Tips for racing in the heat?

tgarson

So here's the deal, a few other EN peeps and I will be doing Ironman Kansas 70.3 this weekend and the forecast is looking hot, especially by early-season Mid West standards. Depending on where you look, it may be in the 90s in the days leading up to the race and in the upper 80s with chances of rain (i.e. I'm suspecting humid) on raceday.

Couple that with the fact that I started training for this race mid winter, it was not more than a few short weeks ago where I was out in 40 degree mornings and braving 50-60 degree waters. Quite simply put, it got hot in a hurry and I have not had nor will not have time to really acclimate to it before the race.

I just got back from spending MDW in my home state of Florida and took the opportunity to subject myself to some steamy hot ~90deg runs  where I of course confirmed the obvious, my ability to perform at these temperatures is nowhere near what it was when I was setting FTPs and VDOTs at ~60 degrees.

At this point, after talking to a friend who was down in KS last weekend I'm already writing off wetsuits, I just don't see it happening. Beyond that, drinking lots and lots of fluids and just accepting that it's going to be a tough day what else can I do to execute the hell out of this race? I'm thinking of dialing back my IF on the bike, adding to my pace on the run, but how much? I'm also fairly sure it's going to be no aero-helmet for me, even if I dump water in it at every aid station, I run pretty hot in general and I just don't have any long hot rides in it to establish my tolerance to heat while wearing it.

LFBell

Trevor, I am right there with you. I am in CO and I feel it just got hot here too. I am also racing KS. Last week I did my indoor ride in my basement with no fans. I didn't even think of no wetsuits until I read your thread, yikes!! I can tell you the only think I am thinking about doing is putting electrolyte powder in my water on the bike and carrying some pills with me on the run. Last yeaR the run was hot, but that was after a cool bike. There were plenty of sponges on the run and I would suggest putting them on your shoulders under your top and leaving them there until the next aid station. If you just squeeze them and go you only get relief for a minute. That's all I got. Good luck! Jessica

Nemo Brauch

Do they have ice at KS? If so, stuff it in your shorts, shirt, and under your hat whenever you get a chance! Eagleman will be the same deal. You may not need to dial back the bike too much, but the run is where you are really going to have to reconsider your pace plans.

tuckerm

Trevor, I raced FL 70.3 a few weeks ago coming from the Northeast and it was quite a shock to the system. What I have learned and will be applying to Eagleman next Sunday is this:
Drink lots in the preceding days and that morning.
Take salt pills all day.
No need to really dial back the bike.
Like Nemo said, ice everywhere you can put it.
Apply sunblock early.
Use the sponges, as many as you can get.
Other than that just have fun.

Coach Patrick

What Tucker said, swim smart, bike like you normally would (just drink and salt more frequently: every 10' instead of every 15'), be extra vigilant with pacing in first 3-6 miles of the run (And with fuel) so you can finish strong relative to everyone else...

Hat, ice, sunscreen....it all matters....

Patrick

tgarson

I was expecting to have to dial back my run more than my bike but I'll stick to my goal IF then. I'm still pretty iffy on wearing the aero helmet on my bike though. I also typically do not race with a hat, just short hair and sunglasses, I'm definitely contemplating running with one so I can pack it with ice, sponges or anything else cold and or wet, but I never run with them simply because I'm always hot and feel like a hat just makes me hotter. I know especially if you keep it wet this isn't true, it can keep you cooler, but I guess I just have always had a hard time believing it because it never felt like it to me.

jwpicciotto

As far as the wetsuit, most race directors will do whatever than have to to make the race wetsuit legal. Have it with you just in case. A couple of other things to keep your eye on. You may find your power output on the bike drops some due to the heat, but it should not be major. Just be sensitive to your heart rate. You will see some heart rate drift due to the heat. Keep this drift in mind but remember that your heart rate will be a good early indicator of whether your are starting to be adversely impacted by the heat. For your normal IF, if you heart rate starts to shoot up, just start lowering your effort to get back in line. On the bike you need to be absolutely anal about hydration and electrolytes. This is where you can get behind and it is hard to dig yourself out of the hole. Ride your normal ride, but if you find that at you normal IF, your heart rate is climbing or your stomach is not clearing all of the liquid, back off to a level of effort that is comfortable and don't let it mess with your head.

