All I want for Christmas (Chanukah, Kwanza, Ramadan, HumanLight … you pick your poison) is a time trial bike with super-fast race wheels!

 

Getting a proper racing bike for my Du’s and Tri’s is not enough. More importantly I will need to ensure I maintain my training through the winter so I can be even faster next year. We all know how it works; the better our training in the winter, the higher the likeliness for a solid, summer race season.

 

Here is what is on my wish list for winter training gear: (They are also, smaller more affordable gifts people might actually be willing to give you).

 

1)      Winter Running Jacket: There isn’t anything much more important than having the right winter running jacket. One that breathes. One that is comfortable. One with pockets to store your mittens when your hands get too hot. It should have some reflective markings on it. And you should feel good running in it!

2)      Running Shoes: Running in the snow can be fun but it can also be treacherous. This year we have not had much snow in the GTA (but I’m sure it will drop by soon enough!). Trail shoes, which help keep your feet warm and dry, are often clunky and awkward to run in. No matter what winter running is slower, you battle the snow, salt, ice and always remember it’s better to be safe than to fall. Make sure you get a good pair of shoes that helps to keep your feet warm and dry and has more stability than a regular running shoe.

3)      Windproof tights: There is nothing worse than your legs getting cold from the wind. One Christmas morning I went out for my usual post-present unwrapping run. It looked like a beautiful winter day. Blue skies and sun. And I thought it was about minus 5. I was wrong, it was minus 30 and I got some wicked frost-bite on my thighs. Lesson learned; always check the temperature before you leave the house. And own a pair of windproof, winter running tights. On really cold days I wear another pair of tights underneath. Consider buying these tights a size up so you can get more underneath.

4)      Under Layers: What should I wear when I’m out running? It’s always dependant on what the precipitation is doing and what the temperature is. You know how everyone says cotton is the worst? Well it really is when it comes to layering. You should build up a sweat when you run. If cotton is your base layer, it will hold your sweat and make you cold. With all the technical gear out on the markets there is no excuse to wear cotton shirts! I like running shirts with hoods. The first five minutes of a run is the worst, you’re core temperature is still low so you feel cold. It’s nice to be able to throw a hood over my hat for some added warmth. I also like hoods on really cold days because you can put your shirt on backwards and use the hood as a neck warmer; it’s a trick I learned while downhill ski racing, we used to wear our big cotton hoodies backwards to keep our necks and chins warm. My new favourite thing is t-shirts with arm warmers because you can adjust them depending on how warm you get.  Love the funky arm warmer colours to add something fun to my workout gear.

5)      Accessories: Winter running accessories include a touque, mitts or gloves and sometimes something for your neck. The wool hats they make for skiing and snowboarding with the big pompoms are fun, but they are not so functional for winter running. Make sure you get one that ‘breathes,’ and is thin and small enough that you can shove it in your pocket if your head gets too hot. Gloves should follow the same rule.

6)      Duct Tape: If you can’t duct it, f*ct it! I used to have a duct tape wallet, bracelet… it was my mark on all my luggage. But duct tape is extremely useful and I never travel without it. I recently got a great tip for keeping your feet warm in the winter. Buy a pair of socks you don’t mind destroying and tape the upper half of the forefoot area and around the toes. Waterproof and windproof, your toes will appreciate it!

7)      Coaching: There are experts out there who know more about swimming, running and cycling than we do. Why not ask for an I.O.U for a coaching session? I know nothing about cycling training and have been fortunate enough to be hooked up with Greg Gannon. He is coordinating my cycling training with my running; he’s listening to me and not giving me a cookie-cutter training schedule. I can’t thank him enough for all he has done and will do. So ask us coaches who have years of training and coaching experience to help build a schedule that meets your needs and your goals. I work with a bunch of people from various walks of life with various interests. I always listen to them and ensure that I combine their goals and passions in a training program. Find a coach that works for you. With the electronic age, smartphones, tablets and almost constant online access, it is so easy to get an email to motivate you to do your workout that has been designed for you for that day.

 

Coach Sasha

 

 

 

 

 

Winter Gear

Sasha is a qualified Performance Level Coach with the Coaching Association of Canada. She has been a runner for more than 20 years. Her competition career began at her local elementary school and in high school she joined the University of Toronto Track and Field Club. She competes in everything from the 800m on the track to the half marathon on the road, in any cycling race she has time for and Duathlon and Triathlons through the summer. Sasha is the Provincial Duathlon Champion and has qualified for World Championships in France for 2012. Check her out at sashagollish.com