IRONMAN is committed to helping athletes have their best race day possible. Racing in the heat puts additional stress on your body. It is extremely important for athletes to take additional precautions not only on race day but also in the days leading up to their event.  Below are some tips to help prepare athletes for racing in the heat:

• Hydration and nutrition – While staying hydrated is important in the days leading up to, and during the race, don’t try to overcompensate by taking in too much extra fluid. It is important to stick to your personalized hydration plan, making small adjustments as needed on race day. Your hydration plan should include the intake of water as well as fluids with electrolytes or electrolyte supplements. Additionally, as the temperature rises, it is harder for your gut to break down solid foods. Athletes are encouraged to take in a larger portion of race day calories in a liquid form during hot conditions. Calories can also be consumed in smaller portions to help with digestion, using water to wash down bars and gels to help dilute the calories.
• Electrolytes – Racing in the heat increases an athlete’s need for electrolyte replacement. While every individual’s need is different, please be prepared to increase your electrolyte intake over the course of the day. Electrolyte drinks will be provided at bike and run aid stations along the course. Most electrolyte drinks contain calories so if you are increasing the amount of fluid electrolytes, keep an eye on your total caloric intake. You may have to adjust the number of other calories consumed in order to stay within your caloric fueling plan.
• Keep your bottle cages full – Make sure to utilize the bike bottle cages on your bike. Athletes are encouraged to carry one extra bike bottle than normal in the event you need additional fluids or you lose one of your primary hydration bottles. Having a backup bottle can help you make it through to the next aid station. You can also use the extra water to cool your head to help keep your temperature down.
• Take your time through the aid stations – Be systematic with your approach at the aid stations. On the bike course, make sure to slow down through the aid stations in order to grab all the aid that is needed. On the run course, you can utilize the aid stations as planned walking breaks to ensure you get the proper fluid, electrolyte and caloric intake.
• Use sunscreen – It is important to apply sunscreen before the race, after the swim and bike. Due to our current Safe Return to Racing protocols, athletes will need to bring their own sunscreen to have in their gear bags or in the transition area for personal use.
• Wear headgear – Wearing a hat or visor can help keep the direct sunlight off your head, face, and neck areas. You can also fill your hat with ice and put it back on your head to provide some cooling measure.
• Wear light-colored clothing – Choose lighter colored clothing over darker colors. Lighter colors reflect the sun and can assist with keeping your temperature down during the race.
• Avoid direct sun exposure – Athletes should limit their time in the direct sunlight in the days before the race. Also, limit the amount of time spent standing outside in the heat. 
• Pace yourself – Athletes are strongly encouraged to hold back on their effort and pace themselves at a slower than normal race effort. Heart rate, power and perceived exertion are all methods to properly gauge your effort as you continue to pace appropriately given the heat. Athletes should control their pace to limit huge heart rate spikes as it is harder to bring your heart rate back down in hot conditions.
• Listen to your body – If at any time while racing you experience chest pain or discomfort, lightheadedness or dizziness, please stop and rest, ideally in a location with some cover from the sun.  Once you start to feel better, slowly walk to the next aid station for assistance or alert an official out on course that you need assistance. If you are not able to safely make it to the next aid station, you can notify another athlete or spectator to request help.
• Look out for your fellow athletes – Not only do you need to look out for your own health, but also keep an eye on your fellow competitors. Should you come across an athlete in distress you should alert a race official or volunteer as soon as possible.  If no race official or volunteer is in the immediate area, you can alert a volunteer or race official at the next available aid station. If there is an immediate emergency, you can alert a spectator with a phone who can contact local emergency services.

Please remember: It is about your health and safety on race day. If you have any questions or need more information regarding your race day experience, please contact the event staff. Contact information for each event is listed on the event website or in the Athlete Information Guide.

We believe that every IRONMAN and IRONMAN 70.3 athlete should play a role in keeping other athletes, volunteers, staff, and spectators safe at the races.  There are four pillars that should guide athlete behavior when we return to racing. They are:

• Athlete responsibility
• Respect for other athletes, volunteers, staff and spectators
• Athlete self-reliance
• Observing rules of the road/athlete etiquette

Thank you for doing your part in making sure our return to racing is safe for all.

As an athlete looking out for my safety and the safety of others, I will:

Be Responsible

• Stay home if I am sick or have been in contact with someone that is sick.
• Be Alert! Read all event communication and signage, as it could contain important information on any new procedures and policies. Follow safety instructions of race announcers and race officials.
• Respect physical distancing and look for any visual cues like tape, signage, and chalk that mark where I should stand, and how far apart I should be from others.
• Utilize proper health and hygiene methods for hand washing, hand sanitizing, sneezing, and coughing.
• Show-up on time or at my assigned time for activities such as athlete check-in, bike and gear check-in, and swim start.

Respect Others

• Avoid spitting or expelling any other bodily fluids near other athletes, volunteers, staff or spectators.  
• Give myself and others space! 
• Let others know when passing. I will verbalize my intention to pass if it is safe to do so.

Be Self-Reliant

• Keep my distance. Give my fellow athletes plenty of space at all times
• Utilize aid stations only when necessary – Touch only what I need and minimize touchpoints and interaction with volunteers and other athletes.
• Carry my own fluids and nutrition by using my bike technology, hydration pack, race belt, or race vest.
• Minimize my reliance on volunteer assistance in transition zones.
• Encourage friends and family to spectate safely in low-density zones, observe physical distancing and to stay home if they are sick or feeling unwell.

Observe Athlete Etiquette 

• Thank the volunteers! They are out here to help me achieve my dreams.
• Consider the safety of others. I will adhere to best practices to protect others.
• Respect the host community. I am their guest during race week and I will act like it.
• Pay attention to instructions from race officials and city officials. 
• Let faster athletes pass me.
• Celebrate with others in a no-touch manner.

I’m ready to prove that Anything is Possible®.