Exercising Outdoors in Colder Weather

Training in the winter brings two additional challenges – colder temperatures and shorter days. Both can drive an athlete to bike inside on a trainer and run inside on a treadmill, but this does not necessarily need to be the case all of the time. Exercising outdoors in cold weather can be a rewarding and fulfilling experience. At the very least, the trails will not be crowded and the scenery will change. Plus, training in colder weather will help toughen you up mentally.

Here are some suggestions to better prepare for training outdoors in cold weather:

• Layer clothing: Use synthetic or other fabrics that will stay warm even when you sweat with an outer shell to break the wind. Remove or add layers as needed.
• Cover your hands and head: Wear gloves and hat appropriate to the conditions. If it’s really cold, use a face covering like a scarf or neck gator to cover your nose and mouth. While cycling, wear gloves that will block the wind and a lightweight cap or a hooded jersey that will fit under your bike helmet.
• Wear shoe covers while cycling: Neoprene booties provide more protection than toe covers and insulated socks.
• Be wary of ice: A patch of ice on a road or trail can be almost invisible and treacherous, especially when riding or running towards the back of a group.
• Wear highly visible clothing: Motorists may not expect to see cyclists or runners out on cold days. If training close to dusk, carry a small light source as well.
• Change into dry clothes post workout: Your body will cool down rapidly after a workout and wet clothes will have you shivering.

Above all, apply common sense and remember that taking a weekend away from biking and running to go skiing is not a bad idea either.

Live life richly and boldly!

David

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David B. Glover
Writer, Athlete, Coach and Race Director
Author of Full Time and Sub-Nine
Personal Web: www.davidglover.net
Business Web: www.enduranceworks.net

©2009 David B. Glover