Sun Screen and running in the heat

ZZJ

Just wondering does anybody have any good advice about running and cycling in hot weather.

I am heading off in March to Abu Dhabi to do a triathlon, Abu Dhabi International Triathlon (1500m/100km/10km) - odd distance I know but will suit me as the bike is my least weakness.

The quote from my brother (who is Dubai based) when I asked about temp there was "it's not too hot around that time of year, 25-35 degrees, but it could get up to 39 degrees".

There a lot of water and feed stations on the course and I am going to carry electrolyte with my on the bike. But not too sure if there is anything I can do on the diet/hydration side of things before race apart from normal pre race preparations

My two big concerns are

1. Sun Screen - I have had issues with it getting in to my eyes when sweating, are there any products somebody could recommend?
2. Acclimatising - I arrive 3 full days before race, any ideas on the best way to use them to get used to the heat but not tire myself.

As you can imagine the last month or so has not been great for training outside and have been doing a lot of runs in the gym on treadmill, and cycles on the turbo, which generates at lot of heat and sweat, is there any advantage of doing this to get used to heat? or is there anything that I can do during training to help with getting used to the heat? Just something I was thinking about while trying to deal with the boredom!

Also if anybody has done the race would love to hear what they thought of it.

Any help greatly appreciated

MrCreosote

Nice tri to be doing! They had a fantastic pro turnout last year with the big prizemoney.

There was a good interview a few months back on the IMtalk podcasts about exercising in hot conditions- http://www.imtalk.me/interview-archive/ It's episode 224 with Jim Cotter.

From what I remember he reckoned the best thing with sunscreen was to work on the tan beforehand instead! Might be fine if you follow summer around the world I suppose. Personally I always wear sunscreen, always factor 30+, usually AmbreSolaire. I never put it on above around the eyes or forehead but I wear a cap on the run. Having said that the hottest tri I've done was only about 27deg so quite a bit cooler.

There are some other good tips on the interview about exercising and training in heat too.

Bambaata

I use P20 and it doesnt seem to sweat off as easily as some others. Not sure if it would be strong enough though?

ZZJ

MrCreosote wrote: »

Nice tri to be doing! They had a fantastic pro turnout last year with the big prizemoney.

It was just an opportunity that came up with my brother being in Dubai and I had planed to visit him anyway, got a cheap(ish) flight and he was doing the tri as part of a relay. I think the prize money will be safe from me, Really looking forward to it, no wet-suit in swim, 100k on a flat smooth road (taking in the F1 track), and a 10k flat run, all in the heat, will be quite different from the normal here.

MrCreosote wrote: »

Personally I always wear sunscreen, always factor 30+, usually AmbreSolaire. I never put it on above around the eyes or forehead but I wear a cap on the run.

Thanks great idea, sometimes the obvious passes me by, no sunscreen above eyes and a hat, simple once pointed out. Then my only issue to make sure sunscreen survives swim (no wet suit so that should help)

Woundedknee.

Bambaata wrote: »

I use P20 and it doesnt seem to sweat off as easily as some others. Not sure if it would be strong enough though?

I'd go with P20, it's water resistant and only requires one application. To acclimatise you should spend as much time in the heat on the days before the race as you can. This can be as simple as avoiding the shade when out and about and stay outdoors as much as possible. Keep drinking and always have a drink with you, I'd recommend an electrolye drink such as Nuun.

Try the P20 or whatever sunscreen you choose to use before you go as you don't want to discover you have an allergic reaction to it when you get over there.

Enduro

I've twice done a 5 day race in Abu Dhabi, as well as a 9 day race in the Utah desert.

A couple of recommendations:
- The P20 or equivalent is much better than normal sun screen. Just remember to apply it in plenty of time.
- Make sure your hat is a desert style hat with protection for the back of your neck.
- start your heat acclimitisation now. There is plenty of info about it on the internet. You can do things like....

- Go to a sauna regularly and sit in it for as long as you can (without any activity).
- Train in too much warm gear
- When you're in your car keep the heat on full blast and keep the windows shut.

Fi H

Never done a race like this but I use Piz Buin One Day sunscreen. Its an all day sunscreen thats water resistant and available up to factor 30. I like it better than P20 cause its not oily. You put it on 30 mins before you go out in sun the same way you do P20. In that kind of heat though I wouldnt be relying on any of them to last you a full day! You can buy it in sachets too that you could throw a couple of into your saddlebag and reapply if you need to.

I also use a buff and a baseball cap to stop sweat hitting my eyes when hot

I would always use my sunscreen on whole face including eyelids etc just in case - although you will probably be wearing really good sunglasses too which will help prevent burn!

Good luck in the race! Fair play!