I am 5 weeks out from my “A” race and I am struggling with my motivation. I have 2 weeks of “heavy lifting” and then a 3 week taper before the IM. The heat and humidity here in the Midwest is just oppressive and I am finding it tough to keep going back out there. For the long runs I am getting up at 4:30AM but even then the temp is 75 with 90% humidity. 6 miles into a run my shoes are soaking wet and go squish, squish with every step. When I get on the bike, the heat indexes are ghastly and I feel like I need to be a pack mule with liquids. The workouts are just a struggle in the heat and humidity.
I am looking for any suggestions on how to stay motivated and not end up wasting 2 weeks before my taper. Any suggestions for magic food that will help refill the motivation fuel tank? Lots of beer?
“Heavy lifting”, what are you an airport baggage handler. Eat brown rice with scrambled eggs for breakfast and wash it down with about 16oz of tomato or V8 juice. Drink lots of water, 120 oz a day, not counting your workouts. Have a ice cold bottle of strawberry Nestle Quick ready for you when you finish. Do nothing the rest of the day.
Heat Index was 118 when I was riding today and I thought about those who raced in Kona. Everyone from the pros, Sister Madonna Buder and Team Hoyt raced in brutle conditions. Just stay hydrated and listen to your body. At five weeks out, it is not harmimg the body with heat related issues. I have cut my workout shorts and drank and drank and drank. When it is this warm, I use my HR monitor and check my weight several times a day. I am 8 pounds above race weight, but I make sure I gain back what I lost during workout. My current HR is 70 and should be high 50’s or low 60’s and it is 2 hours post bike. I only bike 1:20 done at moderate intensity with some pick ups and tried a short brick, (stopped after 3 minutes). I consumed over 50 oz of fluid and still dropped over three pounds of a 122 pound frame.
We have a cool wave coming in Saturday with an expected high of 92 on Sunday. This will feel near perfect for my long run which I can’t do until around 2:00 pm.
I’ve noticed the same thing here (southern FL). About a week ago, I started carrying a third water bottle on rides, in a jersey pocket, filled with ice water. About every 15-20 minutes, I squirt a liberal dose on my back and chest, and over my head. I have found that it reduces my heat stress somewhat and makes the rides a bit more bearable. Heat index was nearly 110 this afternoon when I rode, and this technique worked well.
The bike isn’t so much of a problem for me unless I go over 4 hours in the heat. Just get plenty of fluids and electrolytes. Rural churches usually have a spigot and in Alabama you may be in the middle of nowhere but there are churches every 5 miles. Plus it’s usually well water so you get some good minerals mixed in. Sulfur and iron are an acquired taste.
The run, not so much. Tuesday I made the dumb ass mistake of trying to sneak a run in at lunch. It took me 2 hours to feel right after that so yesterday I ran on an indoor track. 1:15 on a 1/8mi track wasn’t the funnest workout I’ve ever done but it beat the hell out of running in 100+ heat.
Rich,
I live in the SW desert … Phoenix …so I deal with this all summer when its 115 for weeks on end.
I run at 4:30 AM so its only 92 and the sun is just coming up … that works.
I bike on weekends starting at 4AM and get my 2 long rides in … I supplement that with an indoor Cyleops in the evenings through the weekdays … I can’t stand more than 2 hours … but thats OK
I swim midday as the pool is cooled so who cares what the outside temp is.
I can get elliptical trainer supplementals to my runs if I need … but I’m generally OK there.
I do lots of base during the non-summer season … it gets down to a frigid 60-70 here in the winter which is a great time to build base while the northerners freeze.
It works.
Dave