Running in 90 Degrees

Quoted message said:

Any tips on running in 90+ degree weather? There is a Half-
Iron in Macon Georgia June 13, and the temps are expected
to be over 90. The swim and bike are survivable, but the
run is going to be a hard effort.

Greg

-of course, hydrate the day and days before the race. -bring
water in your transition bag for pre- swim -use an
electrolyte solution on the bike -grab the electrolyte
solution or water at every aid station ( you may want to go
back and forth throughout the race)
- another good trick- if they have ice @ the aid stations,
take a scoop ( or two) and put it in your hat- this helps
cool down your core temp

(Ironic) said:

Any tips on running in 90+ degree weather? There is a Half-
Iron in Macon Georgia June 13, and the temps are expected
to be over 90. The swim and bike are survivable, but the
run is going to be a hard effort.

Greg

I've survived a couple of very hot IM's, including '98 IM
Canada (105
F) and offer this:

You need to accept the fact that you have to go slower, you
will get dehydrated no matter what you do, and that you have
to deal with that.

So.... ease back a notch on the BIKE.

That's right, the bike. Lots of folks cook themselves
pushing the bike like they normally do, build up to a fine
state of dehydration, and then cramp/bonk big time on the
run. Chances are, going a little slower on the bike will
result in a faster overall race.

Drink constantly on the bike, get the electrolytes and
sodium in (Pringles are great) and stay well within
your limits.

Good luck,

Mike Tennent "IronPenguin"

Greg, I just finished my first triathlon so I don't have a
lot of experience, but I've lived in Texas for 30 years and
know what you're talking about. This past Monday it made it
to 100 degrees so I was dehydrated before the race started.
That was after drinking a 32oz bottle of Gatorade. I think
one of the posts suggested running during lunch, but I
would also try eating / drinking the same things you'll
have in the race during those runs. I held a GU in my hand
during the entire run portion of the race because I hadn't
trained during the heat of the day and didn't know how the
GU was going to affect my stomach. At the aid stations I
grabbed one water cup and one Gatorade cup. While I was
drinking the Gatorade I splashed the water over my head. my
two cents, Carlton.

"Ironic" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Any tips on running in 90+ degree weather? There is a Half-
Iron in Macon Georgia June 13, and the temps are expected
to be over 90. The swim and bike are survivable, but the
run is going to be a hard effort.

Greg

One thing that helps me is to do some of your training in
the same types of temperatures (run at lunch if possible).
That helps me acclimate to the temperature and humidity.

BBB

"Timote" <[email hidden]> wrote in message news:20040602074010.13387.00000167@mb-
m26.aol.com...

Quoted message said:

Quoted message said:

Any tips on running in 90+ degree weather? There is a Half-
Iron in Macon Georgia June 13, and the temps are expected
to be over 90. The swim and bike are survivable, but the
run is going to be a hard effort.

Greg

-of course, hydrate the day and days before the race. -
bring water in your transition bag for pre- swim -use an
electrolyte solution on the bike -grab the electrolyte
solution or water at every aid station ( you may

want to

Quoted message said:

go back and forth throughout the race)
- another good trick- if they have ice @ the aid stations,
take a scoop

( or

Quoted message said:

two) and put it in your hat- this helps cool down your
core temp

"Timote" <[email hidden]> wrote in message
"]news:[email hidden]...

Quoted message said:

Quoted message said:

Any tips on running in 90+ degree weather? There is a Half-
Iron in Macon Georgia June 13, and the temps are expected
to be over 90. The swim and bike are survivable, but the
run is going to be a hard effort.

Greg

-of course, hydrate the day and days before the race. -
bring water in your transition bag for pre- swim -use an
electrolyte solution on the bike -grab the electrolyte
solution or water at every aid station ( you may

want to

Quoted message said:

go back and forth throughout the race)
- another good trick- if they have ice @ the aid stations,
take a scoop

( or

Quoted message said:

two) and put it in your hat- this helps cool down your
core temp

I'd suggest ice going in the shorts -- cools the femoral
artery blood -- while cold water/ice on open skin can
actually make surface blood vessels contract leading to
overheating!

