Training at Ten Below Zero

When I woke up this morning our thermometer read -18 degrees Fahrenheit. Today is the eighth consecutive day of temperatures well below zero in my home town of Anchorage, Alaska.  It’s been as cold as -20 and as warm as -4.  Unfortunately this week just happens to coincide with the Cross Country Skiing US National Championships. I’m a coach for Alaska Pacific University Nordic Ski Center, one of the top teams in the country, and the week has been very difficult for us (not to mention the race organizers, volunteers, and other coaches and athletes who traveled across the country to come here and freeze…). The Cross Country Skiing International Governing body, FIS, has a rule that states races can’t happen if temperatures dip below -4 degrees Fahrenheit or -20 degrees Celsius. This week two of the four scheduled races never happened. The races we were able to pull off were rescheduled, postponed and postponed again.

Winter or “cold weather” means something different to everyone. It’s highly dependent on where you live and what you’re used too. While it’s -10 in Anchorage, others may get the same bone-chilling effect from 15 degrees in Idaho or even 60 degrees in Florida! Temperatures (and our patience for them) are relative, as are our desires to work out and train through “cold times” or adverse conditions. Because cold weather has been on my mind lately, I’ve compiled a list of tips for staying in shape and maintaining consistency in training during cold weather. You may have heard the old adage “There is no such thing as bad weather, just bad clothing.” For the most part, I tend to agree!

(While this information may pertain to some of you, others can read these tips for the novelty factor and be grateful you live in a warmer place!)

COLD WEATHER TRAINING TIPS FROM COACH HOLLY

Layer for Ear, Neck, Chin and Nose Protection
When it’s cold outside, ear lobes, fingers and noses are the most likely parts of your body to get frost nip, which is one step before frost bite. Whether you are running, skiing, biking or going out for a walk, covering these parts of your body will ensure a more comfortable experience. I like to wear a neck gaiter, a headband, and a hat, all at the same time. If your nose and checks are still cold, try covering them with a healthy layer of Vaseline or bag balm. In the two races that we did have at Nationals I saw LOTS of white noses, ear lobes and cheeks. Once you suffer from frost nip, that area of your body is more susceptible to loosing blood circulation the next time it is exposed to cold air. If you are working out with a partner, have them check your face for white spots because sometimes you may not even realize it’s happening!

Use a Cold Weather Breathing Device
Have you ever gone outside to exercise and felt the cold air “burning” your lungs? There have been numerous studies that link hard aerobic activity in cold weather to exercise-induced asthma. While going outside for a slow jog in -15 degrees is doable, racing could lead to serious long-term consequences. I know this mask may look a bit extreme but it is meant to warm the air before it enters the esophagus and lungs. Instead of using a mask, I cover my mouth with a neck gaiter or balaclava.

Try Studded Running Shoes
I got a pair of studded running shoes this year and I love them! They are incredibly handy for slippery roads and trails. There is nothing worse than a preventable injury to bring your training or work out routine to a screeching halt. Studded tires for bikes are also available and super handy for those that wish to brave the roads during winter months.

Take Off ALL Jewelry!
If it’s cold outside, I take off all jewelry including rings and earrings. Metals attract and hold the cold — I got a burn recently from touching my door knob without a glove!

Use Hand and Foot Warmers
If your hands or feet are cold, try using chemical heat packs. Their slogan is “kill the chill” and they really do help! Try tucking them in your gloves. Little Hotties even have special foot warmers that come with adhesive tape so you can stick it to your foot and then put your foot in a boot or shoe!

Change Into Dry, Warm Clothes Immediately
One of the most important components to staying active when it’s cold outside is to stay healthy. Changing out of frosty, sweaty clothes directly after activity will help. Base layers,  the articles of clothing closest to your body, are the most important to change. If you don’t remove your wet sports bra you can still be chilled to the bone — even with a down coat. I highly recommend a thermos of tea and a quick hot shower if your schedule allows.

While this past week has been extremely cold (and emotionally draining) I personally wouldn’t move to a warmer place for anything. I moved to Alaska specifically for the cross country skiing opportunities and I’m here to stay. I hope that whatever sport and season inspires you, you can find ways to deal with adversity, be it cold weather, hot weather, ice storms or flooding. After all, aren’t we all-season endorphin junkies at heart?

HOLLY BROOKS is a Nordic ski coach at Alaska Pacific University in Anchorage where she coaches junior and master athletes for competition and to support a healthy lifestyle. She's also an active competitor in cross country skiing and mountain running events... {more»}