bulletin. November 24, 2009;:9.
5. Nelson L. Training: training while sick. Skitrax. December 2002;13(2):64.
6. Nieman D. Can Too Much Exercise Make Athletes Sick?. BC Coach's Perspective. Winter 2005;(9):5. 7. Randy E. Is it ok to exercise when you're sick?. Running Research News. November 1995;11(9):12. 
8. Terbizan D, Czeh C. Illness in winter competition athletes. Nebraska Journal For Health, Physical Education, Recreation & Dance. Fall 1995;26(2):18-20. 

Environmental factors in exercise and sports performance

Preparing for competition requires physical and mental training, proper nutrition, and recovery. It is also essential to understand your competition and how each athlete fits within the team dynamics. These factors, for the most part, are all factors that can be controlled. Then there are factors such as the temperature, allergens, pollution and altitude that cannot be controlled and can have serious effects on human performance.

Environmental factors such as temperature during competition can hinder performance if not taken seriously. The average body temperature is 37°C (98.6°F). In cool and warm weather, wearing the appropriate gear to be able to perform at a high level is necessary. For example, when playing soccer during the month of November in Canada, there is a good chance it will be cold. To reduce the risk of injury and poor performance, athletes have to do a proper warm up, wear the appropriate clothing and stay properly hydrated. In very hot and or humid temperatures, hydrating becomes extremely important. For athletes, cooling off using wet sponges, and wearing breathable clothing can minimize overheating.

Athletes with allergies or those who have respiratory issues can see a decrease in performance due to environmental factors such as high pollen count or poor air quality. Understanding the air quality and pollen count of the competition and training venues is important as this can enable athletes to limit their exposure by training when the counts are low, or taking the proper precautions during mandatory field times.

High altitude can create disadvantages for athletes who are not acclimatized to the higher elevation. For endurance athletes, high altitude can create limitations to training due to their inability to train as intensely as they would at sea level. At such high elevations, the air is thinner, meaning that there is less oxygen. There is also the likelihood of loss of appetite, which could lead to weight loss and compromised recovery times.

Environmental factors, if not anticipated, can give rise to:

• Dehydration, heat stroke, hyperthermia and frostbite due to changes in temperature 
• Difficulty breathing in places with high pollen counts and poor air quality.
• Altitude sickness, weight loss, loss of appetite at high altitude.

Regardless of the environmental factors, and unless told otherwise, most athletes will train and compete under most conditions. One factor to help mitigate poor performance is acclimatization. Getting your athletes used to the environmental conditions they will compete in can be advantageous since they can adapt to the conditions and as such, these conditions will not be a surprise to the athletes. Both the player and coaching staff have to understand and prepare for the adverse environmental factors that might hinder an athlete’s ability to perform at peak shape. Having a proper plan to anticipate environmental conditions is an advantage to the athletes and team performance. Though many environmental factors cannot be controlled, doing your homework beforehand can help limit the potentially negative effect on performance. Having proper equipment and gear, acclimatizing to the conditions by training in comparable conditions, and understanding how the environment will effect the athletes provide a crucial advantage to athletes hoping to compete at their best.

References from the SIRC Collection:

1. Borresen J. Environmental considerations for athletic performance at the 2008 Beijing Olympic Games. International Sportmed Journal. June 2008;9(2):44-55. 
2.  Igor R, Vladimir I, Milos M, Goran B. New tendencies in the application of altitude training in sport preparation. Journal Of Physical Education & Sport / Citius Altius Fortius. June 2011;11(2):200-204. 
3. Lane A, Terry P, Stevens M, Barney S, Dinsdale S. Mood responses to athletic performance in extreme environments. Journal Of Sports Sciences. October 2004;22(10):886-897. 
4. Nimmo M. The application of research to athletic performance in the cold. International Sportmed Journal. December 2005;6(4):224-235. 
5. Moss D. Training & Competing in Smoggy Conditions. Tricks Of The Trade For Middle Distance, Distance & Cross-Country Running. June 2004;:71-75. 
6. Rundell K. Effect of air pollution on athlete health and performance. British Journal Of Sports Medicine. May 2012;46(6):407-412. 7. 
Singh R. Hydration strategies for exercise performance in hot environment. British Journal Of Sports Medicine. September 2, 2010;44:i40. 
8. Wilber R. Current trends in altitude training. / Les tendances actuelles de l'entrainement en altitude. Sports Medicine. 2001;31(4):249-265.