Salt tablet and plenty of fluid -- in really hot/humid
conditions, I put one under my tongue, and when it
completely disolved, I put in another... repeat.

Wim

Thanks for all of your ideas. I don't usually run with a
hat, but I guess that is going to help. I like the ice in
the hat idea. They have water and Gatorade at each mile, so
they must have ice. I am good about taking Edurolytes, and I
don't come off the bike desperate for water--I work at
staying hydrated. I will have some work to do to convince
myself to back off on the bike--that is the best of my three
disciplines.

Were you expecting Ironman Canada to be that hot, or was it
"unseasonably warm"?

My friend says you take your triathlons as you find them,
i.e. they are whatever they are, and everybody has the same
conditions.

Mike Tennent <[email hidden]> wrote in message
news:<[email hidden]>...

Quoted message said:

(Ironic) said:

Any tips on running in 90+ degree weather? There is a Half-
Iron in Macon Georgia June 13, and the temps are expected
to be over 90. The swim and bike are survivable, but the
run is going to be a hard effort.

Greg

I've survived a couple of very hot IM's, including '98 IM
Canada (105
F) and offer this:

You need to accept the fact that you have to go slower,
you will get dehydrated no matter what you do, and that
you have to deal with that.

So.... ease back a notch on the BIKE.

That's right, the bike. Lots of folks cook themselves
pushing the bike like they normally do, build up to a fine
state of dehydration, and then cramp/bonk big time on the
run. Chances are, going a little slower on the bike will
result in a faster overall race.

Drink constantly on the bike, get the electrolytes and
sodium in (Pringles are great) and stay well within
your limits.

Good luck,

Mike Tennent "IronPenguin"

"Carlton Whitmore" <[email hidden]> wrote in message news:<[email hidden]>...

Quoted message said:

Greg, I just finished my first triathlon so I don't have a
lot of experience, but I've lived in Texas for 30 years
and know what you're talking about. This past Monday it
made it to 100 degrees so I was dehydrated before the race
started. That was after drinking a 32oz bottle of
Gatorade. I think one of the posts suggested running
during lunch, but I would also try eating / drinking the
same things you'll have in the race during those runs. I
held a GU in my hand during the entire run portion of the
race because I hadn't trained during the heat of the day
and didn't know how the GU was going to affect my stomach.
At the aid stations I grabbed one water cup and one
Gatorade cup. While I was drinking the Gatorade I splashed
the water over my head. my two cents, Carlton.

"Ironic" <[email hidden]> wrote in message

Thanks for all of your ideas. Ice in the shorts??? I just
read something I thought I would pass on also. It came from
the people who are putting on the event. It said "AVOID GUT
SHUTDOWN", and went on to say that in hot weather, if you
take in too much simple sugars, you change the "osmolarity"
of your stomach contents, which reduces your stomach's
ability to process water, edurolytes, and carbohydrates,
etc. through the stomach wall and into your system.
Apparently they are supporting something called Amino Vital,
which is the "Official Drink of USAT". The angle being that
they have fewer simple sugars than Gatorade and much less
than, for example, fruit juice.

I previously posted something thanking everyone for their
ideas, but I don't see it up here.

Quoted message said:

"]news:[email hidden]...

Quoted message said:

Any tips on running in 90+ degree weather? There is a
Half-Iron in Macon Georgia June 13, and the temps are
expected to be over 90. The swim and bike are
survivable, but the run is going to be a hard effort.

Greg

Quoted message said:

I'd suggest ice going in the shorts -- cools the femoral
artery blood --

This is what I was going to suggest.....works even better if
you are wearing a trisuit of some sort.

Susan

(Ironic) said:

I like the ice in the hat idea.

The only drawback to that is the water running into your
eyes as it melts. I've done it and lived with the dribble.

