I am just wondering what type of steps people are taking to get ready for the heat in Louisville? Today sucked on my 18 mile run: I started early and it was nice and in the low 70’s and mid-distance it makes it up to 90 degrees, humid, hilly, and no shade. Needless to say, by the end, despite drinking a lot and hitting my nutrition and hydration plan hot weather just right, by the time I got back I was sick from the heat. For the next hour or so I just sat with a headache and feeling nauseous. I am starting to get concerned because I have worked towards getting used to the heat but I am starting to worry that with the heat I am going to be fried by the end of the bike. Anyone have any nifty ideas for coping with the weather?
I am just wondering what type of steps people are taking to get ready for the heat in Louisville? Today sucked on my 18 mile run: I started early and it was nice and in the low 70’s and mid-distance it makes it up to 90 degrees, humid, hilly, and no shade. Needless to say, by the end, despite drinking a lot and hitting my nutrition and hydration plan hot weather just right, by the time I got back I was sick from the heat. For the next hour or so I just sat with a headache and feeling nauseous. I am starting to get concerned because I have worked towards getting used to the heat but I am starting to worry that with the heat I am going to be fried by the end of the bike. Anyone have any nifty ideas for coping with the weather?
- OK you hit your nutrition plan, but was your nutrition plan valid?
Did you weigh yourself before and after the run? Recalculate your sweat rate in those conditions and see if your hydration plan is valid. You’ve got to repeat that work out in those conditions until you get it right.
Try Salt Tablets, or more salt tablets
gj,
Live in the heat as much as possible from now until the race. Turn the ac off or at least way warmer in the house and car.
Sleep in a warm room. It will help more than you might imagine.
Hugh
I have not tried this product, but Hammer Nutrition sells “Liquid Endurance” for hot weather racing. I have used their Endurolytes and like them for hot weather conditions. Tim
I’m doing what you are doing - did an 18 miler as well on Sat, on purpose in the hills with no shade and didn’t start until 11am. Yuk - I also kept thinking on the run about how this might feel after a nice 5.5 hour warm-up on the bike and the thoughts weren’t too pleasant. Nutrition was fine for me with InfinIT hot weather formulation. We shall see …
I have posted on this before but I’m not sure it makes sense to go out and just nuke yourself in the heat and sun on a long run. It takes too much out of you and for what purpose? I train in the blast furnace but the blast furnace has been more like the tropical rain forest this summer and it is hard to acclimatize. Did 16 yesterday leaving at 7:00 AM but that left at least 45 minutes of direct sun, climbing temperatures and nauseating humidity. So I had the easy part and the hard part. Kind of like doing intervals. If I had left at 11:00 I could have made it but at what cost for the next week? You don’t do a 20 mile run at race pace so why go do a long run at high noon when it is hotter than hell? Just do part in the heat which is consistent with basic training principles.
Did a 100 today and it was smoking hot with really high humidity and it didn’t help that I decided to screw with some roadies around mile 60 for about 40 minutes resulting in high Z4 heart rates (I love holding an AARP card and screwing with people is full Discovery kit and yellow jerseys - just can’t help myself to my own detriment - and I paid for it around mile 90). The Desoto 400 miles bibs were more white than black at the end. My point if I have one? Plenty of time to acclimatize to the heat on the bike and it is a better place to do it. Not sure you need to beat the crap out of yourself and do it on the run too. The bod can only take so much. Of course, I’m old and your results may vary.
My IMKY training partner and I did an unshaded 18 mile run in the heat of the day yesterday to try to simulate possible raceday conditions. I am not sure what we were trying to accomplish, because it’s not like we can train ourselves to prefer the heat, but I like that we suffered through and it seems more plausable to run 4+ hours in the heat next month.
We have both been using electrolyte/salt capsules (him lava salts and me Endurolytes) and we were both able to take in and process a lot more fluid than if we had just relied on sports drink.
In additon, I have taken to completly dousing myself with water about ever 10 minutes while running these days. It should be possible to do it on raceday and it keeps my whole body much cooler. It’s possible that the water could cause more friction while running (especially my feet) but it has been OK so far and friction is less of a concern than are heat related issues.
I think that, in general, most people will simply run slower than in ideal conditions if it’s really hot. Some people will really suffer and we will probably see more DNF’s than expected. Then again, some people don’t seem to mind high heat. I doubt the weather will be more hostile than the weather for Kona and those people seem to make it happen in huge numbers every year.
How many Endurolytes per hour are you taking? Tim
I have actually been taking 2-3 whenever I feel my stomach begin to feel full-ish. I had horrible “heavy belly” at IMLP and the total shit HIM that I did last year afterwards.
It’s not the best plan…and needs to be more proactive than that…but it’s been working.
Approx 3 per hour, to make a short story long.
Man, I hate the curse of the “heavy belly.” Heat is not a friend of mine and getting the fluid intake right has been one of my greatest challenges. Keep in mind though that last year the first weekend in September it was only in the high 70s if I remember correctly. Maybe we’ll get lucky. I’m not counting on it, but you never know.
Have you tried electro-tabs of some kind? It’s really been a revelation for me.
I am using the combonation of Hammer gels + Gatorade Endurance + Endurolytes. They play together pretty well. Red Bull is thrown in here and there, as well.
Once a week I do a bike/run brick in a long sleeve shirt. On the 40 mi bike course I normally drink 3 bottles of Gatorade on and have to stop and pee I found I can go through 4 bottles and not have to stop at all. People look at me like I’m crazy when I have a dark long sleeve shirt with my bike jersey over it when its 92 degrees out, but I can already tell a difference in how I feel on and after I’m done. I say bring on the heat and humidity the 26th
Have you tried electro-tabs of some kind? It’s really been a revelation for me.
Yeah, I’m using endurolytes and making a gel mix from Infinit and it seems to be working pretty well on the run. On the bike it’s still some trial and error and making adjustments with the heat and humidity.
I say bring on the heat and humidity the 26th
Whoa, whoa…are you guys saying it’s going to be hot?