Australian Triathlete — December 2017

84 | AustrAliAn triAthlete

coacHes coRneR

Training TOOLBOX

•    Carry non-energy, electrolyte tablets

such as TOPIN or CARBOSHOTZ

effervescent tabs that can be added to

plain-water to replenish electrolytes,

even when your stomach can not

tolerate any more sweet energy drinks,

like Gatorade, which might be served

on the course. It is critical to keep

replenishing electrolytes to stave off

dehydration in hot weather, and plain

water will not help hydrate you if you’ve

become sick and can’t tolerate an

energy drink.

•    Freeze drink bidons as they will melt

before you require them on the bike.

Test this in training, so you are

confident they will melt.

•    If there is ice on course – put down

tops, in a hat, down below. Also, suck

on it if feeling nauseous.

•    Tip water on you every aid station.

ARRIVInG AT The desTInATIon

And knoWInG hoW To AdJUsT

yoUR RACe PLAn

So, you are now at your race destination

• maybe seven days out from race day.
  Hopefully, you are halfway through
  acclimatising on the Big Island or have
  started your acclimatisation at home and
  then are just finishing it off in Hawaii.
  It now comes down to having a smart
  plan on race day. You know to drink more
  water; you know to increase electrolytes
  throughout the day, but what do you do
  with regards to the speed you hope to ride;
  the pace you hope to run? Be smart and
  adjust these.
  Is running at 5min/km pace on the Big
  Island going to feel the same or have the
  same energy requirements as if running in
  the cooler conditions you trained in or last
  raced in? The answer is no. This means
  that to be successful in the heat, you need
  to adjust your pace targets upward and
  understand that running slower is equal to
  running faster in lower temperatures.
  What can help you, is to use a heart rate
  monitor. By training with a heart rate
  monitor in cool weather and ensuring that
  you keep your heart rate at similar rates in
  hot weather (slowing your pace accordingly
  to keep your heart rate down), you should
  be close to the same effort level.

oTheR qUICk TIPs

Tactically speaking, there are some

specific things that you can do to handle

the heat, in addition to adjusting your race

strategy, which can not be overlooked as

well. These include the following:

pRe-eveNt

•    Hydrate well - remember to mix

water with a bidon on non-

carbohydrate electrolyte (Hydralyte/

Nuun/Shotz etc.).

•    Keep out of the sun.

•    Don’t train in the heat.

•    Skip sessions if feeling tired, especially

if you work in the heat.

RACe dAy

•    Wear extremely light-weight clothing

that can be soaked with water in aid

stations to keep you cool and not

cause chaffing. This would include

most triathlon gear that is made to be

worn wet.

•    Cover your head with a light coloured,

vented hat and fill it with ice at aid

stations, if available.

•    Wear arm coolers if you’re biking in a

hot weather race.

•    Carry a water-bottle with you so that

you have access to fluid whenever you

need it, even between aid stations.

JULI e Tedde

Julie is Head Coach of TRG Triathlon and

Multisport, with 20 years coaching

experience working with Junior

Development all the way through to

Kona Ironman athletes.

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1.9KM SWIM90.1KM BIKE21.1KM RUN