Following is a little write-up we have put together Andrea Lustenberger and myself for the Helios Wednesday night circuit training. I thought this may be useful to share!
Prescription for a happy fall workout
You hear a lot of people say that this time of the year is
depressing because it’s grey and raining.
Yes it’s true, we are not getting as much energy from the sun at the
moment, but it still is a great time to get out there and play! It has been
proven time and time again that exercising is a great way to get energized.
While the gyms and indoor facilities are getting busier, there is no need to
run inside to get a great fall workout. Here are a few tips that, we hope, can
be used both in the fall and in the winter in order to make your outdoor
workouts more enjoyable.
1-
Layering: Just like when skiing, layering is
key. You will find yourself sweating more than you think, however at the start
and at the end of your workout, you will need more warm layers on. Most of the time 2 layers are enough. A
mid-weight long sleeve base-layer and a light windbreaker jacket are more than
enough. The same applies for the lower
body. A pair of tight and light waterproof pants can be great especially if
it’s slightly raining.
2-
Solid Fuel: As the temperature drops, the body
starts to work harder while exercising to keep you core warm. As a result, you
may find yourself needing more fuel than usual when exercising. Pack a few
extra chewies or maybe an extra energy bar or nuts to sustain yourself during
efforts.
3-
Liquid Fuel: Because your body needs to warm the
liquid up before absorbing it, it has to work harder when drinking cold liquid.
Without putting boiling water in your camel back or bike bottle, starting your
workout with warm water in will not only help to keep you well hydrated by
making it easier for your body to absorb the liquid but will allow your
digestive system to work less to process it, meaning you will have more energy
left to actually exercise.
4-
More than just water: Because you will be using
more energy in the cold, you may as well add a little something to your
water. Look for natural electrolyte
powder like Ultima, Nuun tablets, Vega or Hammer products. I am recommending
natural here because powder like, Gatoraide for example, are not only a bit
chemical to my liking and full of sodium and sugar and turn out to also be
really detrimental to the teeth in the long run.
5-
Who likes frozen toes?!? I think no one does! If you have ever ridden
your bike in the crisp fall days, I’m sure have you experienced the “Scream and
Braf” feeling a couple of times. Same thing goes with running. A cheap way to
prevent such things to happen is to get a pair of bike booties for cyclists and
nice low running gaiters to cover the running shoes. This may sound simple (and some may think
it looks geeky) but it makes a world of difference. You can find cheap gaiters
and booties at MEC: www.mec.ca
7-
What about the fingers? For fall riding and
running, a great pair of light cross-country ski gloves helps to keep your
hands nice and warm. The usual bike/ running gloves are meant to provide great
ventilation in hot summer days so they are not doing much for you when the
temperature is near zero.
8-
Dark Days: It feels like we are losing 30
minutes of daylight everyday at the moment. Because you may get surprise by how
dark things get in the forest and sometimes you end up exercising for longer
than expected, throw a small headlamp in your pocket. If you need it, you will
be really glad to have it.
9-
Quick Post Exercise tips:
-Keep a light down jacket in your
car: As soon as you are done exercising, the core temperature drops and you
will be glad you have a warm cozy layer.
-Keep a piece a fruit in your car
for post workout. For faster and better recovery, it has been proven that
ingesting natural sugar within 5 minutes of finishing a workout helps replenish
your muscles and accelerate recovery. It
will also sustain you until you get back home and can cook a proper healthy
meal.
- Keep
an extra water bottle at your car. If you run out during the ride or run, you
will be glad you have some liquid waiting for you.
Enjoy Fall! Despite what some may think, it’s a great time
of the year to get out and play!