Quoted message said:

I will have some work to do to convince myself to back off
on the bike--that is the best of my three disciplines.

Some guys I know who are very good age groupers never
finished the bike at '98 Canada. They hammered from the
start and didn't realize what it was doing to them.

In fact, I'd wager that the better/faster folks were more
affected than us Boppers. The med tent ran out of IV's in
the early afternoon.

Quoted message said:

Were you expecting Ironman Canada to be that hot, or was it
"unseasonably warm"?

Extremely unseasonably warm. <g>

And it was a dry heat that sucked the moisture out of you.
My bike jersey never got wet.

Quoted message said:

My friend says you take your triathlons as you find them,
i.e. they are whatever they are, and everybody has the same
conditions.

Yep. And the ones that handle the conditions correctly have
a much better day than those that don't.

Mike Tennent "IronPenguin"

In article <[email hidden]>,

Mike Tennent said:

(Ironic) said:

I like the ice in the hat idea.

The only drawback to that is the water running into your
eyes as it melts. I've done it and lived with the dribble.

Quoted message said:

I will have some work to do to convince myself to back
off on the bike--that is the best of my three
disciplines.

Some guys I know who are very good age groupers never
finished the bike at '98 Canada. They hammered from the
start and didn't realize what it was doing to them.

In fact, I'd wager that the better/faster folks were more
affected than us Boppers. The med tent ran out of IV's in
the early afternoon.

I'll never forget being at an aid station at IM Wisconsin
last year and hearing the call on the volunteer's radio that
there was a guy who didn't want to quit, but he wanted
someone to come give him an IV. They DNFed him.

It was really hot and humid, but I kept drinking and eating
gels, and I poured a lot of water on my back during the
bike. I also took some Endurolytes as the day went on, maybe
1 every 1-2 hours. By the time the run started I wasn't into
the gels so much anymore, but I kept drinking. I went to the
bathroom a few times during the first 13 miles, and then I
think I went every mile for the rest of the race. A lot. I
think I nailed the hydration (on a day when 15% of the
people DNFed).

I thought I was going slow on the bike, but I should have
gone even slower. A HRM monitor might have been useful for
keeping my effort level down, but I didn't have one at
that point.

--Harold Buck

"I used to rock and roll all night, and party every day. Th-
en it was every other day. . . ."
- Homer J. Simpson

One needs to do this for 10 to 14 days to get fully
acclimatized.

The runs also need to be around 90 minutes.

"BBB" <[email hidden]> wrote in message
news:cCjvc.35287$eY2.24246@attbi_s02...

Quoted message said:

One thing that helps me is to do some of your training in
the same types

of

Quoted message said:

temperatures (run at lunch if possible). That helps me
acclimate to the temperature and humidity.

BBB

"Timote" <[email hidden]> wrote in message news:20040602074010.13387.00000167@mb-
m26.aol.com...

Quoted message said:

Quoted message said:

Any tips on running in 90+ degree weather? There is a
Half-Iron in Macon Georgia June 13, and the temps are
expected to be over 90. The swim and bike are
survivable, but the run is going to be a hard effort.

Greg

-of course, hydrate the day and days before the race.
-bring water in your transition bag for pre- swim -use
an electrolyte solution on the bike -grab the
electrolyte solution or water at every aid station (
you may

want to

Quoted message said:

go back and forth throughout the race)
- another good trick- if they have ice @ the aid
stations, take a scoop

( or

Quoted message said:

two) and put it in your hat- this helps cool down your
core temp

Some years ago I was part of a heat study at Penn State in
which young untrained women were matched for fitness
(vo2max) with trained women at least 30 years older than
them. Our temperatures were monitored during two hour stints
on a treadmill exercising at 70% vo2max at high temps, low
humidity, not so high temps, high humidity. It was
determined that although the older women took somewhat
longer to acclimate to the heat -
i.e., not have their body temperatures rise above a safe
level - the primary contributing factor to their
adjustment to the heat was their fitness as determined
by vo2max. The least, but still quite fit, required 8
sessions. I required 4. The lesson learned for the
ordinary non-athlete, especially an old one, is that
rather than avoid the heat because she feels she *can't
stand the heat* is to get out in it and avoid a/c. For
me, knowing a race will be a hot one, it will be
necessary to get my heart rate up at least 4 times in a
period of two weeks. Six to eight times would be better
and certainly enough.

