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.

1. N95 masks – purchased from local safety supply stores as fit is very important. The better the seal the better the protection.
2. N95 masks – can be purchased with a one-way valve which reduces vapour build-up, makes exhaling easier, and makes them less hot.
3.  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

Sovereign Lake is hosting a 3 day (plus 1 training day) Nordiq Cup (COC) from Dec 5 to Dec 8th.

• Lost and Found items can be located in the main lodge. Please check with the front desk or email info@sovereignlake.com to inquire after the event.

Race Notice

Avis de Course

Lodging Discount:

SilverStar Mountain Resort is generously offering a great deal on accommodations. With any minimum two night stay get a 25% discount off lodging with the great options from our friends at SilverStar Mountain Resort Accommodations. Use the information below to take advantage of this great deal

Booking code NC24

info@skisilverstar.com

Lodging (skisilverstar.com)

1-800-663-4431

Age Categories:

• U16
• U18
• U20
• Senior
• (Only U20 and Senior are eligible for FIS points)

Races/Distances:

• Thurs 5^th – Official Training
• Fri 6^th – Interval Start Free (3 x 2.5k) (U16/18 – 2 x 2.5k)
• Sat 7^th – Sprint free (~1.3km course)
• Sun 8^th – Classic mass start (2 x 5k) (U16/U18 – 2 x 2.5k)

Lunch Information:

• $12 each day * limited availability on race day if you have not pre-purchased
• Sunday- Italian wedding soup/Thai Soup(Veggie gluten Free) treat, fruit and drink – gluten free available

Biathlon BC is inviting all members interested in becoming officials or learning more about the sport to attend:

• Entry Level

October 8 and 15, 2024 — Tuesday evenings. 6-9pm PT.
Offered online
Instructors: Jylene Ryan, Christoph Dettling
Cost: $25
The course fee covers the Biathlon Canada fee. Biathlon BC will cover the delivery of the course.
Registration link: https://zone4.ca/register.asp?id=36009