As winter weather comes to the Northwest, H.E.L. athletes are faced with new challenges about how to train effectively in our often cold and wet local conditions. Do we scale back or stop training when it is miserable out? Not necessarily. Researchers have found that while exercise in cold weather can suppress immune system response, athletes who train regularly in the cold can adapt and are less likely to see cold weather downturns. But warming up properly for a dose of Crossfit H.E.L. takes more time in the cold, so remember that the 12:00 WOD opens up fifteen minutes prior to give everyone time to prepare. Besides longer warm-ups, here are some other strategies for managing chilly temps during the winter WODs:
Layer Clothing
Several thin layers are warmer than one heavy layer. Layers are also easier to add or remove and thus, better regulate your core temperature. Or use jackets with zippered vents to regulate airflow. The goal is to keep the body warm, minimize sweating and avoid shivering. For indoor/outdoor WODs, I also see some Lab athletes keeping a light layer by the door to throw on for that 400m run.
Cover your Head
Your head should be covered while exercising in the cold, because heat loss from the head and neck may be as much as 50 percent of the total heat being lost by your body!
Stay Dry
Wet, damp clothing, whether from perspiration or precipitation, significantly increases body-heat loss. Bring a fresh shirt to the Lab for post-workout - and throw on a jacket the moment you cross the finish line.
Keep your Feet Dry
Use wool or poly socks that will wick perspiration away from the feet. All-climate or trail running shoes can retain insulating properties, helping keep the feet warm when wet. And during winter, have a couple pairs of shoes on hand: wet shoes not only keep your feet cold and sap precious energy - they lose almost half their shock-absorbing properties. So let those damp trainers dry at least 48 hours between workouts.
And most importantly...
Stay Hydrated!!!
Dehydration affects your body's ability to regulate body heat and increases the risk of cold injuries or illness. Fluids, especially water, are as important in cold weather as in the heat.
In the cold weather your body temperature normally drops. Metabolism increases to warm and humidify the air you breathe and you tend to burn slightly more calories to stay warm. Breathing in cold, dry air forces your body to warm and humidify that air and with each exhalation, and you lose significant amounts of water. Winter athletes need to consciously drink more fluids to replace the water that gets lost via respiration. Add this to a decreased desire to drink (the thirst mechanism is reduced in cold weather) and you can see why one of the biggest nutritional needs during winter exercise is replacing lost fluids and getting proper hydration. Dehydration is one of the main reasons for reduced performance in the cold.
So don't get caught out in the cold - plan ahead and take the steps you need to be an all-weather athlete. Beacuse winter is coming and this ain't no cozy big-box gym...it's HEL!!!