Olympic Swelterfest, or "How I Race in the Heat"
There have been a lot of posts about training and racing in the heat lately. I am a very heavy sweater and have had a lot of issues with cramping in the past, particularly in the run leg of the race. Over the last year, I've been learned how to adapt much better. This weekend, I put those lessons to the test. I am at then end of a mini-OS between IMCDA and the start of a 12 week IMAZ block. I was visiting family in South Georgia this weekend and there happened to be a small local triathlon. In fact, you had your choice of a sprint or an olympic. The sprint had only 68 finishers and the olympic had 42. I chose the olympic, and to describe the race as grossly hot and humid would be an understatement. Here's how it went.
The race was close to my in-laws so I had the luxury of sleeping in until 5pm. I had a Cliff bar and started working on a 24 oz bottle of Gatorade with a scoop of Pre-Race mixed in. By 6:30 am I was in transition and sweating profusely just prepping the bike. It was about 80 degrees, zero wind, and the air thick with humidity. Other than walking between transition and my car a couple of times, I did not do any warm-up. It was too hot and I was already plenty warm. At 7am I had a Roctane with water and used the restroom for the last time. At 7:10am I had 2 Salt-stick tabs with water. Then it was time to head to the boat ramp.
The swim was in a large pond, and was shorter than an Olympic. I would guess between 1200-1400 yards. But what it lacked in distance it made up for in difficulty. The water was 90 degrees! I knew if I went out full bore, I would just cook myself. So I eased into the first 400 yards, then started picking up the stroke tempo. I came out of the water in 19:41 and had a 36 second T1.
The bike was long - 27 miles plus another 1/3 mile when I a U turn. 
Knowing it was going to be a sweat fest, I went out with 2 x 24 oz of Gatorade on my rear cage and 1 x 20 oz water on my torpedo mount. Nutrition on the bike went like this (time measured from start of the bike):
10 mins - 1 salt tab w water (215 mg sodium)
20 mins - 1 Roctane (55mg sodium)
40 mins - 1 salt tab w water
50 mins - 1 Roctane
65 mins - 1 salt tab w water
I fininished the bike leg in 72 mins and drank all 68oz of fluid I had with me. Total sodium = 1357mg (572mg in 48oz of Gatorade, 645mg from 3 salt stick tabs and 110mg from 2 Roctane). I'm targeting 1300-1500mg per hour on the bike and this was on the low side given the longer bike leg, but I had 771mg before the race even started.
T2 was 29 secs. Starting the 10K run, my legs felt more like I was in a 70.3. I was running water stop to water stop at 7 1/2 mile pace. At each water stop I poured 2 cups of water on me and drank 2. There had been a light overcast in the morning that was holding the humidity in but keeping the sun out. By now, the sun was coming out and the real clam bake began as the temperature was heading for the mid 90s.. I was sure I had gotten enough sodium before the race started and during the bike, that I would be OK on the run. They had Heed on the course, but I drank only water during the run.
I had predicted 2:21 for this course, allowing myself 5 mins for the heat. I finished in 2:19:56 for 5th overall. The four ahead of me included 2 men (age 39 and 40), one team (3rd), and the first woman (4th). Yes, I was chicked, but there is no shame when 53 is on your calf! 
Most importantly, I did not cramp during the race despite the extreme conditions. I started rehydrating immediately and drank all day. It was 5pm before I had to pee again--a measure of how tough the conditions were. I wouldn't recommend this level of sodium replacement to anyone unless you know you are a heavy sweater and other nutrition strategies are not working for you. If so, you might want to experiment with this in training.
Comments
wow... that sounds brutal but I'm really glad you got through it! During Eagleman (a sufferfest, as well) a friend of mine wore the arm coolers and he loved them... there was ice at the rest stops and he put some down the sleeves to help...not sure if that is something you've tried. Same with putting ice in your hat or carrying a towel or sponge to dip in cold water... doesn't necessary help with sweating but will help keep your core temp under control
I'm sure the WSMs and MDs in the group have/will weigh in wrt sodium and fluid intake... to be sure you're not drinking too much water which is a whole separate and dangerous issue!
be careful!
I am a heavy sweater and I am usually wetter during the run than the swim. I have been using ice under hat and ice near my private region and it has helped. Even with the cool wet temps of my race this week every water stop 1 or 2 cups over me and ice when ever I can get it and I had my best half iron run. I have not tried putting ice near my wrist but I have heard that it works as well.
One good thing of all this water is I never sneak up on anyone as my shoes squeak like theres no tomorrow.
Paul,
Way to go managing your resources; you know yourself well.
And nice job representing both EN and the Boomers!