Hi All,
This past Sunday I had the opportunity to race beside my teammates and friends at the EagleMan 70.3. For those of you who might not know, this race is very famous for being windy, dead flat, hot, and grueling — I definitely felt all of: the wind, the heat, the humidity and the crazy mosquitoes which kept crashing into my sunglasses. However the cheering crowd was unbelievable and the encouragement from friends and team mates made this race an amazing experience!
By the time I started I was already tired of waiting for 2 ½ hours. My wave was the last wave of the 70.3 so when we finally got in the water, I was hot, sweating and a bit tired.
This is a pic of all of us before the swim!! Chatting and chatting until our wave would start…
I know, the swim was very challenging, I was in a panic mode at some point, I couldn’t see the buoys and the big orange buoy where we had to turn seemed to be unreachable no matter how much I would swim. Several times I had to stop, doggy paddle for a second, regroup , clean up my goggles, see the course and calm myself down. The course ended up being a 1.6 mile course vs a 1.2 mile course because of buoys drifting!
The bike: Flat but very windy and hot!
The bike was windy but unlike some other instances, I did not have any hip pain. I tried as much as I could to be in the aero position, although at some point my neck started to hurt as well as my back so I forced myself to get off the saddle and stretch my legs a little bit. I average 19MPH and stopped once to refill my water bottles. In general, despite the intense wind and heat conditions, I enjoyed the bike ride, maybe too much, sometimes I caught myself getting distracted, singing and thinking about other things but the race so I had to make the biggest effort to keep my mind focus on the discipline and get my cycling ducks in line.
The run:
According to the race organizers, the heat index was 107 and it really felt like it! At the beginning I tried to shake my legs to prepare them for the half marathon however, my legs were super tight, my hip was ouchie and so I started taking baby steps. I didn’t want to eat any more gels, it was really hot and the gels didn’t taste good anymore, but I knew I had to, so I took one and started to run. As soon as I would reach a water stop, I would poor water and ice over myself. I tried to forget about the heat and focus on my breathing, the landscape and my fellow friends and teammates. As soon as I would see someone I would cheer loud, tried to encourage everyone every step of this long hot course and tried to enjoy our time in the exhausting heat. After mile 7, I felt my feet on fire so I looked down and my right and left foot were bleeding L oh no! Of course, I knew better, I was wearing brand new running shoes (Note to everyone: PLEASE DO NOT WEAR ANYTHING NEW ON RACE DAY!!) Of course I knew this before the race started but me being stubborn I thought that these shoes will take me to glory without having to brake them in. Oh well, too late for lamentations, at that point I had 7 more miles to go so I slowed down but kept on running.
The support from the volunteers and the community in Cambridge was very cheerful and supportive. There were families and children on the course with hoses sprinkling water to the athletes to refresh them and handing out water, ice, playing music and cheering loud. Thanks to all for that! It made a big difference!
The last few miles were very challenging, my blisters were bigger and my feet were hurting, however, my teammates and friends were simply amazing. I saw tons of people cheering us on and I happily ran across the finish line with a big smile and a great feeling of accomplishment!
I made a goal to cross the finish line with no major injuries. I was happy to have been able to do my first 70.3 of this year after been sidelined part of last fall and during the winter because of a serious pelvis injury. I was happy to be able cheer on my friends and team mates and I was happy to have shaved 17 minutes from my overall 70.3 time even though I have not had too much time to train properly.
The support from the High Clouders, Snapple team mates, friends , family and race organizers was truly incredible. They even announced our name, High Cloud & Snapple before we started the swim. It made a big difference as people were inquiring about our international programs after the race.
After the race, we hanged out with our friends and celebrated with a huge meal Italian / Colombian / American style! Yum!
Now, I leave you with 10 tips for taking on the heat on race day, written by Paul Regensburg
and Lance Watson of Triathlete magazine:
Keep Your Cool: 10 Ways to Beat the Heat
By Paul Regensburg and Lance Watson
Triathlete magazine
Original article can be found here:
http://www.active.com/triathlon/Articles/Keep_Your_Cool__10_Ways_to_Beat_the_Heat.htm
A year of training can quickly be erased if an athlete is not properly prepared for the expected weather conditions on race day. Often, the final weeks of a triathlon season include many big events—such as Ironman Hawaii, XTERRA Maui, Great Floridian, Ironman Western Australia—held in hot, humid.
