Nordic Ski Layers and Personal Gear

Clothing Layers and Personal Gear

• OVERVIEW:  With any winter activity, proper layers will be the key to your comfort.   Multiple light layers work better than a bulky layer for heat and moisture transfer, and ease of movement.  Winter biking or running gear will often work well for Nordic ski.   Basic, decent quality, base, mid, and outer layers can be found at stores like Target, and Marshalls.  For higher prices, you can find high quality layers that will last longer, and help regulate your temperature more efficiently, from any ski shop, REI, Scheels, etc., or directly from the manufacturer's website.  You can often find these on sale in the spring/summer as stores sell through the previous year's stock.    

• NOTE: Your clothing gear should never be cotton.  Look for synthetic or wool.  These provide maximum wicking and temperature regulation for you during your activity. 

• BASE LAYER: This is the layer worn closest to your skin.  Base Layers typcially come in 3 different 'weights': light, mid, and heavy.  For highly aerobic persuits, such as Nordic skiing, a light or mid weight base layer will be ideal.  

  1. • Tops - Long sleeve, crew-neck tops that sit close to the skin and allow for free movement of limbs.  For skiers who get very hot or for warmer conditions, 1/4 zip necks often work well to help regulate heat. 

     • Bottoms - Should be worn next to skin (not too loose) and allow for free movement of limbs.  Wind briefs are also recommended for males.  

• MID LAYER: This layer can act as an insulation layer on colder days or days with lower levels of exertion; or as an outer layer on warmer days for the upper body.  The mid layer is for the skier's upper body (the legs generate a lot of heat, and unless in extreme cold, generally do not need a mid layer for insulation).  This layer can be items such as: 

  1. • 1. 1. • thin insulated vest

             • mid weight base layer

             • lightweight fleece pullover or wool sweater

             • Team ski jacket

             • thin, lightweight puffy jacket or hybrid jacket

• OUTER LAYER: The outer layer should not be bulky insulated jackets or pants such as worn for downhill skiing or regular winter play.  The jacket and pants should fit over your base/mid layers and still allow for free movement of the limbs.  The material for both pants and jacket should be breathable to allow for heat and moisture transfer.   

  1. • Jacket: A softshell jacket is a great choice for an outer layer jacket for most ski days.  This material is water and wind resistant, has some stretch, and is breathable.  In colder, windy, or snowy/wet conditions, a hardshell or hybrid (wind/water proof in front, stretchy/softshell in back) jacket could be a good choice.  The material in a hard shell will be wind and water proof, but needs to be breathable (ex: Gore-Tex, or eVent) and should have vents built in (pit, back, or side) to prevent over-heating in high exertion. 

     • Pants:  This layer should be wind resistant and breathable.  These can be winter aerobic leggings (wind panel in the front, stretchy material in the back) or Nordic-specific ski pants that are usually made of a softshell material.  Nordic-specific pants will often have zippers on the sides of the legs, which make taking them off and on with ski boots on easier.  

• MITTENS/GLOVES: On warmer days, thin gloves with some wind resistance work well if the skier's hands run warm.  For colder days, (or if the skier's hands run cold) full nordic ski mittens or split mittens generally work better than gloves to keep the fingers warm.  Leave room for a liner if the conditions are very cold.  As with all other layers, the mittens should be at least wind/water resistant and needs to be breathable.  Make sure that the mittens fit though the hand grips on the skier's poles.  Stores with dedicated Nordic ski sections will have a selection of nordic ski gloves to try on (ex: local ski shops, REI, Hoigaards).

• HEAD and FEET: Be sure to bring a hat or headband to keep the head/ears warm.  A neck gaitor or balaclava can help with keeping the neck and mouth warm.  Be sure to wear wool or synthetic socks - make sure there is enough room in the ski boots with the chosen socks.  NOTE: Coach Doug is expecting all skiers to wear a HAT when the temps dip below 20°F

• SUN PROTECTIONS: A good pair of sunglasses are beneficial for direct and indirect sunlight, and eye protection from snow/wind/flying poles.  Sunglasses are highly recommended for contact lens wearers in order to protect the lens from windchill and freezing.  Goggles work as well.  Sunscreen for the skier's face is advisable.  

• WATER: Nordic skiing is a highly aerobic sport and water replenishment is important.  Ski shops will sell nordic ski specific water waist belts.  Winter running water waist belts work as well, though generally do not hold as much water as the Nordic water belts.  Waist belts are preferable to water bladders in running packs or a water bottle in a pocket, to allow for free movement of the limbs,  but having any water carrier with the skier is always preferable to no water. 

• NOTE: As the season progresses, take note of the temperatures/windchills and how the layers worked for you: were you too warm/sweating; were you too cold/shivering; did you feel restricted by your layers; was the wind cutting through your layers; etc.  Adjust your layers accordingly to maximize your comfort.  Eventually you will know which combination of clothing work best for you at certain temperatures/conditions. 

• RACE DAY: The race suits for the skiers are very thin in order to allow for maximum heat and moisture transfer while the skier is at top exertion levels.  A thin base layer (light weight, or midweight if the conditions are extremely cold) worn underneath the race suit is all the skier should need (include wind briefs for males) for insulation under the race suit.  While waiting pre-race, the skier will either be wearing their jacket and regular ski pants over the race suit, or be wearing a warming cape while in line leading up to their heat.  

Educational Sites:

https://www.rei.com/learn/expert-advice/crosscountry-ski-clothing.html

https://www.youtube.com/watch?v=K8AGXPSrJdw