Do i pre load with Gastrolyte? drink gatorade and eat salty foods? do i back it off on the bike? any suggestions (other than -Dude dont do it … and Your seat post is too high…)
I just crapped out at GFT from the heat. Dude, back off on the bike. I usually do 22mph on my long rides. I slowed to 19 for the first 72 miles and still overheated. At least my wife was happy I quit. She was dying sitting in the shade. Last year we had a guy die in Kiawah and it was only 89 out with 90 something percent humidity. He was something like twenty minutes in the lead when he collapsed. Be careful and good luck.
If you have the chance to acclimatize to the heat, do it. I think I remember reading somewhere that it takes at least 2 weeks of training in similar weather to get used to that heat. We have some hot and dry Summers here in Sacramento, and after training in the heat last summer, racing in it wasn’t so bad.
I’d freeze one of those ice packs in the freezer and put one in your helmet for the bike and have another one in a small cooler in T2. Then, wrap it around your head/under your hat for the run. I ran the Florida 70.3 last May and it was easily upper 90’s during the run, and ice was my savior! They had plenty at the aid stations. I dumped it down my shirt, put it in my hat and threw the hat back on my head and it kept my core temp down.
i like the ice idea. I should be able to sneak in a small cooler into Transition and hope it hasnt all melted by the time i get back.
I’d avoid overdoing the Gatorade during the race; include some plain water. Otherwise you may get the GI shutdown. If it were me, I would hydrate with water, take some electrolytes and a few Gu’s.
All the above and be careful. I have raced in 97…horrid. Bring lots of salt.
Other than the obvious which is train for the heat, I had a cooler in my T2 when I did my first half in 110 degress (heat index) in Racine, WI in 2005. I don’t know if you will be wearing a tri suit or not, but I don’t and I put my running jersey in the cooler as well as a towel. I had a small bag of ice also so I could put those in my hat also before the first aid station. This maybe add a few seconds to my transition time, but not much. Then every aid station grab more ice, and double fist the drinks. On the bike, I only slowed for aid stations. Reason being to grab a bottle to drink and one to cool myself off with. Make sure that the cooling bottle is the one with water. Another thing I did was I froze my water bottles over night before the race. They stayed pretty cold during the race, or at least better than the transition bottles came to me. The bike was ok for me to do what I normally did in training at least in how I felt not in speed. Speed slowed but thats expected. The run didn’t exist for anybody or at least thats what it seemed like. It was amazing to see all of these super fit people reduced to walking just to make sure of a finish. A few pros were being taken to the hospital. I didn’t have a great time, but I blame that on two things. My stupid self doing my first century with a guy trying to qualify for Kona in 95 degree heat two weeks before, and the lack of being able to run in such heat. Both blew me up bad. Its more than possible but good luck. By the way how is your mental game?
hey everyone, thanks for the advice. frozen drinks, fozen hat- good ideas. I will be wearing a tri suit and can carry a frozen towellet.
and ice in the cap.
I expect the run to be a disaster, so i will back it off on the bike. It may also be quite smokey, as we have had some bushfires (wildfires) in that part of the state (NE Victoria- Australia)
I am pretty determined to finish, as this is my first crack at this distance and i have a few mates doing it, so it may be a smackdown. But i would rather race smart and finish than go all out and die trying.
Carbo load with a six pack of Fosters on race morning? Good luck with the race.
Keep in mind, that a race under those conditions will likely result in most people, who finish, will be going 30-45 minutes slower than what they would be doing under more favorable conditions. If you try to stick to predetermined time goals for a normal day, odds are you will not finish at all.
Everyone knows Aussies don’t actually drink Fosters. VB (Victoria Bitter) is my wife’s brew of choice.
Ice in a camelback for the bike. Once your core temp gets up, it isn’t coming down until you stop.
My first 1/2 was hot and humid. I abandoned all time goals, watched my heart-rate on the bike, and just focused on finishing. I passed a lot of people at the end of the run.
high of 41 today in Adelaide today. Humidity 8%. I’m off for a run… it’s 35C already at 9:22am… this is going to be slow.
I feel for you dude… all I want to do in this weather is hit the beach or a pub with A/C. Screw racing or training!
Go as slow as you need to keep your HR in check. Don’t pre-load salt before the race… just eat normal. But take some salt tabs during the race.
Go very, very slowly - think of it as training so that when you’ve had enough you can sign up for the HIM in Devonport in six weeks time where it will not be 42 degrees, not be smokey and they always have exrta slots for IM Aust.
Guys , no beer talk until the race is over …please.
I wil lkeep a close eye on hr and use that rather than speed.
Otter, Devonport is my backup race. Ive done the OD there twice- its too hilly for me (94kgs)
The bigger they are the quicker they heat up!!! Gulp.
I wil post a race report as soon as i am discharged !
Are you “The Radioactive Man” from TMSM, or merely his biggest fan (similar to Buddy from the Incredibles)?