Since few of us have the luxury of putting our jobs and lives on hold and traveling to our key late-season event several weeks early to acclimate, here are 10 guidelines that will help you to conquer the heat and realize your full potential on race day.
1. Boost Your Fitness
The best performances in the heat tend to come from the athletes with the best fitness. The effects of the heat are exponentially multiplied when an athlete’s physiology is already struggling with the workload. Even under the best conditions, heat production in the muscles increases with the intensity of activity.
Arriving at the starting line in a state of peak fitness will not only set you up for maximum performance, but it will also enable you to manage heat stress better through greater efficiency (hence less heat produced at any given pace) and high blood plasma volume (hence a greater ability to transport heat away from the muscles). These factors lead to a lower core temperature, thus minimizing heat stress and discomfort.
2. Acclimatize
One of the best ways to acclimatize is to travel to your race location well in advance of your event. But this involves added expense and time away. Fortunately, you can acclimatize to almost any environment from your home.
Start at least three weeks before your event by doing regular 60- to 90-minute indoor sessions of biking or running at a low to moderate effort. Turn up the heat, limit the airflow and, if possible, add a humidifier. This will elevate your core temperature, resulting in an increased sweat and heart rate.
Do this for five consecutive days, then, over the course of the next two weeks, be sure to repeat the session for at least 30 minutes, twice per week. It is possible to achieve the same effect outdoors but you will have to wear additional layered clothing with a warm hat.
The results of heat acclimation seem to be cumulative, so if you have the opportunity to train in the heat earlier in the year at home, at another hot venue or at your race site, it should help you in the long term.
3. Determine Your Sweat Rate
Calculating your sweat rate is the most effective method of determining how much fluid you are losing and need to replenish. You may find that your sweat rate is different depending upon the discipline, effort level and environmental conditions. You should try to simulate the environmental conditions of your key race and your race effort.
In order to determine your sweat rate, weigh yourself without clothes before and immediately after exercise and account for any fluid consumed. An accurate scale will be required, and you will need to avoid going to the toilet until the measuring is completed. The simple formula to calculate sweat rate is as follows:
- Your weight prior to the exercise = A lbs.
- Keep track of the amounts of fluids you consumed during exercise = B oz. consumed.
- Weigh yourself upon completion of the exercise = C lbs.
- Determine weight lost during exercise = A – C lbs. x 16 = D oz. lost:
- Account for fluids consumed to determine your total sweat loss: D oz. of fluids lost + B oz. fluids consumed = E oz. of total sweat loss.
- Divide E (ounces of total sweat loss) by minutes of exercise for sweat rate per minute of exercise = F oz./minute of sweat loss
4. Hydrate
Body fluids such as blood are made up of mostly water and electrolytes. Muscle is comprised of 75 percent water; therefore, it should come as no surprise that a loss of two to three percent of bodyweight due to sweating can significantly reduce athletic performance.
It has been well demonstrated that triathletes, when training or racing, only replace about 50 percent of fluid losses; thus, despite our best efforts, slight dehydration is unavoidable in some circumstances.
To ensure you are well hydrated before an event, drink 10 to 25 ounces (250 to 750ml) of a sports drink and/or water two to three hours before the event. One hour before exercise, drink 10 to 18 ounces (250 to 500ml) of water, then do not drink again until after you visit the toilet 10 to 15 minutes before start time. Finally, consume another 8 to 10 ounces (250ml) of water, which will be absorbed as you start your effort and will never reach the bladder.
During the race, aim to consume eight to 10 ounces (200 to 250ml) of a sports drink with electrolytes every 15 to 20 minutes.
Data suggest that nearly half of a triathlete’s fluid loss occurs during the run because of increased muscle activity and decreased convective air cooling, so keep well hydrated on the bike and don’t ignore the water stations on the run.
5. Always Include Electrolytes
Salt is comprised of sodium and chloride, also known as electrolytes. Electrolytes help in the absorption and retention of water. As the duration of exercise extends beyond one hour, electrolyte replacement becomes increasingly important. If you notice salt on your clothing after workouts you are probably a “salty sweater” and should pay careful attention to electrolyte intake.
