article by Zoom Performance head coach Matt Zepeda, USAT Level 1 Certified

Winter has finally arrived, and with a resounding bang.  Though you should stay inside during extreme conditions,  a long winter indoors on the treadmill or bike trainer can be test even the most motivated of us.  Follow these tips to stay safe and have fun while training outside all year long.

Wear layers of clothing
You should start with a thin layer of synthetic material such as polypropylene to help draw moisture away from your skin. Don’t wear cotton for your base layer as it will not wick away the sweat.  Next, try a layer of fleece. Finally, wear a wind-proof, breathable jacket. The total amount of layers is dependent on the temperature, wind and how lean you are.  To warm the air you are breathing in before it hits the lungs, cover your mouth with a thin mask or scarf.

Protect your extremities.
When your body experiences cold temperature, it directs heat to the core of your body, leaving your hands and feet vulnerable to frostbite. Try wearing a thin set of liner gloves under your regular gloves and a thick pair of socks. Also make sure to wear a hat. Over a third of your body heat escapes through your head.

Wear reflective clothing
Shorter days.  Wear reflective clothing if you choose to train outside in the early morning or late evening.  It can be difficult to be seen if you are not wearing the proper reflective gear. 

Apply sunscreen
Sun protection is just as important in the winter because of the sun's reflection off the white snow as well as the more direct rays at higher altitudes. Protect your skin from UV rays with sunscreen of at least SPF 30. Remember to protect your eyes with sunglasses or goggles. 
 
Drink plenty of liquids
In the cold weather we do not always feel thirsty, but it is still important to get enough fluids.

Know the signs of frostbite and hypothermia
Early warning signs of frostbite include paleness, numbness, a stinging sensation, or loss of feeling. If you think you may have frostbite, get into warmer temperatures immediately. If you continue to experience numbness, seek emergency care. Hypothermia is more serious and includes intense shivering, slurred speech, loss of coordination and fatigue. Get emergency care right away.

Have the right equipment
If you are riding outside, always have a helmet on your head and lights on your bike.  Winter conditions can also warrant a change in tires to handle the debris on the road.  Trail shoes or additional grips for running shoes will be helpful in the winter running.  Always carry a cell phone and be ready for different conditions during a workout.

Know when to stay inside
Always keep an eye on the weather as it can change very quickly.  If below 0 temperature, stay inside to workout.  Ice can be the enemy we never see until it is too late, making it another time to stay inside. 

By following these tips, you can stay active and healthy while training this winter.