Training for Winter Golf SURVIVING WINTER GOLF BY Ramsay McMaster

INTRODUCTION

Now winter is upon us, wet and cold weather will not only slow down your ball but may also slow down your body on the golf course. In addition to this those travelling from warmer climates to cold climates should also be aware of climatic changes eg. Perth to Melbourne or Australia to Japan / Europe.It is therefore worth taking some time to prepare for playing golf in cold conditions. If you are adequately prepared you can prevent both injuries and discomfort on the golf course enabling you to play to your full potential regardless of the weather.QUESTIONS AND ANSWERS ON WINTER GOLF

What happens when the body is exposed to the cold? 

• Heart rate and blood volume decreases
• Decreased blood supply to extremities therefore less Oxygen is supplied to the muscles nerves and skin. 
• Increased stiffness of the joints and tightening of the muscles may affect good swing mechanics.
• Slower conduction of nerve impulses to the muscles and organs.
• Decreased sensation especially in the hands and feet mean loss of "feel" especially in short game.
• Shivering

 Who is most at risk in the cold? 

• Both older and younger people
• Lean people ie those with low body fat
• Anyone who is improperly dressed for cold weather
• Those suffering illness or injury especially those with a respiratory illness, breathing, lung or heart problems

 What factors can further add to the cold exposure and increase the danger of suffering a cold injury?The severity on the golf course is often related to the "Wind Chill Factor". This depends on the temperature, wind speed, type of clothing worn and the length of time exposed to the cold.Other factors that affect golf in winter are: 

• High Altitude
• Rain, sleet or Snow
• Exposure to sudden weather changes either during the game or when travelling
• Suffering from ailments such as the common cold, fatigue, stress or hunger
• Wearing clothing, foot and head gear which is wet

  What are the signs and symptoms of developing a cold injury? 

• Feeling cold, faint or shivering
• Increased breathing and heart rate
• The need to urinate more frequently
• "Blue" fingers, ears, nose or lips
• Staggering or loss of balance
• Becoming quiet, lethargic or fatigued
• Altered vision or difficulty speaking

 How will these signs affect my golf? 

• It will reduce concentration the longer you are in that situation on the Golf Course
• Cold hands will affect feel especially in short game and putting
• Cold joints and muscles will affect fluency in your swing
• Cold feet will affect your balance and reduce a positive approach to your golf round 

  SOME BASIC STRATEGIES TO MAXIMISE YOUR GAMEON COURSE PREPARATION 

• Check the Weather. Always find out what the weather has in store for you. This will help you prepare your equipment and be ready for any conditions
• Check the Course. Always check the local course information to find out about any hazards or danger spots on the course
• Ask your club pro or other players about the course conditions this may enable you to avoid slippery, boggy or severely wet areas and improve your approach shot positions.
• When possible use an umbrella or the natural or man-made shelter around the course
• Avoid sitting on wet or cold surfaces during the game as this will increase heat loss from the body

 CLOTHING AND EQUIPMENTShould be flexible and reasonably light weightIt should consist of a number of layers 

1. Nearest the skin should be a cotton, acrylic or wool material which will trap a layer of warm air but permit perspiration to move away from the body
2. The next layer again should be made of cotton acrylic or wool to provide insulation against the cold
3. The outer layer should be wind and waterproof which will permit body fluids to evaporate while retaining the heat. It is worthwhile investing in a wet weather outfit which provides this type of protection and is designed for golfers

 Dressing in layers means you can add to or remove clothes according to how hot or cold you feel and according to temperature changes 

4. Try to keep your clothes dry, wet clothes become almost ineffective against the cold and body heat will be lost at a much higher rate
5. A spare pair of clothes should be carried or left in your locker to replace wet clothes either during or after the game
6. Shoes should be well maintained and fit properly and treated with water proofing solution to prevent wet feet.
7. Spikes should not worn in order to provide traction and support during the swing also helping grip on those slippery slopes
8. A hat should worn to prevent heat loss from the head. They can also be treated with waterproofing agents. It should have a brim to prevent water falling on the face and down the neck.
9. Additionally scarves and gloves will help reduce further heat loss. A hand mitt attached to your buggy may prevent your hand becoming cold or wet whilst pulling your buggy
10. Remember your golf bag will also require weather proofing in wet conditions to keep your clubs dry ensuring your grip is maintained in the golf swing. Keep a small hand towel in your bag to dry your face and hands.

