Please look after yourself and try to stay away from the medical tent! In Bintan, heat takes on a whole new meaning: high temperatures and very high humidity. These combined put a great deal of stress to your body and places you at greater risk of developing a heat injury.
To avoid this, here are a few tips from the Medical Director:
Have a heart check!
Make sure your ticker is working at full throttle by having a check up at with your local doctor. This will avoid any nasty surprises as you train and on race day. It is especially important for males aged 35 and over.
Stay well hydrated prior and during the race
Your race hydration should begin in the days leading up to the event! Be sure to keep drinking water and electrolyte drinks for two days prior to ensure you start the race fully hydrated. Once the gun goes, a combination of water and electrolyte drinks during the race will help keep your performance up and your injury risk down. Grab a cold drink (bottle) at each of the feed zones to ensure you don’t run out of fluids.
Not used to the heat? Start at a slower pace
If this is your first time at Tour de Bintan or have been training in a cooler and less humid place, be more conservative in your pace and race efforts than you normally would.
Been feeling under the weather recently, perhaps with a flu and muscle aches?
Check with the medical team before you take part in the race. Had diarrhoea or vomiting recently? This would have resulted in loss of fluid and electrolytes, so ensure to replace these before you head to race start.
Experiencing undue fatigue, headache, or giddiness during the event?
Slow your pace down and even take a short break. If things don’t improve, stop at a feed zone and inform a race official, or call the emergency number.
Even as you take care of yourself before and during the event, keep an eye out for any fellow participant who might not be looking too well. If you see a cyclist not riding in a straight line, or someone who seems to be really struggling, please stop and ask how they are. You may be doing that person a big favour by letting a race official know or by asking for medical help.
Here’s wishing you a wonderful, healthy and safe day at Tour de Bintan!