.KEEPING NOT TOO WARM

Layering
The secret to staying warm while cross country skiing is to dress in a
number of layers.
Layering is important for two reasons.
First and foremost it allows you to adjust your clothing according to the
amount of energy you're putting out, your metabolism that day and the weather.
When you first start the day you will need three or four layers to maintain your body
temperature. After you've skied a while, usually at the top of the first
hill, you'll need less clothing. That's the time the hat comes off. As the
day progresses and you put out more energy and the air temperature increases
you may need to shed a layer to stay comfortable.
If you don't unzip or shed something you can get overheated, perspire and then get chilled
because your clothing is damp. You'll also get fatigued. There is nothing more tiring
than being overdressed. The second reason to layer your clothing is that it's actually warmer.
Three layers are warmer than one thick one of the same weight. The effectiveness
of layers is enhanced by the still air trapped between them. It's a case of
one plus one equals two and a half or three.
While outdoors we want to be comfortably warm but we must avoid overheating
because the build up of perspiration from exercise will eventually chill us.
Dressing in layers allows us to shed one or two as we warm up and so not get
overheated.
The layers can and usually should be quite thin. Start with long underwear.
It should be made of fibres that do not absorb water - that means
polypropylene, polyester, nylon, orlon, wool or silk.

Cotton is the worst possible choice because the fibres themselves absorb water
and hold on to it. The other fibres named do not absorb water, they allow your
perspiration to travel through the fabric and dissipate to the great outdoors.

Since I'm a lady I wear, over my long underwear, a cotton-polyester shirt. I
don't like to sit around in the chalet in my underwear when I take off the
outer layers at lunch time.

On the top, the outer layers can be a sweater and a shell-type jacket. The
weight of the sweater is the easiest way to adjust your clothing for the
temperature. Depending on your metabolism and the weather this can be as
thin as a polyester v-neck sweater a man would wear under a business suit or
as thick as that hand-knit turtleneck sweater your mother gave you. Avoid
cotton sweat shirts. The jacket can often be just a shell, a single layer of
woven fabric, perhaps lined in the front only, to cut the wind as you whiz
down the hills. Make sure your jacket can breathe. A windproof jacket will
hold your perspiration inside and you'll get wet and cold. Down-filled or
thick insulated jackets designed for downhill skiing are not suitable.

On the bottom, over your long underwear, you'll need trousers. Practically
anything will do as long as it's not made of pure cotton. Cords work just
fine, so do track pants if they're not all cotton. Cotton jeans are a
mistake - they grab and hold on to all the water that's within reach, your
perspiration and the snow. Wearing jeans can really chill a skier.

There are cross country ski outfits available and they can be wonderful.
Make sure the jacket breathes (blow through it to test it).

Socks and gloves or mittens should be wool (warmest), silk, polypropylene or
similar man-made fibre. You'll have the warmest feet in wool socks and boots
not too tight. Cotton sport socks will grab the moisture as your feet
perspire - a sure way to get cold feet. Gloves can be knitted wool or
polypropylene or fleece. Leather gloves should have a warm lining. Many
people, and  I'm one of them, wear leather mittens with a wool knit lining.
On really cold days most people will need mittens.

If your gloved hands are cold, change to mittens and or put your hat on and
climb a hill.

Hats - anything goes as long as you like it and it keeps you warm when you
need it. Remember that up to forty percent of your body heat can be lost
through your head.

Where can you get all this stuff? You probably have a lot that's suitable in
your closet already. The rest you can get at a good sports store - and be
prepared to pay top price. I wait for the sales at the end of ski season. Or
try Marks Work Wearhouse. They provide clothing for outdoor workers at
reasonable prices. I especially like their underwear and socks.  My leather
mitts I found many years ago at Canadian Tire. Every few years I knit new
linings for them.

As you get to be a better skier and put out more energy you'll need less
clothing. When you find you're getting over heated, take off your hat, unzip
your jacket, wear a thinner sweater, or on a warmer day discard that sweater
altogether.  On a sunny day toward the end of winter you may even see skiers
in shorts and t-shirts.

Keep warm, but not too warm.

Helen

Dressing for Winter and Frostbite
How to Avoid frostbite.
Frostbite does not occur that often in our club. I know of only two cases in about 10 years. Inadequate clothing on a cold day caused each case.
Normally frostbite will affect the extremities of the body where blood circulation is fairly low; specifically toes, fingers, ears and cheeks.
Toes: Modern ski boots are very warm and are usually foam lined. Older leather boots can be made warmer by using foam sole liners. Do not ever wear cotton socks. Warm your boots before you start if the temperature is very cold (minus 20).
Fingers: Wear inside light liners made of polypropylene and carry a pair of mittens, which have thermal foam lining for emergencies.
Cheeks: Bring a light balaclava or face mask and wear it on a real cold day. A scarf could get caught in the trees as you are going downhill.
Ears: Make sure your ears are fully covered. If you wear a light balaclava your ears are covered. Many hats have a tendency to slip up off the ears.

Ask someone to check your cheeks and nose for whiteness. Frostbite will make the skin turn white.
There really is no excuse for an adult to get frostbite when skiing. Modern winter clothing is great and very warm. If you are not sure ask someone who does.
Summary
1. Wear a hat that fits over the ears.
2. Do not wear cotton socks.
3. Bring a balaclava.
4. Carry warm mitts for emergencies.
5. Look for white skin.
6. Stay out of the wind.
John