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
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
April 4, 2021
Have been training for a number of years under coach Steve and I have to say he is brilliant and very flexible with training sessions. Any questions are answered /cleared up very quickly. Sessions will be planned to your abilities & availability. Highly recommend coach Steve 👍
I just finished my Half Ironman—Gulf Coast 70.3 and I felt amazing! Thanks for all your help along the way. I got carried away and crushed the bike so my run suffered but I in the end I'm so pleased that I finished HAPPY AND HEALTHY!
Since day one taking up triathlon in 2008 Stephen has been a massive reason why I’ve stuck with triathlon and enjoyed it to the extent that I have. He couldn’t do more to encourage and help those around him and is incredibly generous with both his time and knowledge. I’ve benefitted greatly from his technical knowledge and expertise, but it’s his absolute love of the sport and the passion that he brings to coaching that in my mind allows him to stand out as a coach. I can’t recommend him highly enough.
I can’t say enough about Coach Steve and his training plans! I’m only 5 weeks in to my 32 week beginner Ironman training plan and have already seen huge improvements in my fitness…especially my running! At the start, 4 km seemed like a hurdle but now I’m easily running 7-12 km 3+ times a week. It took me months to reach those kind of distances when I was training for a half several years back.
On top of the great plans, Coach Steve has been incredibly accessible and has helped to move around my workouts to work with my crazy schedule and my fitness level…it’s been super helpful knowing that there’s someone there to help and build a bit flexibility into the program, rather than just skipping workouts all together.
I’m really just getting started and already have a ton of confidence in my ability to make it across the finish line. I would highly recommend SMart Endurance Solutions and Coach Steve