Dealing with Heat in Ultra-endurance Events

Many of you are getting ready for races in May and June where heat in VA and elsewhere can start to be an issue. Early season races can be a rude awakening. Unlike fall races where we are acclimatized to heat simply by training in the heat/humidity - early season races can feel warm even if it is only in the 60–70-degree range, especially if sunny and humid. Years ago, when I had no idea what I was doing (2002 I think) I ran the Bull Run 50 Miler. My last training run it was 30 with 20 mile an hour winds...race day, a weird coastal low funneled 80+ temperatures and 80% humidity. You can imagine how that went. It went great until it didn't. I swear to this day a group of old lady bird watchers were worried about me and wanted to help me - apparently, I looked dazed, confused, etc. I finished, not sure how, but barely remembered driving home. It was the heat of course.

Fast forward to 2018, for my retirement I wanted to do the Keys 100 Mile race, from Key Largo to Key West. It is a Badwater primer as it notoriously is 90+ degrees and super humid; middle May in the Keys is not for the faint of heart. I had learned though that you can prepare for this. I became obsessed with running at the hottest part of the day and more importantly implemented a sauna routine 3-4 times a week. I overdid it of course, but it did help. I eventually found the hottest sauna in Hampton Roads and worked up to over an hour in 170+ degrees. Looking back, it was super dangerous and not necessary, but I have always had issues with the heat so I can be forgiven. Turns out it was super-hot but did fine during the heat; it was the tropical depression and 6 inches of rain and 40 MPH winds that caused me to be almost hypothermic during the night! All that great heat training made me super vulnerable to colder weather!! Regardless, it was a finish and I learned from it.

The point of all these sea stories is "what can we do to prepare for early season races if it is not that hot out yet?" Not going to get into the physiological reasons why heat is an issue; it simply is, and it can affect your ability to consume calories, cause major cramping, and just make you shut down eventually. Here are some ideas that we can all grab onto, have listed in priority order or most effective to least...

• Our first line of defense is always conditioning. Following your training plan will help you get that. Top physical conditioning trumps everything else.

• If it is going to be a hot week, get out and train during the heat of the day. No, I don't mean do your hardest effort during the heat but simply spend time in it. This is natural environment acclimatization and the best way to adjust to the heat.

• Implement a sauna routine into your training. No, you don't need an hour. This passive type of acclimatization can help allow your body to adjust quickly. Ideally, you implement this a month out and do at least 3-4 times a week after working out. If you can't do it that often, any amount of time doing it is better than nothing. Start out at 10-15 minutes and then try to work up to 25-30 minutes. Dry sauna with temperatures of 154 to 190 are ideal. Also ensure you stop any heat sessions at least 4 days prior to the event. Again, consistency is best, but even if you only have two weeks, getting 5 sauna sessions in will help. Ensure you drink a lot of water during sessions. This will also train your system to replace what it is losing. You may also find you need to back off your mileage and intensity a bit, as this will add additional stress.

• Water immersion or hot bath. Believe it or not, this works as well. Similar plan as the dry sauna. Looking for a bath temperature of 104-108. Hot tub/home bath, whatever works.

• Extra clothes or layers. Not the most effective but better than nothing. Again, we are causing intentional stress on our bodies here.

During the race. Lots of ways to reduce overheating although having a body that is acclimatized is the best prevention. Do not wear black or dark colors on race day if it is going to be sunny, just why? Ensure your clothing is super light and loose fitting. If it is a tropical or desert environment, wear long sleeves and a hood to cover all extremities. At aid stations, use water and carry a towel to douse head and neck with colder water. If you can, invest in an ice bandana and use it. The goal is to lower skin temperature, which creates some positive cooling responses from your core, releasing heat. Maintain your hydration efforts without overdoing it. Know what electrolyte mixes work for you and use on schedule. Lastly, when you overheat simply walk. Slow down and allow your body to regulate. For many long races, surviving until darkness is a real thing. Amazing recoveries happen; you just have to get there. I have seen people completely done, who rested, sipped electrolytes, and one hour later they are fine. Don't give up - this is why I use the wargaming plan now, as I never want to get past the point of no return like I did at Bigfoot 200 years ago....one more plug to read it if you have not!

What it Feels Like to Fail

Lastly, we can discuss your strategies and training efforts individually. For those racing in late April and early May, I think you are fine; the weather looks good (maybe wet). After that all bets are off. Hope this helps, let me know if you have questions. Darrin