If you are heading into a hot race, eat saltier foods the week before the race and add additional salt to your meals. Salt pills can also be used during the race.
6. Up Your Carbs
Hot conditions tend to increase the body’s need for fuel. The amount needed will vary with size of the athlete, but generally speaking you should aim for a minimum of 300 calories and 70 grams of carbs per hour. The following table offers some suggestions on calorie and carb intakes:
| Activity length |
Required Calories |
Required Carbs |
Suggested source |
|
|
|
|
| 1 hour |
0 |
0 |
(minimum of 1 bottle of water or sports drink per hour) |
| 2 hours |
300 |
70g |
1 sports drink (500ml), 1 gel |
| 3 hours |
600 |
140 g |
2 sports drinks, 1 bar |
| 4 hours |
900 |
210g |
2 sports drinks, 1 bar, 2 gels |
| 5 hours |
1200 |
280g |
3 sports drinks, 2 bars, 1 gel |
| 6 hours |
1500 |
350g |
3 sports drinks, 3 bars, 2 gels |
| Please note: The above recommendations do not address fluid intake. In general, consuming about 800ml to 1 liter of fluid per hour is recommended. |
|
| Substitutions |
| 1 sports drink = 1 gel |
| 2 sports drinks = 1 bar |
| 1 bar = 2 gels |
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7. Make a Plan
The best way to incorporate your hydration, nutrition and electrolyte consumption into a sensible routine is to make a plan. You may want have a plan for different scenarios based on different environmental conditions. Practice these plans in training. Below is a sample plan. Click here for a printable document.
| Scenario: (Cold/Warm/Hot) Air Temp ___°C/F Humidity: (Low/Med/High) |
| Known Sweat Rates: Swim:_ (oz/min) Bike___ (oz/min) Run __ oz/min) |
| Event |
Time |
Type |
g/% |
Electrolytes |
Volume |
| Pre-Race |
3 to 2 hours |
Food |
Fluid |
Carbs |
Water |
|
|
|
2 hours to 15 minutes |
|
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|
|
|
|
15 to 0 minutes |
|
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| Race |
|
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| Swim |
|
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| Bike |
|
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| Run |
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| Post-Race |
0 to 20 minutes |
|
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20 minutes to 2 hours |
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8. Wear Cool Clothing
Light colors will enable an athlete to remain cooler than if he or she chose dark clothing. In addition, a looser fit and lighter fabric increases air circulation and helps to wick sweat away from the body. Wet clothing actually speeds up evaporation, cooling the athlete more quickly than if he or she were to change into dry clothes. Thus, if possible, wear your biking clothes under your wetsuit. This makes for a quick transition and optimal cooling.
Wearing a visor on the run is also more efficient than wearing a hat because much of the body heat is lost through the head, so ventilation in this area is very important.
9. Develop Cooling Strategies
Remember that it is better for cooling to put a fluid in you than on you, but ideally you can do both. External cooling can be achieved by using cold water, ice or sponges in critical areas such as the back of the head, neck and chest.
In very humid conditions you may want to wipe the sweat off because the air is too saturated to do the job for you. Sunglasses can ease stress on the eyes. Finally, be sure to use sunscreen, as sunburned skin promotes dehydration and doesn’t regulate temperature as well as healthy skin.
10. Rehydrate and Recover
Effective recovery will help you become faster and stronger as your body adapts and super-compensates. Within the first 20 minutes after exercise, rehydrate with at least two to three cups of sports drink for every pound of body weight lost.
Lower your body temperature as soon as possible by moving to a cooler area out of the sun with access to water and ice. It is also important to replace your glucose stores with easily digestible foods, such as fruit. Try to get a full meal including complex carbohydrates and proteins within two to three hours following the activity.
Follow these guidelines and you will maximize your performance in the heat. Remember to keep cool, get the calories you need and keep hydrating. It will take some effort, but the results are well worth it.
Cheers and thanks for reading,
P.S. ah by the way, last weekend we received five boxes full of school supplies for our High Cloud children in Peru (courtesy of the great communities throughout the Midwest!) We will be able to provide them with school supplies for the whole year!
Adriana Anderson
I was very happy to see so many of our friends, teammates and supporters, racing or volunteering at the race site.