Reflecting on Night Safety

The days are getting shorter, which means that any outdoor workouts done before or after work will probably be done in the dark.  For the next few months it's important to take some time to make sure you are prepped to ensure your safety when training at night.

Remember to:

Dress to be seen - The biggest difference between exercising at night versus during the day is visibility.  This is an excellent occasion to go a little overboard; wear tons of reflective gear and blinking lights.  Reflective strips on your arms and legs are more effective because drivers are more likely to see the light in motion.

Light up your path - Invest in a head lamp and/or flashlight in order to see the ground in front of you.  Depending on your path, you may need to avoid, litter, potholes, branches and fences.

Recruit a friend - There is safety in numbers, it not only increases your visibility, it may deter potential attackers. If you are out alone, let someone know where you are going and when you plan to be back.

Bring a small safety kit - Bring a cell phone, your ID, some money and a credit card.  Waist packs can be good for this since they are designed to stay in place without bouncing.

Dress for the weather - Layering and hydration are very important when the cold weather hits.  Try to avoid cotton since it will just absorb your sweat and make you damp and cold, instead, stay dry with technical wicking fabrics.

Bring your sense of adventure - If you're feeling bored with your regular training routine, exercising at night can add some fun.

Although there is no guarantee when it comes to safety (sometimes drivers just don't see you) if you dress appropriately and pay attention to your surroundings you can minimize the risk when exercising in the dark.

References from the SIRC Collection:

1. Battling the elements: dark. Cycling Weekly. October 28, 2010;:54-55.
2. Be smart: a guide to running safely. Running Times. October 2003;(310):28-30.
3. CHASE A. TRAIL RUNNING AT NIGHT: BASIC TIPS. Running Times. October 2010;(380):38.
4. Dudney G. BEGINNER'S CORNER. Ultrarunning. May 2010;30(1):24.
5. MIONSKE B. BRIGHTEN UP. Bicycling. December 2010;51(11):34.
6. Welch D. Street smarts after dark. Shape. November 1993;13(3):30.

Winter Cycling

by Michelle Caron

Algonquin College Library Technician Student

SIRC Intern

Peering outside in the morning darkness when it’s cold and windy outside is enough to discourage even the most determined cyclists.  However, making the appropriate adjustments for the climate in the winter months can make cycling in the winter months both positive and enjoyable.

Be Prepared:

Most people who ride in the winter get the question “how do you stay warm?” But the issue is not how to stay warm, it’s how do you regulate your temperature once the body starts working hard? 

The key to this challenge is layering:

• The first layer should be snug to your body and made of a material that moves moisture away from you, synthetics or wool are your best options.
• The second layer is an insulator and should be a little looser on your body to trap the air and keep you warm. 
• The third layer is to protect you from the elements.  It should be a zip-up with wind-blocking and water resistant capabilities.  Be prepared to dress up or dress down.
• The most important to consider are the hands, feet and head since these can get cold the quickest.  Some items to check out would be lycra booties, polyester socks, wind stopper gloves and wool hats with ear guards.

Wear bright clothing, winter consists of shorter daylight hours and flying snow can make it difficult for others on the road to spot you.  Attaching lights to your bike are a good idea and can keep you safer. Every year there are new items of cycling gear on the market and a consumer should have no problem finding what they need to get started.

Weatherproof your bike

Road chemicals, salt, and sand can all deteriorate your bike quickly.  If you take 10-15 minutes to wipe down and lubricate your bike after each ride it can prevent corrosion and save you some money on repairs in the future.  Equipping your bike with studded tires helps with traction and increases control. 

Hydrate

Since it is cold outside, riders tend to forget to stay hydrated.  The reality is that biking is an aerobic activity, and with the added layers can actually make you feel warmer.   If temperatures are really cold, you can keep your water bottle next to your body to prevent the water from freezing.

For more tips on winter cycling safety, comfort and maintenance visit SIRC.

