Forecast for Ironman Canada 2011 is relatively hot. Not hot if you are from Central America, but, certainly hot if you are from Canada or Northern States.
What can you do on race day to mitigate the effect of the heat on your day?
1. HYDRATE - this is number 1. I guarantee, more than half the field will struggle with some level of dehydration in a hot race (30C+ or 90F+). It is simply from not knowing and not pushing high water intake that they are simply not used to doing. Smaller bodies need at least 1000ml per hour while larger bodies and higher sweat rates will require 1500-2000ml per hour. Remember though, this is when it gets hot. You must take in less water early on (say first hour of the bike), if clouds roll in and it gets cool AND certainly when the sun goes down. If you are in a dry climate like Ironman Canada, don't wait till you see sweat because you may never see it due to its quick evaporation.
2. Superficial Watering - does help but not nearly as much as proper hydration. Keeping your head and torso wet are a great way to feel some cooling. As the water evaporates, it takes heat with it.
3. Ice - for the run, many athletes like sticking ice down there pants or in their bra tops. This comes down to personal preference. And, you have to watch you don't get a lot of water running into your shoes. Because, you want them to stay relatively dry for the run. For this reason, we don't recommend running in puddles or under sprinklers. It is much better to splash water on your head, torso and back. That keeps most of the water on you and out of your shoes.
4. A visor or hat - again this is personal preference. But, both will keep the radiant (sun) heat off your face which is important to prevent you from feeling the heat. Visor people like splashing water on their heads. Hat people often like putting ice under their hat.
5. Salt - we can't mention hydration with mentioning salt. Sodium really helps you absorb water throughout the day and prevents a massive loss of sodium which can impair performance. Sodium needs are very individual. We recommend 400-1000mg per hour once it heats up. For some people, they even need more. Some need very less. If you are unfamiliar with salt intake and drinking a lot of water, it is a good idea to get your salt from electrolyte drinks or from pretzels (suck the salt off, or chew them). Pretzels have very few calories, so still get your fuel from other sources. Salt pills are another source. If you use them, try to find some with 100mg or more of salt per capsule. You don't really need any other electrolyte or mineral on race day unless you know one of them really does help you (for example, some people like taking magnesium). Sodium is by far the most important.
6. Mental advantage - Keep in mind, that everyone suffers in the heat. Those that welcome the challenge and face it will do much better. Those afraid of it or dread it will suffer and slow down right after their first step. It is your choice, that is, which attitude do you want to race with. Since other people are racing against you, the heat is actually to your advantage. With the right attitude, it will not effect you nearly as much.
