TIPS FOR THE SKIER

• Don’t be afraid to wear extra clothes during the event. Vests are an important addition and it may also be reasonable to wear two layers of synthetic (polyester) underclothing. Balaclavas, neckwarmers and windproof briefs may be warranted also. Wear a warm hat and substitute racing mitts for gloves. Even at high level events, skiers may choose to compete with warm ups on, especially if there are long fast down hills and windy sections on the course.

• Creams, lotions and jellies can reduce the direct exposure of the skin to the air. However, to be effective they must not have water in their base. Many skiers have bad success with petrolium jelly and Dermatone.

• Ski glasses/goggles can keep the wind out of your eyes, but they can also cause a "wind tunnel" effect on other parts of your face. For eye comfort, blink more often than usual. This is particularly true if you wear contacts.

• Individuals have a different tolerance to cold weather. Consider this when you make your decision on what to wear, or whether to enter the event or not. For more information on exercise induced asthma.

• Children have a poor ability to tolerate cold. If the skier is under 10 years of age, and the temperature is going to be colder than -10C at start time, you may choose to have them miss this event.

• Take extra care that your nutritional needs are met before the morning of the event.

• Bring extra foods and fluids to the site of the event in case there is a delay.

• Ensure that your warm up is done correctly. A skier following a proper warm up routine hould be physically prepared for their event, and able to ski at the appropriate pace right from the start. Irregardless of the temperature, the "feeling" should be the same. What changes as the temperature drops is how the warm up is done to get and maintain this "feeling". Typically a good warm up increases the core temperature, uses muscles and techniques at the intensity level required during the event, and sets the appropriate arousal level without the individual being fatigued at the start. Often on a cold day the skier will cut the warm up short because they are afraid of becoming cold. The warm up should be long enough and intense enough for the skier to break into a sweat. To maintain this warmed up state, the skier needs to minimize the amount of time they are in damp or wet clothing. In these conditions a well prepared skier will put on dry gloves/mitts, underwear, hat (and perhaps socks) after the warm up and before the start.

• Due to the conditions, you should change at least your gloves and hat, and other wet clothing as well if you possibly can, as soon as you have completed the event and before you do your warm down.

• It is important to do your warm down with another skier. It is possible to be in the early stages of hypothermia, to be unaware of your condition, and to ski onto an unused part of the course to do your warm down. Remember that cross country skiers are more at risk...because exhaustion and dehydration are both strong influencing components for the early stages of hypothermia. For additional information on hypothermia, refer to the 1995 edition of SKI Cross Country.

• Take responsibility for your own safety!

DID YOU KNOW ? Excerpts from CCC Rules & Regulations (1990). Races 303.3.1 With temperatures below -20C (temperature measured at the coldest point of the course and without wind factor) and competition distances less than or equal to 15 km, the Jury must postpone or cancel the competition. With competition distances greater than 15 km and temperatures less than -18C without wind factor, the Jury must postpone or cancel the competition. With any difficult weather conditions (eg. strong winds, high air humidity, heavy snow, icy track conditions), at any air temperature, the Jury may, on consultation with the Team Leaders of the participating teams and the doctor responsible for the competition, postpone, cancel or shorten the competition. Loppets 805.2 Between -18 and -22C, the Jury will consider the temperature trends, wind chill factors and track conditions expected during the event before setting the starting time of then event. 805.3 At -22C and colder, the event may be run at the Jury’s discretion, under a modified format. 805.4 At -30C, the event must be postponed or cancelled.

TIPS FOR ORGANIZERS & JURY

• Event organizers should have prepared well in advance a risk management plan for extreme cold weather conditions. All possibilities should be thought through carefully. Steps to follow should be laid out clearly, and distributed to all the key officials. Sudden changes in the weather can and do occur. Be prepared!

• Don’t make the mistake of thinking this situation won’t happen to you.

•If the temperature is below -15C at any point on the course, recommendations regarding cold weather protection must be provided to all competitors and competition officials (Race or Loppet). FIS Ski Competition Rules

• Adequate controls must be established to insure the recommendations are being followed and the competitor’s health and safety are protected. FIS Ski Competition Rules

• The basic considerations for determining postponement, alteration or cancellation of an event are temperature, wind, the duration of exposure, the clothing and other protection against the cold and the ability of the organizers to meet the extra demands required to ensure the safety of everyone involved.

• Keep in mind that it is usually the growing, developing skiers that have the least access to the high tech clothing that can provide them the best protection from the cold. Most individuals cannot afford this if they are going to outgrow it in a year. This age group, as well as children, may be more vulnerable to severe weather conditions.

• Always take into consideration the age and experience of the field of skiers when determining whether to alter or cancel an event. The rules that govern "races" were established for experienced, healthy elite athletes at high level competitions. -20C is the coldest temperature at which you can hold the event. Under some circumstances, modifications or cancellation should occur at temperatures warmer than -20C.

• It is possible to have a situation where it is best to cancel the race events for skiers 10 years of age and under, shorten the distances for remaining skiers under 18 years of age, and retain the events originally scheduled for older skiers. For example, if the temperature is between -15C and -20C, whether other factors such as wind chill are involved or not, you may want to consider shortening some distances (ie. a 5km event for Juveniles is shortened to 3 1/2 km), while retaining the original distances for Senior age categories. Or, you may choose to shorten the distances for all age groups. (Races)

• In longer competitions (Loppets) with cut-off times at various control points along the course, consideration can be given to decreasing cut-off times. Other possibilities include shortening the distances, and/or using multiple loop courses to limit the time skiers are exposed to the weather unobserved.

• One option the Jury has is to delay the start time if it appears that the temperature will rise to an acceptable level later in the day. This option can create new problems, however, and should be carefully thought through. It is possible that the skier will be at greater risk skiing at -19C after an extended period of repeated delays, (ie. 2-3 hours) than they were at -21C two or three hours earlier. If there is any possibility of delayed start, give sufficient advance warning to the skiers so that they can make an appropriate decision regarding their warm up routine. Consider whether or not there is adequate shelter near the start area, or if the skiers will be cramped in a crowded, humid vehicle for two hours with no place to change clothes. Will there be food and fluids available nearby that the skier can access? Perhaps the skier has traveled two or three hours that morning to get to the start area, without the extra refreshments they will require in the case of a lengthy delay. Perhaps they have never seen this start area before, and they were not aware that they could access refreshments there. Each of the above may have an effect on how well the skier handles the cold temperature when the race finally does get underway.

•  Provide an extra Checker for frostbite both on the course and at checking stations. You must have good (not just adequate) evacuation spots, warming spots, and refreshment stations along the course (Loppets). CCC Rules & Regulations.

•  You should have adequate supply of wool blankets and refreshments (drinks prepared at the correct temperature!) at the finish line. Station someone trained in First Aid at the finish line. Have them check each athlete for frostbite, and ask each athlete a few questions to check out their responses.

• One of the greatest frustrations will be the variations in the temperature readings from one thermometer to another. Long before you host your event, select a reliable model and purchase enough of them to cover all bases.

• Don’t run the event unless you are prepared for the conditions!