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Hey Mel,
This article has some links to some scientific background, if you are interested:
https://www.runnersworld.com/training/a20857726/how-long-does-it-take-to-adjust-to-heat/
Short story: it takes about 2 weeks of near-daily exposure to heat/humidity during exercise to adapt to the conditions. While adaptations take place, you will need to reduce your pace/power and instead use perceived exertion and/or heart rate – for the same effort/cardiovascular training impact, you’ll have a slower pace. That’s ok. Also during this adaptation period, you are best off doing your easier/aerobic runs and rides outdoors, while if you have any intensity/intervals, you may want to consider doing these workouts either indoors, or during the coolest parts of the day.
In order to make the experience more pleasant, or, well, less unpleasant, a couple of things I do:
-Ensure there is plenty of salt in your nutrition bottles. This is individual, if you experience headaches and/or cramping in the heat, it is possible you need more salt. Many products out there to help you, find what works for you.
-Use plenty of sunblock – sunburned skin is drastically less effective in cooling you.
-Use a bandanna/headband/visor to absorb sweat from your forehead before it gets to your eyes. Nobody likes burning eyes.
-Freeze your nutrition bottles overnight so you have cold drinks throughout your run/ride. When running, it is particularly nice to have something cold to hold onto for your run.
That all said, nothing beats the most important advice: SLOW DOWN while you are adapting!
-Victoria
Another thing to help with the wetsuit is to pre-soak it in a shower a few days before you plan to use it. Neoprene is a sponge-like material, so when it dries out, it loses its pliability. I’m very sensitive to shoulder tightness so I do this before every race.
-Victoria
I just checked the Dominion Resources information for the North Anna Nuclear Generating Station and the outlet temperature is today 73F. I’d estimate that puts the race site water temp at 65-67F. If you are very susceptible to cold and have access to a sleeved wetsuit that you could borrow (and practice in beforehand), it might be helpful, but you can survive in a sleeveless. I will be racing there this weekend, and while you should be prepared to be a touch cold when you get in, it should be fine in any wetsuit.
-Victoria
Hi Abri,
If you have localized/one-sided pain or soreness that isn’t going away, and has been around for a while, that would lead me to believe you may have some sort of muscular imbalance and may have developed a compensation pattern, potentially in any of the three sports. Since it sounds as if this has been going on for a while, I recommend seeking the advice of a physical therapist to address this.
In the meantime, if you can complete activities without sharp pain, you can continue to train. Generally swimming will be easiest on lower body injuries, and biking may be alright, too. Be cautious with running until you are fully evaluated by a physical therapist.
-Victoria
The DC Tri Club events coordination team will be setting that up this week and next. We will set up a block of rooms and organize a pre-race dinner with more details to follow as we approach race weekend.
The DC Tri Club events coordination team will be setting that up this week and next. We will set up a block of rooms and organize a pre-race dinner with more details to follow as we approach race weekend.
Hi Sheldon,
Great question. We are still setting these up and will post the links when they are ready to launch.
-Victoria
I travel for work quite a bit, though almost exclusively within North America, so I may not have the same challenges as you. Couple of ideas:
SWIM – In addition to the swimming resources Coach AJ posted, I often use http://www.swimmersguide.com to find a pool that suits my needs. I often use the USMS tool she provided to find a masters swim team to drop in with so that I can get in a workout and meet some local athletes at the same time.
BIKE – This one is the trickiest, and your best bet is likely to try to rearrange your workouts so that your big bike workouts happen at home and you save your run and swim workouts for when you are on the road. You may be able to find a spin bike at a gym to get in a heart-rate based workout on your schedule. Ask if your employer will reimburse for a gym day pass when you are on travel for work (mine does).
RUN – Strava heatmaps are a good way to find popular places to run. If you are in a place where running outside is not safe, inquire in advance about treadmill access. Indoor runs may also be a possibility depending on where you are going to be.
GENERAL – try to stay hydrated and keep up on sleep as much as possible so you aren’t in a fatigue hole when you get home. This will prevent you from missing even more training upon returning.
-Victoria
I sustained a stress fracture in my foot right before a race in 2014. First thing is to STOP running immediately if you suspect this is what you have. Second thing is to get into an orthopedist and/or podiatrist ASAP for evaluation and to get a walking cast if applicable. If you are concerned about maintaining fitness, you may be able to pool run and/or bike in the place of your running workouts, assuming these activities don’t cause pain – the medical professional you see will know more.
A metatarsal stress fracture can heal quite quickly so you may find yourself still able to participate in your goal race, or to move to a goal race a few weeks later.
Whether you go with Rock Hall or Jamestown – make sure you use the DC Tri discount code for the VTS/MTS series!
You’ll be running and swimming, so, bring some run clothes/shoes, and well as swimsuit/cap/goggles. Also bring a snack and water bottle.
-Victoria
