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[novice] - Heat management & sunburn prevention
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 2008-08-11 3:37 PM |
New user 15 |  Subject: [novice] - Heat management & sunburn preventionHello, I am doing a tri sprint in Cordele GA this coming Saturday. UV index is 9, and the heat is due to peak at 92 with a 70 dew point. Its 400YD/13.6/5K. I am fair skinned but have a base (of freckles) and use SPF 40+ regularly. I also have some experience training in the heat, although I have not been training outdoors in the heat a lot as of late. My plan is to load on sunscreen in advance of the swim, wear a T-shirt instead of a tank top for the bike/run, and wear a baseball hat for the run. I will hydrate day before with 1 gallon of water and some electrolyte drink, and drink 32 oz of Gatorade before the race. I have 500ml bottle on my bike which I will fill with more Gatorade - I will drink as much as I feel I need. For the run I can take water from cups - if I feel that I need it. My goal is to go slow and finish. I have been doing pool swims in the 500-800M range in forward crawl. I have swam in open water before i.e. lake, although not for long distance. I have done 2 bricks of 35 min bike and 5k run with 100M sprint laps thrown in. Yesterday I biked 14 miles of mixed hills. Sunday I watched a local triathlon to observe how it works in addition to what I've read. I feel good but don't want to end up cooked or passing out. Any suggestions are appreciated - thanks! Andrew Edited by ancosta 2008-08-11 3:54 PM |
| 2008-08-11 3:40 PM in reply to: #1595249 |
Pro 4313   McKinney, TX | Subject: RE: [novice] - Heat management & sunburn prevention One suggestion.....HAVE FUN! Enjoy it....learn from it.....and set a goal to do the same race next year and blow your old time up. |
| 2008-08-11 3:43 PM in reply to: #1595249 |
Not a Coach 11473   Media, PA | Subject: RE: [novice] - Heat management & sunburn prevention My suggestion is not too drink too much before the race starts. Stay hydrated, but don't go overboard. You'll likely be racing before the hottest part of the day, but even if it is hot just pace yourself and hydrate sensibly during the race. Have fun! |
| 2008-08-11 5:22 PM in reply to: #1595273 |
Master 1795 Boynton Beach, FL | Subject: RE: [novice] - Heat management & sunburn prevention x2 on pre-race hydration. 32oz of gatorade before hand would not be good on your stomach (or bladder) IMHO. If you are well hydrated night before, a 16 oz drink before shoudl do it. As stated, you will feel most the heat on run and they do have aid stations. That can vary quite a bit so if really concerned, wear a fuel belt and have extra hydration. My problem was the opposite in 1st race, forgot to drink enough on bike and run. I will someday learn to get more than 25% of the water in those cups at water stations in my actual mouth and not down the front of my race #. Aquired skill I guess? |
| 2008-08-11 5:48 PM in reply to: #1595249 |
Pro 6582 Melbourne FL Gold member | Subject: RE: [novice] - Heat management & sunburn prevention Use a moisture wicking shirt, ~ $10-15 Wal-mart or Target (C9 brand) or a better one that advertises the SPF of the material. Same for the Hat, a moisture wicking hat will be much better than a non-moisture wicking hat. Stay away from cotton. I use Ocean Potion Sport screen, its a broad spectrum SPF 50 and is labeled as "Very water and sweat resistant". Hydrate the days before so that your urine is light in color. 32oz of GA before the race is not advised, stick with normal amount of water/hr. I sip ~20-22 oz of water per hour on a bike ride. For dealing with the heat on a run use ice. I bring a very small cooler with ice in a baggie and will start the run with it in my hat. Sounds like you have a good plan to go slow and |
| 2008-08-11 6:01 PM in reply to: #1595249 |
Champion 7547 Albuquerque, New Mexico Bronze member | Subject: RE: [novice] - Heat management & sunburn prevention Enjoy the day! 400 yards is about 10 minutes (give or take) so you'll be "on the course" for 1.5-2 hours. Load up on sunscreen before the swim. How much do you sweat in an hour or two? That's really the amount of fluid you would plan to replace (even catching up a little after the race is OK) For a sprint, water would be OK as long as you've fueled prior to the race. Gatorade if you really insist, but on something as short as 2 hours, you won't absorb (many of) the electrolytes and calories before the race is over. You might half-fill the bike bottle, freeze it, and top it off in the morning to help keep things cool for the bike. Don't be afraid to splash a little water on your head/neck during the bike or run if you feel you're overheating. While it is forecast to be 92, if you start at 7:30, it shouldn't be *that* hot by the time you finish. Don't forget to cool down and stretch after the race. |
| 2008-08-11 9:01 PM in reply to: #1595249 |
| New user 15 | Subject: RE: [novice] - Heat management & sunburn prevention Thanks to all for the suggestions....! Will hydrate accordingly. |
| 2008-08-11 9:17 PM in reply to: #1595249 |
Resident Curmudgeon 25290 The Road Back Gold member | Subject: RE: [novice] - Heat management & sunburn prevention I envy you getting to race in such cool temperatures. In my last tri, the water temperature was 92°F. |
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