Layer Up for Winter Workouts

Cold fronts are coming through and the weather forecast calls for a wetter-than-normal winter, so it's time to get your outdoor winter workout wardrobe ready.

Although West Texas has (comparatively speaking) very mild winters, the next four months or so will have days when it's cold, wet, windy or all of those combined.

In fact, you may get a taste of the cold and some northerly wind during the upcoming week.

There are multiple factors to consider when selecting clothing for winter cycling and running, but the most important are wind and water resistance, warmth, moisture transfer (sweat), low light visibility and multi-use functionality (i.e., can it be used for both cycling and running).

Most of us also have to consider cost since technical workout apparel can be expensive.

You want to save the cotton sweatshirts and pants for lounging next to the fireplace after working out.  Although cotton initially feels warm, it will quickly saturate with sweat and cause you to become chilled instead of keeping you warm.

Let's start with the upper body base layer that touches the skin. Depending on the temperature, this could be as simple as wearing a short sleeve Dri-Fit T-shirt under a long sleeve top.

For cool-to-cold conditions, go with a long sleeve base layer such as the long sleeve compression tops from BCG (the Academy Sports house brand, $17). These are much less expensive than name brands such as Under Armour.

Wear this base layer under a cycling jersey or long sleeve polypro T-shirt and you'll be amazed at the added warmth and moisture transfer.

Long sleeve cycling jerseys also make great cold weather tops for both biking and running since the rear pockets serve as a 'fanny pack' to carry gloves, a cap and essentials such as an emergency rain jacket.

In colder, windy or wet weather you'll need a wind and water resistant outer shell that is lightweight and can be carried in the pocket of a cycling jersey if needed. One of my favorites is the lightweight Pearl Izumi Barrier jacket. These retail for around $70 but you find lower prices if your shop around for closeouts on previous year models.

For the really cold days, layer a lightweight shell like this over several layers of polypro or fleece long sleeve tops.

One cheap trick for an emergency rain top is to carry one of the 'disposable' vinyl ponchos. These aren't pretty and do trap moisture inside, but they'll block wind and keep you somewhat dry if you get caught in a sudden downpour.

The lower body is fairly simple since you don't need a lot of layers. A good pair of medium weight polypro tights (yep, guys - I said tights) will be all that you need to bike and run in most West Texas winter conditions. 

Cyclists should note that although there are tights with a sewn-in cycling pad, it makes more sense to go with the non-padded version so that you can wear your normal bike shorts and also use the tights for running.

For the rare conditions when tights are not warm enough, wear a thin pair of nylon wind pants over the tights or layer them over a thin pair of long underwear.

Your feet, hands and head also need to be protected during cold weather, but you don't have to break the bank to do so. For running, a single pair of mid-weight polypro or wool socks will usually keep your toes toasty.

Cyclists may need a little more foot protection in cold, windy or wet weather but be advised that thick hunting socks are usually too bulky for snug-fitting cycling shoes.

A better approach is to layer a medium-weight pair of polypro or wool socks over a thin pair of liner socks, and then - if more warmth or water protection is needed - slip a small plastic bag over the toes inside the shoes.

Long socks also help by eliminating the gap between the shoes and the tights or wind pants.

Layers also work well to keep hands warm. Many people make the mistake of wearing thick bulky ski gloves for all winter conditions, but a smarter approach is to have a thin pair of polypro liner gloves that can be worn alone under cycling gloves or layered under an insulated wind-and waterproof shell.

I've found that long-finger work gloves, especially the ones from Western Safety with non-slip dots on the palms, work great for cool weather cycling.

You'll lose a lot of body heat from the head so wearing a cap when running or under your bike helmet is a must. A simple and inexpensive polypro or wool 'watch cap' works fine for either sport and can easily be carried in a pocket if you start to overheat.

The last suggestion for winter workout clothing is 'go bright' so that motorists can see you in low-light conditions.  You can buy expensive jackets, tights and even shoes that are reflective, but a less expensive option that works as well is to wear bright colors and - for those dawn or dusk workouts - simply carry an inexpensive blinking light.

Remember - 'layer up' is the key to dressing for winter workouts.

Upcoming Events
Nov 15: West Texas Masochist Run II, roadlizards.org/events/masochists-relay-run/
Dec 13: Red Nose Rudolph Jingle Bell Run, roadlizards.org/events/red-nose-rudolph-jingle-bell-run