  FLUIDS AND NUTRITION 

• Make sure you have eaten a light meal and have had fluids prior to playing

 Fluid intake is just as important in cold weather as it is in hot conditions 

• Remember to carry fluids with you as when you are exercising you are losing moisture to the atmosphere all the time
• Alcohol should not be consumed as this dilates the peripheral circulation and causes increased heat loss

 PHYSICAL PREPARATION FOR WINTER GOLF 

• Remember that your body temperature will be affected by moving from a warm or heated environment, to a cooler climate eg. office or car to the outdoors
• Always lift your equipment correctly when assembling 
• Perform golf specific stretches before playing or practicing
• Never commence with full swing or drives before playing in cool weather

 Stretching every 10 minutes for long game and every five minutes for short game practice 

• Keep mobile and stretch intermittently in slow play or competition
• If you are playing 36 holes or in a day competition try to have a shower after eighteen holes this will invigorate your body and promote early recovery for the rest of the competition.

 Good preparation is essential for winter golf not only to prevent injury but also will keep you playing consistently and ready for a successful summer season   COLD CLIMATE DIETPROBLEMS 

• you may not be diligent about your fluid intake, you can become dehydrated in the cold weather
• dry cold air caused increased fluid loss, seen as steam when you breath
• if you are cold you may be tempted by all those HOT high fat takeaways back at the club house
• many countries with cold climates can have very heavy, fatty dishes that feel very warming when you are cold and tired
• you can be tempted to drink warming drinks such as tea, coffee and spirits which act as diuretics and cause you to become dehydrated
• with all that extra clothing it is very easy to put on extra weight in the cold weather with out noticing
• tempted to consume chocolate when fatigue sets in 

 SOLUTIONS 

• drinks don’t have to be cold to rehydrate you
• Save those warming brandies etc to the end of the competition. Definitely do not drink alcohol during the round as it dilates your peripheral circulation and causes increased heat loss, as well as increasing your chances of dehydrating.
• weak tea , herbal tea , caffeine free tea , decafe coffee or soup could all be taken in a small thermos on the course if you really need something to warm you up. Alternate these drinks with plain water or sports drinks
• hot soup and bread is just as warming at the end of the round, as hot chips and much better for you
• other healthy warming snacks alternatives eg:-

 If the only local food that is available to you during the competition does not fit into our low fat, high carbohydrate eating plan, you may need to supple some of your own to supplement what is available (see Travel Worksheet )SUGGESTED FURTHER READING 

• Nutrition,Sports Basics by Helen O’Connor and Donna Hay, JB Fairfax Press, 1998.
• Competition Sports Nutrition by Helen O’Connor and Donna Hay JB Fairfax Press, 1998.
• Fitness Sports Planner by Kenneth Graham, JB Fairfax Press,1998.
• Peak Perfofmance: training and nutrition for sport. by John Hawley and Louise Bourke, Allen and Unwin ,1998.
• Eating For Peak Performance by Rosemary Stanton, Allen and Unwin,1994.
• The Complete Guide to Food for Sports Performance by Louise Burke, Allen Unwin, 1992.
• A Taste of Fitness Helen O’Connor and Donna Hay, JB Fairfax Press, 199
• Food For Sports Cookbook by Karen Inge and Christine Roberts, Simon and Schuster, 1989.
• Gold Medal Nutrition by Glenn Cardwell PO Box 1035 Bently Delivery Centre 6983, 1996.

The G. I. Factor by Jennie Brand Miller, Jenny Foster- Powell and Stephen Colagiuri, Hodder & Stoughton, 1996.BASIC NUTRITION FOR GOLFERS