Ruth Kazez

Sam said:

One needs to do this for 10 to 14 days to get fully
acclimatized.

The runs also need to be around 90 minutes.

"BBB" <[email hidden]> wrote in message
news:cCjvc.35287$eY2.24246@attbi_s02...

Quoted message said:

One thing that helps me is to do some of your training in
the same types

of

Quoted message said:

temperatures (run at lunch if possible). That helps me
acclimate to the temperature and humidity.

BBB

"Timote" <[email hidden]> wrote in message news:20040602074010.13387.00000167@mb-
m26.aol.com...

Quoted message said:

>Any tips on running in 90+ degree weather? There is a
>Half-Iron in Macon Georgia June 13, and the temps are
>expected to be over 90. The swim and bike are
>survivable, but the run is going to be a hard effort.
>
>Greg

One additional thought having made a real bad mistake in the
Columbia Tri a few weeks ago.

The run temperature was about 93 degrees and I was really
hot. This after a long cold winter. At some point on the run
some nice guy with a garden hose offered to soak me. It felt
so good that I forgot to not get my feet wet. Blisters
turned to raw skin in a few miles and my feet were in bad
shape for the rest of the race.

Keep your feet dry!!

Alan

rtk said:

Some years ago I was part of a heat study at Penn State in
which young untrained women were matched for fitness
(vo2max) with trained women at least 30 years older than
them. Our temperatures were monitored during two hour
stints on a treadmill exercising at 70% vo2max at high
temps, low humidity, not so high temps, high humidity. It
was determined that although the older women took somewhat
longer to acclimate to the heat - i.e., not have their
body temperatures rise above a safe level - the primary
contributing factor to their adjustment to the heat was
their fitness as determined by vo2max. The least, but
still quite fit, required 8 sessions. I required 4. The
lesson learned for the ordinary non-athlete, especially an
old one, is that rather than avoid the heat because she
feels she *can't stand the heat* is to get out in it and
avoid a/c. For me, knowing a race will be a hot one, it
will be necessary to get my heart rate up at least 4 times
in a period of two weeks. Six to eight times would be
better and certainly enough.

Ruth Kazez

Sam said:

One needs to do this for 10 to 14 days to get fully
acclimatized.

The runs also need to be around 90 minutes.

"BBB" <[email hidden]> wrote in message
news:cCjvc.35287$eY2.24246@attbi_s02...

Quoted message said:

One thing that helps me is to do some of your training
in the same types

of

Quoted message said:

temperatures (run at lunch if possible). That helps me
acclimate to the temperature and humidity.

BBB

"Timote" <[email hidden]> wrote in message news:20040602074010.13387.00000167@mb-
m26.aol.com...

>> Any tips on running in 90+ degree weather? There is a
>> Half-Iron in Macon Georgia June 13, and the temps are
>> expected to be over 90. The swim and bike are
>> survivable, but the run is going to be a hard effort.
>>
>> Greg

Wim Colgate said:

Salt tablet and plenty of fluid -- in really hot/humid
conditions, I put one under my tongue, and when it
completely disolved, I put in another... repeat.

Is anyone else still doing this?

-JayD.

In article <[email hidden]>,

Jay D. said:

Wim Colgate said:

Salt tablet and plenty of fluid -- in really hot/humid
conditions, I put one under my tongue, and when it
completely disolved, I put in another... repeat.

Is anyone else still doing this?

I think Wim Colgate does.

--Harold Buck

"I used to rock and roll all night, and party every day. Th-
en it was every other day. . . ."
- Homer J. Simpson