Triathlon Training Camp

Camp Falcona

June 11 - 13, 2010

 

Heat Safety

Whew!! It's getting hot out there. Time to think about sun safety, with average temperatures of 25 -32 degrees over the past few days and these temeratures are expected to continue. Even when the temperature says 32 degrees, it may feel much hotter. Check out the humidex index at runningroom.com. This is the temperature feels like to your body with the humidity in the air.

Heat Stress - Your cooling system is working at the upper limit of its capacity. You will not be able to exercise as vigorously as you can under cooler conditions. You will be sweating profusely and you will likely feel muscle cramps.

Heat Exhaustion - Your cooling system is overloaded. Danger is mounting. The body defends you by slowing you down even more, trying to make you stop, so that the production of body heat does not continue. Your pulse grows weak, you look pale, and you may feel chills. You begin to feel dizzy and disoriented; speech slurs and muscle control is lost. With rest, fluids and external cooling, the heat exhausted athlete will recover quite quickly. But the body keeps up its protection as you recover. It doesn’t want you to exert yourself for a while. You become very tired and will doze off, your rest often interrupted by bouts of vomiting. Finally you will be able to sleep off your experience, likely waking with a wicked headache as a reminder of the stress you were under.

Heatstroke - Your cooling system simply gives up. If you get heatstroke, you won’t remember much about it. You will wake in a hospital bed some time afterward with an IV in your arm putting fluids directly back into your body. After a short rest, you will be able to go home. You may wonder what all the fuss was about. In the meantime, people worked furiously to keep you alive. You stopped sweating. You collapsed and remained unconscious. You were rushed to the hospital and packed in ice, because your body no longer had a way to cool itself. Your body temperature was so elevated that your brain was in danger of being permanently damaged. You were lucky to wake up at all

Precautions
There are some precautions you can take that will make your hot weather running safer.
1. Drink at least two cups of water before and a cup for every 15 to 20 minutes during your run.
2. Water is the best drink for exercise lasting less than three hours; over three hours we suggest a sports drink because it will replace lost electrolytes and provide some fuel (sugar) for exercise. If you are going to use a commercial sports drink, be sure to try it in training prior to a race.
3. Wear a vented cap, sun visor, sunglasses and protective sunscreen. If you are sun-sensitive or concerned about sun exposure, wear some of the new long-sleeve Cool Max or Fit-Wear shirts. They are both safe and cool.
4. Lubricate your underarms and inner thighs. Gentlemen, Bodyglide your nipples and ladies, the bra line. This will reduce chafing, a common problem in the summer months.
5. Avoid the use of alcoholic beverages. They will only make you feel warmer as their calories are burned quickly, raising your metabolic rate and body temperature. Alcohol is a diuretic, bringing a risk of dehydration.
6. Adjust your intensity to the temperature. In extreme conditions, slow down your pace.
7. Increase your intake of vitamin C. It is a natural and effective defense against heat stroke, cramps, prickly heat rash and exhaustion.
8. Let someone know your route if you are running alone. Better still, run with a buddy — you’ll run with less intensity and it will be more social.
9. If you plan to race on a hot-weather holiday, give yourself four to five days to adjust to the heat.
10. Early mornings are the best time to run. Sunset runs can catch you out in the dark.
11. Water running can be very social and a cool, high-quality workout.
12. Include lots of fruit in your diet. Watermelon, oranges,bananas and strawberries are a good way to take in vitamin C and potassium, two nutrients that are lost when we sweat.
13. Take a fresh change of clothes with you if you are running out of a park so you don’t get chilled after the run.
14. Savor the odd low-fat frozen treat to reward yourself for keeping the daily workout fun!
15. Skim milk is also a great cool drink. It contains a very low fat content.

Remember:
• Light-colored garments absorb less light and therefore keep you cooler.
• On a bright day, covering up reduces heat accumulation brought on by direct sunlight.
• Wearing fabrics such as CoolMax and Supplex keeps you cooler. and dryer and may help reduce summer chafing.
• Wear a hat. Protect your head from the heat and direct sunlight (especially men who are a little thin on top).

Being overcome by smog and/or heat while exercising can be serious. Stop exercising and seek medical help as soon as possible if you or someone else has the following symptoms:
• difficulty breathing
• weakness or fainting
• feeling more tired than usual
• nausea
• headache
• confusion.

Help a sick person by:
• calling for medical help
• removing excess clothing from the person
• cooling the person down by patting or sponging with lukewarm water (not cold water as this can cause shock!)
• moving the person indoors to a cooler place
• giving the person sips of cool water (not ice cold water) or a sports drink.

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LOCAL EVENTS

Thursday, July 1st, Walden Firecracker 5K
http://www.events.runningroom.com/site/?raceId=5562

October 10th, Turkey Trot
http://www.events.runningroom.com/site/?raceId=5291

 

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