Athletes Compass - Winter Essentials Podcast

Just listened to this.

Athletes Compass - Winter Essentials

Some comments which may be useful

Clothing

What often happens in colder conditions is that people overdress for the movement portion of being outside. This leads to them sweating, it overwhelms their layers and then when they ease off for recovery or stop to eat, they get chilled as it soaks back to their skin and they feel clammy. Then they think they weren’t wearing enough and need more layers. Then it’s worse next time etc.

For outdoors is usually best to start off slightly cold before get moving. Then you’ll get up to a nice operating temperature once you get moving. The first hill or harder effort usually gets you there, then you’ll be comfortable for the rest of the session.

Then some views on layers from my mountaineering background.

The base layer is designed to keep your skin dry and comfortable. It’s not designed to insulate, it’s designed to wick (and keep) that moisture away from the skin. But it should also allow some sweat to evaporate from your skin, or the sweating won’t cool you and you’ll sweat some more. I’m a big fan of the mesh base layer in cold and / or wet conditions. They have lots of air pockets which are the best insulator, absorb / hold next to no moisture, allow some sweat to evaporate, and allow excessive heat to move the next layer whilst keeping you warm.

The mid layer is the insulation layer. For the last 5 years or so the active layer has been available in mountaineering. There are lightweight insulation layers that are highly air permeable. These are great for regulating your comfort when working harder than an easy walk. Examples are garments made from Alpha Direct garments, Octoyarn, Primaloft active fabrics, old school Vapourise is also a very good layer for active use. Look for weights between 180g to 270g for active use down to about -11C. These layers work over a wide range of temperatures without having to stop to take them off and put them on.

The outer layer is the shell. This can be windproof or waterproof. Again in the last 5 years there are active versions of shells. These are wind proofs that are air permeable. They allow a small air exchange which allows the moisture laden air within your layers to be exchanged with the less humid air. They again help prevent the build up of sweat in your layers and on your skin, which is what chills you when you slow or need to stop. Examples are Pertex Quantum Air. Manufacturers such as Patagonia, Rab, Mountain Equipment as well as many others now offer active ranges designed to be worn when working hard outdoors.

Adapt as you go. Plus don’t feel afraid to skip a layer. If it windy but not super cold, I’ll often just wear a windproof shell over my base. I’ve done that down to about 3C if working hard. If it’s cold but not too windy I might just wear my base and light insulation layer. Plus remember they are layers, the idea is that you can remove or add them as necessary. Do not just keep adding and never remove anything. A long steep uphill, unzip or take a layer off to let that excess heat out. Zip up or put a layer back on when you reach the top before a descent.

The Overlayer This is a layer you might traditionally consider the Down jacket for very cold conditions. These layers are great for sitting round camp in the winter. They are too warm whilst moving. But a lightweight to mid layer Down jacket works great to throw over your other layers when you stop, to retain warmth. If it’s going to be wet consider hydrophobic treated down or a synthetic like Plumaloft. Then you take it off when you are ready to get moving again.

The emergency shelter The other bit of gear I’d recommend if you are heading away from civilisation is an emergency shelter. This can be as simple as a silver bag or you can get what are called Bothy shelters design for between 2 and 8 people etc. These latter items enable you to get out of the weather, even in a blizzard, sit down, and create a warmer wind free microclimate to get warm again whilst you eat or drink something. If you get injured and have to await rescue they can also assist in ensuring you are okay whilst you wait. You might not be super comfortable but you will avoid hypothermia which is very serious. Oh and the first sign of hypothermia isn’t shivering, it is beginning to make bad decisions as your thinking gets muddled, compounding the situation you are in.

Both are lightweight items that you could easily carry in a running pack or larger cycling saddlebag. It can get serious outdoors, very quickly if you are not prepared.

Being outside in nature in the winter is one of the best. Prepare and it’ll give a lot in return.

Maybe this article will inspire you?

UKC Articles - INTERVIEW: Keri Wallace Solo and Unsupported on the Winter West Highland Way

3 Likes

Thanks for this, Phil! Very helpful tips.

My mantra for winter training outdoors: “Be BOLD, start COLD”. It always works!!

3 Likes