HOW TO BEAT THE HEAT ON RACE DAY

I’ve done the unthinkable and qualified for Kona. My biggest concern now is dealing with the jet lag and heat/humidity. You’ve raced all over the world, what advice can you give to alleviate the potential performance setbacks?

First off, fair play fella, it’s getting harder and harder to qualify for Kona. So well done.

Kona has such specific weather conditions but then it is on the other side of the bloody world! It’s hot and humid – just like the British summer you’ve been having! Except – it’s really not!

Jet lag and weather conditions are very hard to acclimatise for, but there are some small things you can do that will make a big difference on race day.

KEEP YOUR CORE TEMP DOWN

The key to performing well in humid conditions is keeping your core temperature down and managing your sweat rate by taking on board electrolytes and water. In Hawaii, your fuelling strategy really can make or break your race, so start looking at it now and consider changing a few things to how you’d race at a European Ironman. Maybe try a few new products with more electrolytes, etc. and see how they sit in your stomach. I’d also look at taking on some form of salt, ideally in a tablet form. The key is to start using these products now, well in advance of your race.

USE A HOT TUB

With regards to temperature and humidity there are many ways to get the body slightly more comfortable and more efficient at handling these conditions. Personally, I like using hot tubs and Jacuzzis. After a hard swim or hard/long treadmill run, I’ll sit in a hot tub at the gym (or hot bath at home) for about 15-20mins with my Polar heart-rate monitor on. The body is trying to recover, bringing the heart rate down from the hard session, but then the heart rate goes up as it’s trying to cool the body down. I’d also drink electrolytes while doing this and keep an eye on my

weight (as in fluid loss before and after). I was amazed that by simply doing this 2-3 times a week for four weeks I became so much more efficient, and I truly believe it had a hugely positive effect on my performance in hot and humid conditions.

TURBO IN THE ULTILITY ROOM

Other things I’ve tried include putting a wet towel in my tumble dryer in the utility room. As the room gets hot and humid I park my turbo in there and do an easy short ride (about 30-45mins), slowly increasing the duration or even adding in some race-pace work – but again, always staying hydrated.

DON’T WASTE ENERGY

There’s usually a fair amount of debate on whether you should use air con or not in Kona. Some, including yours truly, stay in the air con for recovery and train outside. But either option has its merits and drawbacks. Whatever you choose, the key is not to waste energy, so stay indoors and sit down, hell, even lie down! Don’t get caught up in all the hype or try to do too much in the last 4-5 days of race week.

STICK TO KONA TIME

Jet lag, man that is a tough one! I’ve raced and travelled all over the world, sometimes flying in late, sometimes flying super early. Again, what works best comes down to the individual, but there are things you can do to negate some of the inevitable jet lag you will feel.

So if you’re flying to Kona from the UK, start going to bed 30mins later for a week and trying to wake up 30mins later, so you’re already changing time zones. On the flight, put your watch to Kona time asap and try and sleep according to those hours, stay über hydrated throughout your travels and eat regularly. Once in Kona, try and sleep and wake up on Kona time, use black-out curtains (check if your accommodation provides them) and as soon as it’s morning open the curtains to bring in the natural light.

Try and eat well at breakfast, lunch and dinner, and do everything on Kona time. If you need something to help you sleep, I’d recommend melatonin as you go to bed (maybe 3-6mg), but try this before you leave the UK to see how you respond on it.

NETFLIX IS YOUR FRIEND

Race week is all about relaxing and recovery, checking the course out – not the whole thing, though! Less is more, especially with all the travel. Rest is your friend, as is Netflix! Good luck and I hope to see you there!