With good preparation and attention to the heat you avoid accidents, so you cross the finish line in good health. Read these guidelines before the race.
DEALING WITH HEAT
August can be hot. Overheating and dehydration are the most common causes of drop-outs and medical incidents. These four steps keep you cool and alert.
Hydrate smartly
Start well hydrated and drink small amounts regularly. In the heat, top up with electrolytes or an isotonic drink rather than water alone, to make up for salt loss.
Cool actively
Use sponges, water over your head and neck, and a cap. Pour water on your neck and wrists at the stations. A cool cloth works wonders on the run.
Adjust your pace
In high temperatures or humidity: consciously lower your expectations and your pace. A few minutes slower is always better than dropping out.
Recognise overheating
Headache, nausea, confusion, goosebumps in the heat or no longer sweating are signs of heat stroke. Stop immediately, find shade and alert an official or first aid.
SAFETY BY DISCIPLINE
SWIM SAFELY
- •Swim at a pace that suits you, and start calmly at the edge of the field if you find it crowded.
- •Feeling short of breath? Roll onto your back, raise your arm and stay calm: kayakers and the lifeguard service are watching you.
- •Acclimatise briefly to the water before the start to limit the cold shock.
RIDE SAFELY
- •Helmet compulsory and fastened before you touch your bike. No earphones.
- •Keep right, overtake on the left and signal overtaking clearly. Respect the no-drafting rules.
- •Check your tyres, brakes and stem beforehand. Watch out for corners and narrow sections on the dike.
RUN SAFELY
- •Build your pace; the marathon is won or lost in the second half.
- •Take water at every aid station, even if you're not thirsty, certainly in the heat.
- •Listen to your body: dizziness, goosebumps or no longer sweating are warning signs.
WELL PREPARED BEFOREHAND
- ✓Have a sports medical check if you have any doubts about your health. Don't start with a fever, an infection or shortly after being ill.
- ✓Test your nutrition, drinks and equipment in training: nothing new on race day.
- ✓Make sure you carry your race number and any medical information (allergies, medication).
- ✓Sleep well the night(s) before the race and eat a familiar breakfast well before the start.
- ✓Always follow the instructions of officials, traffic marshals and first aid staff. They are there for your safety.
IN AN EMERGENCY
In a life-threatening situation, call 112. On the course, alert the nearest official, traffic marshal or first aid post. See another participant in trouble? Stop and help: fair play comes before your finish time.