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Dressing for Cross Country Skiing

Written by Mark Buckaway
Friday, 08 January 2010 18:42
Clothing (Advanced through Beginner readers) Underwear is the most important part of dressing for skiing. Contrary to popular belief, the wicking ability of clothing is secondary to ventilation. The body functions optimally within a very narrow temperature zone. Body heat is a byproduct of work, and when you're active you need to expel the extra heat created by your muscles in order to perform at your potential and be as comfortable as you can be. Next-to-skin underwear products (rather than loose fitting underwear) help you expel heat thereby greatly reducing the loss of fluids, preserving your most important energy source, and keeping you in the optimal temperature zone. The body perspires as a means of temperature control. Proper garments allow moisture to move away from the skin at an appropriate rate, while air-channels next to the skin should increase airflow thus keeping your temperature within the zone of peak performance. Both an overly wet shirt and a shirt with overly active wicking properties lead to dehydration in the long term. A skier looses 0.2 pints each 1/2 mile, about 2 pints per hour, or 1.5 % of your body weight, drinking helps, but the body can only absorb around 1.2 pints per hour. Hence preserving your fluids by maintaining optimal body temperature helps you to increase your performance (see also "Energy and Hydration" "Performance" section). Instead of wicking moisture away faster and faster good underwear balances the wicking and ventilation properties of their garments to help you stay within the optimal temperature zone. Hats and gloves are a vital part of staying warm in cold conditions. Having cold fingers or ears can be dangerous and at best will make your ski outing much less fun. While the under-layer of clothing is designed to ventilate thereby allowing the body to breath and expel heat before condensation occurs. The second layer should transport heat away from the skin leaving your skin dry and allowing your body to keep vital fluids rather than sweating them away. This runs contrary to what one might think for outdoor winter wear, but the truth is, cross-country skiing produces enough heat to keep the body warm (and that modern clothing easily maintains this heat in even extreme conditions), so the major consideration when cross-country skiing is keeping from over-heating. The outer layer protects the body from the elements by not allowing wind, rain or snow to penetrate and wet the skin while venting the body's heat at an appropriate rate. Your body can lose heat through 5 different methods, respiration (breathing), radiation (emission of rays of heat from the body), evaporation (sweat or moisture turning in to a gas), conduction (heat lose from touch) and convection (wind, air movement).
Last Updated on Monday, 11 January 2010 01:41

Cycling in the cold

Written by Mark Buckaway
Monday, 07 December 2009 18:18
Dressing in -10 Celcius. If done properly you are good for 2.5 - 3 hours max. -15 2 - 2.5 hours Max -20 1 - 1.5 hours Max Winter cycling boots a must. The booty type, with a heat pack over the toes and outer liners. Try http://www.northwave.com/usa/shoes_det.php?itemid=30&catid=4&area=4 Buy them 1 Euro size too big as your will be wearing thick wool socks. Defeet wool winter cycling socks work great. I have experimented with a very thin liner sock instead of the heat pack and it is a trade off. For example, I use a sock liner cross country skiing but do not use a heat pack as I do not get the wind factor and my toes move allot. Lobster claw gloves with a base liner or a thin pair of inner gloves and mitts. Always keep an extra heat pack to put inside the gloves if necessary. Heat packs can be bought at Costco for about 50cents a pair. Mid weight Base layer , Micro fleece mid layer with a Mid weight soft shell Jacket or a Nylon cycle jacket with a breathable back and opportunity for venting. i.e.; zippers to allow air flow. Do not use a thick base layer as it will do a great job wisking the sweat away, but will also retain the moisture. Use a Mid weight and not a summer weight. Bring a extra Base Layer for half way point to change. It is dry and you will feel warm and dry again when you get back outside. You will feel like it is a new ride, almost orgasmic. Almost Wear regular cycling shorts under long pants that have a Nylon front to Block the wind. Regular helmet with a Micro Fleece lined cap and have a pair of collapsible ear muffs that work really well that can be removed when you start to overheat. Helmet covers do not allow for the breathability required as it keeps the air locked in creating head sweat. When it is really cold I wear one of those micro ski masks to save the face. My experience is. Keep the hands warm, not hot Keep the toes warm, not hot Block the front of your body from the wind Keep your ears warm Block the wind from your head, do not let your head get too warm as your head regulates your body temperature. Keep the back of your neck covered, but do not wear a turtle neck. Your body is regulated by the back of your neck first, than your head, than the rest of your body goes. It is an art to dress appropriatly in a high energy exercise sport in very cold temperature, but if done correctly, you can be very comfortable and enjoy yourself.
Last Updated on Friday, 08 January 2010 18:42

Winter Ride Rules

Written by Mark Buckaway
Sunday, 10 August 2008 06:30
Dolson Winter Ride Rules 1) We ride from Eglington/Laird every Sat/Sun and holiday at 9AM SHARP rain/shine/snow/blizzard. We Piggy back on to the Donut ride http://en.wikipedia.org/wiki/Toronto_Donut_Ride. If you like, we will pick you up at 9:20 at Bayview & Sheppard 2) We do not stop for no one or for any reason unless Jim has to pee and we stop if were in a good mood. 3) We ride at race pace, and so if you get dropped, have fun riding home by yourself. 4) Ride stops at Grandma Oven for 30 secs for a Pee, change of base layer and to regroup. If you think you have time for a pasty, think again. 5) Only riders with clean bikes can ride with us at the start of the ride.
Last Updated on Friday, 08 January 2010 02:53

Running, Cycling, Swimming - those are real sports. Baseball, Football, Basketball are just games where half the time the boys are just playing with their balls.<