The recommendations below are built on advice provided by Dr. Michael Kennedy from the University of Alberta who is a former XC ski racer and researcher on lung health in winter athletes. One of the challenges with forest fire smoke is that the particles are in a wide spectrum of sizes, from the large particles you see (i.e. ash) to very small particles (0.2 microns). The smaller particles penetrate deeply into the lungs, and your body finds it hard to clean them out. These particles are not easily filtered out of the air. This means that you have to use high-quality filters (our usual COVID masks are not effective). There is some evidence that it might be the length of time in the smoke rather than the intensity of the workout that is more detrimental.
Some recommendations:
When the smoke level is high on the AQHI above a 4 or 5 it would be best to exercise indoors. As it is difficult to put in larger volumes of training indoors mixing up the type of training is important. If you are training outdoors look to train in the morning or evening when the air quality is often better as there is typically more wind and a lower AQHI at these times.
Be creative. Consider travelling or using higher elevation training to avoid poor air quality. Utilize Sovereign Lake Trails or SIlver Star resorts to get above the smoke, if the smoke is settling in the valley floor.
If you do train outside in poor air quality invest in some in N95 or RESPRO masks. Masks will reduce exposure to the upper respiratory tracks and lungs.
- N95 masks – purchased from local safety supply stores as fit is very important. The better the seal the better the protection.
- N95 masks – can be purchased with a one-way valve which reduces vapour build-up, makes exhaling easier, and makes them less hot.
- Train at Zone 1 .
Shower immediately after an outdoor workout so that you don’t shed particles all over your house For irritated eyes use eye drops 8. To reduce nasal irritation, you can use products such as FLONASE as an mucosal health aid
