The ideal outside temperature for a road race is typically in the mid 50’s, but on race morning, the temperatures outside can feel much cooler. For winter races, the temperature at the starting line can be in the low 30’s and you won’t have ideal conditions until later in the day.

How should you plan for a race event where you may have big temperature fluctuations? Here are some guidelines and tips that will help.

1) Dress in Layers – Layering allows you to remove pieces of clothing as your body and the outside temperatures warm up. I will typically start a race in a sweat suit and take it off right before the race starts. It’s surprising how quickly your body warms up once it starts exercising. If it’s really cold outside I might wait until the first refuel station. Just purchase inexpensive sweat pants and top that you don’t mind losing. Most of the time race companies will donate these articles of clothing to local charities.

2) Wind and Rain – Watch the weather and be prepared for any wind or rain. A good packable rain/wind jacket is essential if there is the slightest chance of inclement weather. It should be a very thin layer that won’t restrict movement but should protect you from the elements, and this can mean the difference between having a good race or a miserable day. This layer can also be nice to have if you get cold later in race and need a little warmth. If you don’t need it just tuck it in your waist pack, hand off to a friend, or leave in your drop bag.

3) Cover the Head and Hands – On a cold morning, be sure to cover your head and hands even if you wear no other layers. This is where we lose the most body heat. I like to wear a wool cap that covers my head and ears along with neoprene gloves. You can always remove these layers if you wish but they should be the last layer to come off.

4) Do a Warm-Up or Take It Easy for the First Mile – When we start a race our bodies and our muscles are cold and not prepared for exercise and this is escalated by cold temperatures. You can do a warm up jog before the race for 1-3 miles or just start at a slower pace for the first portion of the race. This allows your muscles to warm up and stretch out before you take it up to a full race pace. If you plan to start the race with a strong effort then a good warm up is mandatory to avoid muscle strains.

5) Don’t Forget To Take In Fluids – Even though it may be cold outside your body is still sweating and losing fluids and electrolytes. You will need to take in fluids and have a hydration plan for longer races. Reducing your intake for the cold weather makes sense compared to a hot day, but don’t neglect your hydration just because it is cold. Every person will be a little different in this regard but I find my intake is about 4oz. of water every 10 minutes on the hottest days and about 2oz. every 10 minutes on a cold day.

6) Wear Shades – Glasses aren’t just for sunny days or warm weather because wearing shades on cold race days can help keep the wind out of your eyes. This should help you stay more relaxed while racing.