How to handle racing in the heat

Pre race

Stay out of the sun/heat as much as possible
Carry a bottle of water with you to expo/going for food etc – you control your hydration levels .. no one else
Stay away from alcohol as will dehydrate you more
Be aware that the heat will make you feel less hungry/inclined to eat – so do try to stick to fuelling strategy even if appetite is suppressed
Wear sun cap/sun glasses and sun blocker
Apply sun blocker the night before – will be one less thing to worry about in the morning (and hopefully the room service people understand 😉
In terms of equipment prep – add these to your bags/packing list – White or bright trisuit/race gear (black/dark gear tend to absorb heat more, sun block, salt tablets for T1/T2, shades for bike, spare socks & cap/visor for run and arm coolers if possible

Race day

Try to keep in the shade as much as possible pre race start e.g. in the transition tent, under a tree – today is NOT the day to top up the tan
Again have access to cold fluids as much as possible pre race start
T1 – take a little more time to apply sun blocker, hydrate
Bike – Drink before you feel thirsty and in regular small amounts (gulping can cause you GI issues and spill everything), know the aid stations and what they provide – swap out bottles as much as you can – should get cooler drinks and take a spare water to pour over your head to cool you down and the energy drinks to replace electrolytes
T1 – take a little more time to apply sun blocker, hydrate and put on fresh socks (the others will be sweaty and wet by now) – if you have a lot of white residue on your race gear – this indicates a lot of salt has been excreted by you – if so, consider taking a salt tablet (ideally you will have trialed this in your training – if not – use an energy drink to replace sodium in the form of electrolytes
Run – run in the shade when there is an option, again hydrate little and often (too much will make you “sloshy”) – know use the aid stations, energy drinks/flat coke for electrolytes, water to refresh/cool head/core body temp, if sponges on offer – push them down race gear and squeeze later on to release cooling water

What People Say

February 8, 2023
We are working through the beginner aquabike plan and loving it! It's amazing so thank you!
Peegen Mc Aqua bike plans
March 31, 2021
Plans are detailed and easy to follow and Coach Steve´s support is exceptional. Could definitely see and feel improvement even halfway through the program.
Abraham Quezada 70.3 Base Training Plan
November 11, 2018
Steve I’ve just completed Dublin City Marathon and the 16 week plan I got from you for it more than delivered. It was my first marathon and hit 3:35 which for someone who wouldn’t class themselves as a runner isn’t s bad start! The plan was very easy to follow and I know with my new targets in my head the plan will help to (hopefully) hit those too.
Gavin McAllister Marathon
January 6, 2021
I’m 11 weeks into my 46 weeks Beginner Ironman plan. This is my first try at training for a triathlon. What I liked even before purchasing this plan is that I could write an email for coach Steve and get answers for all my concerns. At the time I was in ~4h marathon shape, had some past experience in cycling, and almost no experience in swimming, so we decided that a Beginner plan will suit me the best. At first, it felt that running volume is really low and I’m detraining in my strongest triathlon discipline but in few weeks when cycling volume ramped up those thoughts disappeared. Actually, having less running and more cycling keeps me away from running injuries and I’m faster now than I ever was. I’m probably not in marathon shape anymore but there are 35 weeks of the plan left with plenty of 20+km long runs. Another thing that I liked is tests for HR zones for cycling and running. Finally! Finally, I’m training in zones that i feel are right. In the past, I’ve recalculated my zones using different approaches at least 5 times and they always felt off. Now I feel that I’m really training in the zone that workout prescribes. Swimming. I can’t really talk about that because I’ve only swum for the first few weeks of the plan then due to quarantine all pools were closed, I’ve switched to strength and mobility workouts instead. Last thing. Coach Steve quickly answers all my questions, e.g. what to do when the pool closes, what is the best approach to brick workout, and so on. Overall I feel confident that following this plan I will be an Ironman finisher.
Tadas Didvalis Ironman Training Plan
July 28, 2023
Using Coach Moody’s 40-week intermediate Ironman plan, my goals were to: 1) Finish; 2) Not permanently injure myself or die; 3) to not be last; and to hopefully beat 14 hours. All goals achieved. With Coach’s plan, I was able to accomplish something I never thought I could achieve. Total time 13:28
Vincent Perelli Ironman Training Plan
April 22, 2021
Steve’s training plans are really well tailored by event, duration, ability and age-group. Following his plan has made a step change to my training. Even though there has been no formal racing of late, I have seen continuous improvements in training ‘test sessions’ and virtual races. It has also been reassuring to have email access to Steve when the questions / doubts / second-guessing can creep in.
Thank you Steve.
Pat Linehan Ironman Training Plan
April 7, 2021
I'm writing this review in the middle of a 70.3 training plan. But I've feel so supported by the coach that I already bought the Ironman Training Plan. In 3 months I'm back in a very good shape and eager to get racing.
The main thing about getting an online training plan is the feeling you're getting a plan from a machine, this is the complete oposite with the coach helping me every step of the way! A excelent plan from a very nice human being !
Nuno Riberio 70.3 Training Plan
December 20, 2021
Steven has provided me with a wonderful 70.3 plan, and has incorporated my request to also include preparation for a marathon earlier on next year. I look forward to working with Steven over the coming months, and am really impressed with his guidance so far. Thanks Steven!
Paul Jennings 70.3 Training Plan
April 5, 2021
I worked with Steve in achieving my goal of completing a full Ironman. I found Steves Training plan very structured and easy to use but flexible enough to change when needed.
Completed my Ironman and I continue to use Steve’s Training plans to stay fit.
Ken Hughes 1-2-1 Coaching
November 16, 2021
I used IM training plan, and blown away!!, first of all, is 100% structure!!, all proper cycles and stages for an inteligent and great training are in the plan. Coach Steve is always one email away, he is always available that is a perfect customer service.
Training plan made me delivered so far my best IM as of now. And I will continue using his plans in order to continue improving as I have great and big goals.
Best training plan, best coach to help, 10000% recomended.
Manuel Cordero Ironman Training Plan
April 13, 2021
Awesome plan, really seeing the gains as I go into the build phase of the plan, Steve responds quickly to emails while also providing interesting information along the way, will buy from Steve again 5 stars from me.
James 70.3 Training Plan
December 23, 2021
I’ve trained and raced alongside Coach Steve for the past two years and he always brings a lighthearted sense of humour to sessions while at the same time being clearly dedicated to improving his own and others performance. His dedication to the sport of triathlon is second to none and since signing up to SMart Endurance Steve has been both helpful and professional and has provided me with a 70.3 training plan that suits my needs and experience. Looking forward to the next 30 weeks training.
John Breheny 70.3 Training Plan

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