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Keeping Cool
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 2013-11-16 2:22 AM |
New user  12 |  Subject: Keeping CoolMy next IM is just three weeks away and typically is quite hot this time of year. It was 34-35C when I hit the run last year and I struggled with the heat thereafter. Just wondering what interesting ways you have tried to keep cool under these conditions. I am considering using a plastic ziplock bag with a few tiny holes that I will fill with ice and place under my hat at the aid stations, the cool water will then trickle through as the ice melts. Is it more important to keep the head or body cool? Any thoughts please. |
| 2013-11-16 7:21 AM in reply to: starman |
Master 8247      Eugene, Oregon Bronze member | Subject: RE: Keeping Cool Ouch! I don't do IM but many of my races and a lot of my training have been in temps in that zone. Ice is great. I don't bother with the plastic bag. I just stick some under my hat or (I guess this isn't doable for guys, though) in the bra part of my tri top. I've heard the pros even put it down their shorts. Not sure about the logistics of that LOL. Plus pour lots of water over myself. Sponges are also a godsend if they are passing them out. There are key areas on the body like neck, wrists, armpits, chest where putting ice or cold water will bring down your core temps more quickly than the head. If all else fails, stop and walk at some of the aid stations while playing with the ice, sponges, water, and drinks. I'll admit to once actually sticking my head directly into a bucket of ice water (it had held sponges but they were out) in an adventure race. Simply slowing to a walk will allow your core temperature to drop a bit more quickly and help counteract nausea. (I don't know about others, but that's pretty much a constant for my tropical races!) If there's any way to get/keep drinks cool, like keeping a frozen drink in special needs (okay, I have no clue about IM logistics), that would also be useful. |
| 2013-11-16 7:49 AM in reply to: starman |
| 400 | Subject: RE: Keeping Cool I've only raced one IM but it was in 90-92F temps. I usually wear a visor while running but wore a hat solely to put ice in it. No need for the baggy. Actually gave me a slight headache the first time I put ice in the hat but it quickly went away. At those temps the ice will melt quickly. I also shoved ice down the front and back of my tri top. At the end of each aid station I would grab a cup of ice and empty it into my hands. I would hold the ice cubes in my hands until they melted. As previous poster mentioned, use sponges if available. They also dry quickly. I kept them in my top until I reached the next aid station to make sure more sponges were available (seemed they had sponges at 2 out of every 3 stations or so). If not available, I just poured ice water and reused the sponges I had. Good luck. Definitely tough race conditions. Be smart and listen to your body. I saw lots of carnage on the course that day but I made it through unscathed. |
| 2013-11-18 9:17 AM in reply to: Hot Runner |
Expert 2355 Madison, Wisconsin | Subject: RE: Keeping Cool Originally posted by Hot Runner Ouch! I don't do IM but many of my races and a lot of my training have been in temps in that zone. Ice is great. I don't bother with the plastic bag. I just stick some under my hat or (I guess this isn't doable for guys, though) in the bra part of my tri top. I've heard the pros even put it down their shorts. Not sure about the logistics of that LOL. Plus pour lots of water over myself. Sponges are also a godsend if they are passing them out. There are key areas on the body like neck, wrists, armpits, chest where putting ice or cold water will bring down your core temps more quickly than the head. If all else fails, stop and walk at some of the aid stations while playing with the ice, sponges, water, and drinks. I'll admit to once actually sticking my head directly into a bucket of ice water (it had held sponges but they were out) in an adventure race. Simply slowing to a walk will allow your core temperature to drop a bit more quickly and help counteract nausea. (I don't know about others, but that's pretty much a constant for my tropical races!) If there's any way to get/keep drinks cool, like keeping a frozen drink in special needs (okay, I have no clue about IM logistics), that would also be useful. Ice down the shorts is closest to your core where the temps need to stay the coolest. Dumping ice on your head in the grand scheme of it all doesn't do too much. Ice in shorts, sponges in top, keep skin cool to avoid more blood going to that area then your muscles. |
| 2013-11-24 11:53 PM in reply to: bcagle25 |
Elite 5316 Alturas, California | Subject: RE: Keeping Cool Wear a hat, douse yourself with water at every aid station on the run (head, hat, or down the front of the tri top.) Ice down the front if necessary, sponges can help if they have them. Ice in your hat can cause a wicked frostyfreeze headache that has resulted in people vomiting and feeling very unwll. I wouldn't go there. My usual IM is 95F, I did a HIM in 105F. Make sure you get some training in the heat of the day 2-3 weeks before the race to remain acclimated. |
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