One in five Americans, according to the American Academy of Dermatology, will be diagnosed with skin cancer – and I won’t be surprised if I’m one of them.
After all, I grew up in Miami, and spent thousands of hours in the sun training and racing bikes long before the idea of sun protection entered the mainstream. I’ve already had a few lesions removed from my skin – none cancerous, thankfully – and I’ve since become a strong advocate for sun protection because I firmly believe it’s never too late to start saving your skin.
Fortunately, it has never been easier. Manufacturers have developed products that block more UV rays, last longer, are water-resistant and sweat-proof, and go on easier. But here’s the harsh truth about even the best sunblocks: They don’t work unless you know how to use them and when to use them.
Make it a double shot: Skin-care doctors have done a great job getting the message out that people need to use a lot more sunscreen. Many people I meet know they should apply the equivalent of “a full shot glass” of sun protection (SPF 15-30) to their skin. But these people missed the second half of that advice: A shot glass of lotion only sufficiently covers the exposed skin of a person wearing shorts and a T-shirt. If you’re heading out to the water in a swimsuit, you’re going to need twice as much sunscreen to cover your torso and shoulders as well.
Slather up early and often: You need to apply your sunscreen at least 20 minutes before heading into the UV bath outside. This is because it takes awhile for the lotion to be absorbed by your skin and be able to protect you.
Slathering up once in the morning is not enough for an all-day shield; direct sunlight breaks down the chemical structure of sunscreen over time, rendering it much less effective. Make a point of reloading your exposed skin with fresh sunscreen every two hours.
Consider your ‘tudes: Altitude and latitude play significant roles in the amount of UVA and UVB radiation you’re exposed to when you step out into the sun. As the atmosphere gets thinner at higher elevations, you burn faster. According to the National Cancer Institute, exposure to UV rays increases 5 percent for each 1,000 feet above sea level. That means roughly 25 to 30 percent greater exposure along the Front Range, and 45 to 60 percent greater exposure in the high country. At roughly 10,000 feet, this exposure can turn pale skin pink in as little as 10 minutes.
Latitude also impacts UV exposure. The sun’s rays are most intense at the equator, and they lessen in intensity as you travel toward the poles. A study published in the Journal of the American Academy of Dermatology found the intense UVB exposure in the mountains around Vail is similar to that found in Orlando, Fla., more than 700 miles closer to the equator.
For more information on the latest in training, fitness and nutrition from Chris Carmichael and the coaches at Carmichael Training Systems, go to www.trainright.com/newsletter.
