Weather or not!
by Coach Robinson
In most part of the world, the temperature
is dropping and training outdoors has to be taken with precaution. Changes in
rate of exercise, outdoor temperature, and wind all work against maintaining a
constant core body temperature. The
best way to combat these temperature changes is to dress in layers. Typically
three types of layers are needed.
The base layer is the one touching your
skin. Skin perspires even on a cold day so the base layer must insulate even
when wet and wick moisture away from your body. Silk and synthetics work well.
Wearing cotton and heavy material is not a good idea.
The next layers insulate by trapping air.
The number and weight of this layer
can be interchangeable depending on the outdoor temperature and level of
activity. Sometimes a fleece jacket or athletic warm vest, wool shirt, or down
vest will be sufficient. Polar fleece has the benefits of being light
weight like down but warm when wet like wool.
NOTE: Itís always a good idea to
carry a few extra layers in your athletic bag to put on if you need to stop to
rest, if the weather turns colder, if someone becomes injured, or to change out
of when done with your workout.
The outer layer needs to function as a vapor
barrier against the elements, and as a wind breaker while at the same time
breath to allow moisture to escape from your body. If where you are is clear and
dry, or temperatures are fairly warm, nylon works well. For colder weather or
possible rain, Gore-tex may be option for you. Try and use clothing that has
vents in them to allow body to breathe. When the temperature warms up, you can
decrease these layers. It is ALWAYS better to have the appropriate attire to
take off instead of not having adequate clothing to put on.
comfortable hands carry more than one pair of hand protection. Even if you
donít normally wear mittens, it is a good idea to have a pair in your athletic
bag in case of injury or if your gloves get wet/cold and you need to warm your
hands quickly. Wearing liner gloves inside mittens is another option. When your
hands become warm, the mittens can be removed so your hands donít get too
is important to have warm clothing during the cold and in warmer weather. Just
because you may feel hot on the outside does not mean that your muscles are warm
on the inside.