Here's some information to get you going.

The regina ski club maintains several cross country ski trails in and around the city. The jewel in the Ski Clubs crown is White Butte. Information about White Butte can be found on the main page of this website (White Butte Trail Conditions and White Butte Trails). The Regina Ski Club also maintains trails in the city of Regina and information about those trails can also be found on the main page of this website (City Cross Country Trail Conditions)

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Dress for success

Warm up inside - Stretch and do a little "running around" indoors before you go outside.
Insulate from the inside out - The key to dressing for the cold is to find a balance between over & under dressing.
When exercising in the cold, muscles produce heat which is lost from the body. Clothes must help pull sweat away from the body as well as provide insulation.
Outdoor clothing must be adaptable to a range of temperature, wind, precipitation and activity intensity.
The best way to keep warm is to layer your cloths, starting with your undergarments.

  •   Undergarments should take perspiration away from your skin & offer insulation against the elements.
  •   Choose a polypropylene undergarment. Try to stay away from cotton undergarments.
  •   Mid layers should further transport moisture away from the inner layer. These layers should be breathable, lightweight and provide some warmth. A good choice is wool.
  •   Outer layers serve a variety of purposes. Choose the garment that best suits your type of climate.

    Basic nylon or polyester fabrics are the least expensive. They offer good wind protection dependent on the weave and good breath ability. Generally, as breath ability increases, wind protection decreases.
     Waterproof breathable fabrics may also be purchased. These fabrics form a one way barrier to water while maintaining some degree of breath ability - ie Gortex.
     Notice the wind - Take the wind chill factor into account. If you ski on a windy day, try to plan your route so that the wind is at your back when you come home.
     Top things off - Keep all your extremities covered especially your head! Wear a toque, maybe a a face mask or balaclava or a turtleneck to protect your neck. Mitts are warmer than gloves. Your feet may also need extra layers as well as your groin area (wool is a good insulator).
     Exercise with a friend - Its always nicer to exercise with company, and it also allows you to keep an eye on one another.
     Return home quickly - Don't dally. Once your activity is done, don't stay outside. Get inside and into something warm and dry.

     Watch for Cold Injuries!
     Exposure to extreme cold may cause frostbite or hypothermia!  Frostbite is a localized cooling to the body.
    Signs are:

  • white waxy skin
  • skin that is firm to the touch, but the tissue underneath are soft.
     Symptoms: Pain and numbness in the affected area.

     How to prevent cold injuries:
  • Prepare for the worst conditions.
  • Stay warm.
  • Stay dry - avoid getting wet!
  • Eat well - eat high energy foods often at regular intervals.
  • Drink lots of fluids - hot sweet drinks are best.
  • Stay safe - limit the time spent in the cold, and stay with a friend.
  • Avoid fatigue - rest often in sheltered areas.


    Reference:CFLRI,(1992). The Research File - exercise in the cold, & Active Living Canada (1996), Winter Active Vincent (1997) Lifestyle by distance.

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    Preparing for a Regina Ski Club bus trip

    So you signed up for your first Regina Ski Club bus trip. Soon you will embark on a full, exciting day of fresh air, great exercise and new friends. What do you need to know to get the most out of your trip?

    Get to the bus about 30 minutes before it is scheduled to leave in the morning. That gives you enough time to get your belongings loaded and to get a good seat.

    Wear the cloths you plan to ski in when you arrive at the bus and bring a change of street cloths to change into when you are done for the day. Carry your ski boots onto the bus with you so they stay warm till you put them on. More often than not we have made arrangements with a hotel or leisure center in the area for people to have a shower or a hot tub before supper. So bring a towel and a swim suit unless like Peter Whitehead you prefer to hot tub naked.

    Make sure you have checked all your equipment (boots, poles, warm clothing, food, water ...) before you leave home for the bus. You do not want to find out you've forgotten something once you have arrived at the ski trails. Bring your ski boots on the bus on the ride to the ski trails so they are warm when you put them on.

    Bring a lunch to eat on the bus before skiing. The bus will leave Regina and go directly to the x - country trail head. The bus will not stop at any restaurants or convenience stores on the way.

    Bring enough money for supper. The bus will stop at a local restaurant for supper before leaving for home. Pop and other beverages are generally one to three dollars each and are available on the bus after the days skiing.

    Everyone on the bus has been a new comer at some time so don't be afraid to ask questions about the trails, what to wear, or what wax you should use. We want you to have a great experience and the experienced skiers in the club are more than willing to help you out.

    On the Trail
    It's very important to carry plenty of water or something to drink on the ski trail (not your wine skin). You need to replace the water your body will loose while you are working. Water can be carried in a waist pack, fanny pack, or back pack (remember if it's very cold your water bottle can freeze up so keep it out of the cold). Your water container should be able to survive the occasional fall that all cross country skiers take on the trail.

    Pack some snacks for the trail because you will burn lots of calories during the day. Sandwiches, trail mix, dried fruits or nuts, granola bars, etc. Most trips skiers will have access to the bus if they return early from the trails. Check with the trip coordinator or bus driver to make sure the bus will be staying at the trail head and that you will be able to get back on the bus if you wish.

    Dry Cloths
    You may choose to wear your ski cloths to the ski area or take them with you and change into them on the bus (I'd wear them on the bus. Ever try to change cloths in a moving greyhound bus's bathroom? ). Make sure however that you bring dry clothing to change into after skiing so you can be comfortable until we get home.

    Skis, Poles, Boots, and Wax
    Sometimes it's easy to forget the obvious - skis, poles, boots and WAX. Unless you have waxless skis or are skate skiing, bring grip wax appropriate for the temperature range expected. You may need to re-wax on the trail.
    Check these links for help with waxing your skis.
    Swix Wax Wizard
    Swix Wax School

    So. Have fun and we'll see you on the Bus.

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