References from the SIRC Collection: 

1. "Beat The Big Freeze." Cycling Weekly (2010): 38-41.
2. Bridge, M., and M. Febbraio. "Training In Extreme Conditions." In Jeukendrup, A.E. (ed.), High-performance cycling, Champaign, Ill., Human Kinetics, c2002, p.43-55. United States: 2002.
3. Michael N. Sawka, et al. "Glycerol Hyperhydration: Physiological Responses During Cold-Air Exposure." Journal Of Applied Physiology 99.2 (2005): 515-521.
4. "Pulling Out The Winter Gear As The Temperature Drops." Cycling Weekly (2009): 33.

The 2018 Olympic Winter Games City Named in July 2011

In just over seven week’s time, on July 6, 2011, the International Olympic Committee (IOC) will choose the host city for the 2018 Olympic Winter and Paralympic Winter Games. The decision will be made at an IOC Session meeting in Durban, South Africa. Three major international cities are currently in the running - Annecy (France), Munich (Germany) and PyeongChang (Korea).

Since 2002, all IOC voting members are no longer allowed to travel to candidate cities and must rely on the bid city presentations. Only the small team that forms the evaluation committee is permitted to visit the cities, so that they can prepare the reports to share with the rest of the IOC members. Yesterday in Switzerland at the IOC Headquarters in Lausanne, each city was required to give a 45-minute technical presentation to 88 IOC members, and then be available to answer questions. Part of putting together a bid/ candidate city committee is making sure each city has the right “star” power to promote each bid. The Annecy bid includes triple Olympic alpine champion Jean-Claude Killy, Munich is led by two-time Olympic gold medalist figure skater Katarina Witt, while PyeongChang has 2010 Olympic figure skating champion Yu-Na Kim.

According to reports following the presentations, there is still no clear front runner, as each city could successfully host an excellent and well executed Winter Games. If Munich were to win, they would become the only city to have ever hosted both the Summer (1972) and Winter Olympic Games, while some of their venues include the 1936 Winter Games host city of Garmisch-Partenkirchen. Some of the events in Annecy would include the 1968 host city of Grenoble, while PyeongChang has bid twice losing out to the Games of 2010 (Vancouver) and 2014 (Sochi).

The 2018 Olympic Winter Games are to take place from February 9-24, 2018.

Contact SIRC for more information on winter sports and the Olympic Games.

Winter Running

Recent news reports have focused on the severe winter weather that has suddenly hit Canada. For a lot of runners this weather can be discouraging. Winter running does not have to be extreme or unsafe, it should be fun. Cold weather running should be exhilarating as it is a great way to get fresh air, spend some outdoor time with friends, and enjoy the beauty of the season. It all depends on how well prepared you are for the weather. Wearing the correct clothing and being prepared for the cold can be the difference between having fun and discouragement. When putting on your running gear make sure to think about these three layers:

1. Wicking Layer: Synthetic Material that moves moisture away from the body, preventing you from getting chills
2. Insulating Layer: Keep your body warmth close to you preventing you from getting cold
3. Shell Top Layer: A jacket to protect you from the cold wind and water…well snow!

Other items that are recommended for runners are:

• Positive attitude
• Running Hat
• Two pairs of running gloves
• Neck Warmer

Reference from the SIRC Collection:
Mandel, C. (2009). Winter Running Guide. Canadian Running, 2(1), 62-63.

Other SIRC Resources:
SIRC Winter Newsletter
Cold Weather Resources

Baby It’s Cold Outside…

We will see 150 competitive events in the upcoming Winter Games in February but that doesn’t cover all of the activities that are available in the winter months! Winter weather has arrived in Canada and across the country temperatures can range from +9°C to -45°C. For most of the country this means it is cold outside – freezing cold – and you have two choices stay inside or go outside and play! If you are prepared for the weather, Canada can be a winter wonderland with never-ending possibilities of things to do.

Thinking it’s too cold outside? There are so many things that can keep you toasty while enjoying the outdoors. Developments over the years have led to thermal fabrics using body moisture to generate heat to boots and gloves with heating mechanisms to keep your digits nice and warm. Try not to get too overwhelmed by all the options and don’t forget there are review guides that can help you.

You may have been skating, skiing, snowshoeing, sledding, running, snowboarding, or dog-sledding but there are other possibilities. Why not try heli-skiing, snow kiting, and ice climbing. As we ring in the New Year and recover from the holiday season why not give these new winter activity a go in 2010? Information about all of these activities and many more can be found within the SIRC library.

Keep reading because there will be much more featured on winter fun in the upcoming months!