Your race event has just announced there is a heat warning alert!

Don’t panic, stay calm!  Our advice, continue drinking your normal amount of fluids.  This is what we recommend doing in the 3 days leading up to race…..

Day 1 – Thursday (or Wednesday if you have a Saturday event)
Drink 2-3 litres of fluid (includes water, tea, coffee etc), eat three E-Load tablets before going to bed and one salt capsule.

Day 2 – Friday (or Thursday if you have a Saturday event)
Drink 2-3 litres of fluid (includes water, coffee, tea etc), take one E-Load tablet at 9am, one E-Load at noon, and one E-Load tablet at 3pm.  Then take three E-Load tablets before going to bed and two salt capsules.

Day 3 – Saturday (or Friday if you have a Saturday event)
Drink 2-3 litres of fluid (includes water, coffee, tea etc), take one E-Load tablet at 9am, one E-Load at noon, one E-Load tablet at 3pm, one E-Load tablet at 6pm, one E-Load tablet at 9pm.  Then take three E-Load tablets before going to bed and three salt capsules.

Race Day 
Upon waking up take three E-Load tablets and three salt capsules.

In 2004 it was 103 degrees in Boston and I ran the Marathon using this formula and did NOT bonk!

Race Strategy:
If if is as hot and humid as they are predicting at your event you must consider adjusting your finish time goals.  Here are some racing tips…..

Start your event slower in the early kilometres of the race to allow your body to adjust.  Ease into the heat

5K – prepare to go 5-15 seconds slower per kilometre

10K – prepare to go 10-25 seconds slower per kilometre

Half Marathon – prepare to go 15-30 seconds slower per kilometre

Marathon – prepare to go 20-40 seconds slower per kilometre

If you don’t take this warning seriously the seconds that you do not give up during the early kilometres will become minutes on the last kilometres of your race.

RUN!
Benny