I forget the formula, but there is a guide line that says for every degree over x, your run pace will slow by y seconds. Don't be freaked out by this, it is normal. Using a hat on the run is a good idea. Put a sponge on your head, ice on the sponge and hat on top of that. It allows the ice to melt between aid stations. Also throw some ice in your singlet rear pocket. Ever guy with a hose is going to be spraying you down so don't forget your feet. Your shoes can get soaked early in the race leading to blisters.

William Jenks

I learned a great trick at Pigman a couple years ago, similar to John... Hold out your hat, upside-down as you come to the aid station and just ask them to put ice in it as you run by, then put it on your head. It'll be good for a couple of miles and give you a cool runoff on your back, too. I assume the KS volunteer people will be at least as coordinated as us Iowans. :-)

LFBell

I just talked with some friends that swam Clinton Lake last weekend and they said it was still pretty cool. I expect it should still be wetsuit legal (fingers crossed).

Offshore

A trick that works for me in the heat is holding something cold in my hand just like Torbjorn Sindballe with his rubber glove. I have never done the glove thing, but holding a cold bottled water or ice in my hand gives the perception of being cooler. Speaking of Torbjorn there was a very good article on his heat studies leading to Hawaii in an Inside Triathlon magazine earlier this year, he did a lot of work to dial in a running pace that kept his body temperature below critical for the entire run.

Also consider what you are wearing for the run, I just bought a Pearl Izumi trisuit with the new Coldblack material that allegedly reflects 80% of the suns UV rays, I have not tested it yet. Many new fabrics might be of benefit in dealing with the heat.

Choose your hat wisely, triathletes seem to only consider a visor or running hat, check out what ultrmarathoners use in the Marathon Des Sable. Their hats cover their ears and neck without being any more restricting that a regular running hat with just a bill in the front, I am waiting for a company like Headsweats to come out with a hat with a brim all the way around. A training partner jokes about wearing one of those umbrella hats, imagine running in the shade the whole race.

If it is in the 90's in the days leading up to the race spend as much time as possible outside, but don't get sunburnt and stay out of the A/C. Some people sleep with the A/C off leading up to the race, but you must balance getting a good nights sleep with your heat acclimitization.

I don't worry about getting my feet wet, within 15-20 minutes of running my feet are wet from sweat anyway. I have gone to wearing Wrightsocks coolmesh, blisters have never been a problem.

mattsull

x2 on the Wrightsocks Cool Mesh socks. Never get blisters even if they get wet.

Norton

Back on the old Race Secrets thread I shared one of mine: when racing in the heat I put ice from an aid station in my hat and down my shorts; this cools my core and really helps with my perceived suffering from the heat. As I usually really melt down in hot weather this system has transformed my summer racing experience.

tuckerm

Sorry, I forgot a couple other tips.

Don't go to an amusement park the day before and be on your feet all day.
Don't eat meat lasagna the night before, I certainly didn't want to but I had to.

I am doing Eagleman next weekend and it looks like it might be a scorcher as well. But seriously, anyone have any tips on what to eat the night before? I assume something light and early?

rah2774

most folks have covered what I'd say... I've had the misfortune of running a few marathons in horribly hot weather...and Eagleman is notoriously hot.

Wear a hat or visor.  Sunscreen is a must.  Body glide is also a must (wherever anything rubs... you will chafe and/or blister more when sweaty/wet).  Ice in hat, down shorts (for ladies, sports bra).  If they hand out wet towels or sponges, defintely keep them, I've tucked mine in the back of my neck.

Hydrate hydrate hydrate - before, during, and after the race (pre-race, pee should be light lemonade color).  Not sure where water stops are planned, but you might want to consider running with a bottle or a fuel belt so you always have fluid with you when you want it -- to drink, to dump on your head, whatever.   You can fill it up at water stops as necessary.  Take salt tabs during the race.

@Tucker - the time to "carb load" is really 2 days out... not the night before.  Regardless, that should not translate into eating all the pasta you can find with a loaf of bread... thinking has changed.  Day before should be healthy fare, water, gatorade, etc... to top off all your fuel stores.  I would recommend eating dinner on the early side so you can actually digest the food and use the nutrients.  I'd say a standard meal: lean protein, veggies, and some healthy carbs (i.e., chx or fish, steamed veggies, brown rice OR pasta with chx or meat) are AOK - provided you know you can handle them (now is not the night to try something crazy new/spicy whatever).  If you ate it the night before your RR and didn't bonk or have GI issues, you should be okay.