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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.

For 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 sweaty.

It 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.