Warm Up to Winter Sports

Maybe a chilly experience in the snow as a child has turned you off to winter sports completely. Get over it! Having a positive attitude and an open mind is always a plus, so even if you think you hate the cold, it may be worth exploring the many activities available. Here are a few expert tips for playing hard and staying warm this winter.

WARM UP BEFORE YOUR WORKOUT – Many snow sports require you to use muscles in new and unusual ways, so before you head out, get your muscles prepped for the workout they're about to receive. "It's always good to warm up, no matter what sport you're doing, warm or cold weather," says Nancy Coulter-Parker, editor-in-chief of Hooked on the Outdoors Magazine. "Before embarking on any new sport, you should make sure you have a base level of fitness—otherwise you'll find yourself with strained muscles." According to Coulter-Parker, strengthening your quads by doing lunges prior to Telemarking or attending a ski training class at your local gym prior to hitting the slopes can give you a valuable head start.

CHOOSE APPROPRIATE GEAR AND APPAREL – Even if you're not in the market to purchase new gear and apparel for your adventure, keep several things in mind:

1) Know your body type. "What your friend wears in the cold may not be the solution for you," Coulter-Parker warns. "Women often get colder than men on the slopes. Dress for cold weather and wear clothes that are comfortable, and which breathe and allow your body to move appropriately."
2) Choose appropriate fabrics. "If you have clothes in your closet that breathe and wick away moisture, then you may be able to use what you already have," says Coulter-Parker. "Never wear cotton next to your skin. Cotton gets wet from sweat, and in the winter weather it will stay wet and you'll get cold. Instead, choose wool or polyester-based base-layers and mid-layers."
3) Dress in layers. To accommodate for sudden changes in temperature and for maximum warmth, be sure to dress in layers. "In addition to your wool or poly base-layer, choose a fleece or wool mid-layer—like a wool sweater that you may already own—and a waterproof outer layer such as a Gore-Tex® jacket," Coulter-Parker says. She suggests layering bottoms in the same fashion and always carrying a warm hat, 'as we lose the majority of our body's heat through our heads."
4) Don't forget your extremities! Having warm or cold hands and feet can make or break your winter sport experience. "I once rented snowboard gear and the boots were wet," relates Coulter-Parker. "It was snowing and cold out, and my feet froze. If I had never snowboarded before, I would not have been encouraged to try it again." To avoid a similar situation, always begin with dry gear. Avoid cotton socks and gloves (opt instead for warm synthetics or wool), and invest in inexpensive, mini heat pads that can be slipped into gloves or boots to help you warm up. And always make sure your gear fits well. According to Coulter-Parker, the fit of your gear correlates directly to the quality of your experience. "Ski boot companies offer boots that have thermoliners that mold to the shape of your foot," she offers. "This will not only help the boot fit your foot better but also keep your foot warmer—and the bottom line is, if you're warm, you'll enjoy yourself more."

PACK THE ESSENTIALS—INCLUDING PLENTY OF WATER – What is considered "essential" will vary depending on the type of winter sport you're planning. Coulter-Parker recommends having (at least) food, sunscreen, some form of ID, and a hat; that list expands to include a beacon, a shovel, a probe, matches, and extra clothing when venturing into the backcountry. And regardless of where your winter activity takes place, Coulter-Parker notes that one thing always remains an essential: water. "Always remember to hydrate before, during and after your chosen activity," Coulter-Parker insists. "Because these sports are done in the cold weather, it's not as obvious that you need to hydrate as it is when you're sweating in the summer heat. But it's just as easy to get dehydrated." For compact, convenient hydration, Coulter-Parker suggests wearing a hydration pack.

ACKNOWLEDGE SAFETY PRECAUTIONS AND RISKS - As with any season's sports, winter activities involve some risk, and therefore they also involve appropriate safety precautions to prevent harm. According to Coulter-Parker, here are just some of the risks that accompany many winter sports and how best to prevent or treat them:

Sunburn. The white snow actually reflects much of the sun's rays, increasing the likelihood of sun damage to your skin and eyes. This can be prevented by always wearing sunglasses and sunscreen with a level of SPF appropriate for your skin type.

Dehydration. This can be easily prevented by packing plenty of water and taking frequent water breaks.

Frostnip (which leads to frostbite). Your nose, ears, fingers and toes are most at-risk for frostnip, which is usually characterized by white patches on your skin and an extremely cold feeling. If you notice this happening, head for shelter or a source of heat to warm your extremities.

Being caught poorly prepared. If your gear fails, you may get cold sitting around trying to fix it. Test your gear at home the night before heading out to make sure you have everything and it's in working order.

Avalanches. Avalanches become a main risk whenever you're participating in a snow sport out of bounds. Knowing how to read the snowpack and the weather and having basic backcountry skills like being able to read a map, a compass, and the landscape are all essential if you decide to venture out of bounds. Having the appropriate safety skills to build shelter or practice first aid is also essential should something go wrong. Remember, traveling into an area that requires these skills without having them is a risk in itself. Take appropriate training classes if you'd like the greater challenge that out of bounds activities present. Only enter areas that you are trained to assess, and travel with an expert or a trained guide when possible.

BRANCH OUT - Once you've discovered that snow sports really can warm up an otherwise chilly winter, you may want to try a few less common sports. Coulter-Parker suggests skate skiing as opposed to cross-country skiing, which is an excellent aerobic workout. (She also notes that most Nordic centers rent both types of skis.) Tubing, which is becoming increasingly popular at snow parks and ski resorts, is fun for the whole family and a good way to give kids a positive winter experience. If you're up for taking lessons or a training course, consider ice climbing or Alpine Touring. Both activities take you above and beyond anything you'll find at a ski resort.

"The key to having a great time during winter activities is to arm yourself with knowledge," says Coulter-Parker. With that in mind, even those faithful sun lovers who may fear the chilly unknown due to a bad experience or inexperience can enjoy the many varied activities that the winter season offers.

For more inforamtion visit www.ruhooked.com.

SOURCE Nancy Coulter-Parker, editor-in-chief of Hooked on the Outdoors Magazine