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 puts 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 guns goes, a combination of water and electrolyte drinks during the race will help keep your performance up and your injury risk down. Stop at all the aid stations and cool down with a cold water sponge while grabbing your chosen drinks.
Not used to the heat? Start at a slower pace
If this is your first time at IRONMAN 70.3 Bintan or have been training in a cooler and less humid place, start your race at a slower pace than you normally would. Listen to your body and let it guide you to the best race pace for you.
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 the transition area to set up for the race.
Experiencing undue fatigue, headache, or giddiness during the event?
Slow your pace down and even take a short break. If things don’t improve, inform a race official and head to the medical tent.
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 someone stumbling, running or walking in a strange way, 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!