BEAT THE COLD

Duathlon race day can in­volve rain, snow, sleet and sun­shine. So how do you over­come the el­e­ments?

220 Triathlon Magazine - - FEATURE -

04 ‘There’s no such thing as bad weather, only bad clothes’, so the pop­u­lar Nor­we­gian say­ing goes. And as frus­trat­ing as it is to ac­cept, not fully plan­ning for the weather can se­verely af­fect your per­for­mance.

05 A thor­ough warm-up is a great way to en­able the body to per­form at its best. The aim is to el­e­vate the heart rate, in­crease blood flow to the mus­cles and raise your body tem­per­a­ture. Rac­ing in com­pres­sion gear or arm sleeves, as well as your tri-suit, will al­low the body to carry for­ward the phys­i­o­log­i­cal ef­fects of the warmup into the first run.

06 Com­ing in sweaty after the first run can place you in a pre­car­i­ous po­si­tion go­ing onto the bike. It’s nor­mal to cool down when you start rid­ing, so keep­ing dry and com­fort­able is ideal when try­ing to hold power. Your ex­trem­i­ties will feel the cold the quick­est. So hav­ing gloves and a spare pair of socks if it’s wet, along­side a wa­ter­proof/wind­breaker jacket and ther­mal toe caps on your cy­cling shoes, will help keep you cosy dur­ing the ride. To pre­vent your drink from freez­ing, a ther­mal bot­tle is an­other great ad­di­tion.

07 Be­ing in the cold for some time can cause your body tem­per­a­ture to drop, which can lead to shiv­er­ing. This is due to your body hav­ing a higher meta­bolic rate in th­ese con­di­tions, and may cause un­nec­es­sary loss of calo­ries as you use more carbs than fats in the cold. So take an ex­tra cou­ple of gels and bars than you would nor­mally.

08 As in hot con­di­tions, it’s im­por­tant to re­hy­drate post-race. In the cold, you still lose wa­ter through breath­ing and sweat­ing, but low tem­per­a­tures in­crease urine out­put and di­min­ish your thirst. Start with a warm drink to raise body tem­per­a­ture.

The var­i­ous weather con­di­tions throw up a fur­ther chal­lenge to the duathlon rac­ing ex­pe­ri­ence, but this can be solved by care­ful kit con­sid­er­a­tions

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