Urban Epic Personal Safety Considerations

by Scott Marr, M.D.

The Urban Epic Triathlon presents triathletes with a number of special challenges.

First, the Urban Epic features an open water swim in Portland's Casco Bay. Current temperatures in Casco Bay are approximately 62 degrees Fahrenheit. Without a full body wet suit, even an active triathlete could expect to become hypothermic within 10 to 15 minutes. To avoid hypothermia, a full body wet suit is absolutely essential. Tri-Maine Productions will also be providing participants with race caps, which all participants are required to wear to keep the body warm.

Waves averaging 2-3 feet, crosscurrents and ocean "chop" can make the swim even more challenging. Keeping a straight line with a focused destination will minimize your time in the water and the chance of becoming hypothermic. The risk of taking in some unwanted seawater is also a risk. Triathletes exiting the water to the mini-transition area may want to have some drinking water available to rinse out the mouth and take on some fluid, as salt-water intake can hasten dehydration.

The Urban Epic is unique among triathlons in that it features a mini-transition area prior to T1. Triathletes will need to strip from their wet suits, put on a pair of running shoes and sprint 1/2 mile to T1. To avoid blood rushing to the head, triathletes are advised to sit down in the mini-transition area to put on their shoes, rather than bending over to tie up the laces. Athletes may lose a small amount of time, but this will minimize potential problems from fainting.

The early part of the bike course runs through a densely populated area of Portland. People and cars will be on the road, so triathletes will want to ride defensively during the early part of the course. The same is true for the latter part of the course as participants return to the city.

Since most triathletes will be out on the course beyond two hours, proper nutrition and hydration will also be critical to an injury-free race. Both the bike course and the run course offer little tree cover or shade. If it is a sunny, warm day, then dehydration is definitely a factor. Athletes should plan to hydrate well before the race begins, avoiding too much in the way of diuretics like coffee. Thereafter, athletes should plan to take in between 24 oz and 32 oz of fluid per hour of racing. So, an athlete expecting to complete the course in 2.5 hours, should plan to drink 60 to 80oz of fluid.

Likewise with nutrition - athletes should come to the Urban Epic well nourished with muscle glycogen stores full. Participants should then plan to consume between 250-300 calories per hour in the form of carbohydrate for the race to provide the body with adequate fuel to finish the race strong. Less than 250 calories per hour and the athlete risks bonking. More than 300 calories and the athlete risks gastrointestinal discomfort.

Being mindful of the challenges presented by the Urban Epic racecourse will enable participants to complete the course safely and quickly. In the event that you do experience problems, OA medical staff will be on site to assist triathletes. Look for OA medical staff at the transition area and along the course.

Be safe and have a great race!

Dr. Marr practices Sports Medicine at the OA Sports Medicine Center. He is a Fellow in the American College of Sports Medicine and currently serves as the Team Physician for the University of New England and Windham High School. Dr. Marr has a special interest in endurance athletics including performance physiology and injury prevention. He is the current Medical Director of the Tri-Maine triathlon race series.

Comments

[Jim Barry]

"Athletes should plan to hydrate well before the race begins, avoiding too much in the way of diuretics like coffee"

Hello Dr. Marr,

Thanks for all your contributions here.

Could you inform us of your source (study etc) that coffee is something special to avoid prior to endurance events. I see that you say "too much", but is a moderate amount (2 cups say) any risk? Of course, "too much" of any beverage is bad (hyponatremia). Lawrence Armstrong at the University of Conneticut dept of exercise physiology published a study testing the effects of caffeine drinks and fluid balance and did not find negative effects that many of us all perhaps assume.

Here's a link to the study.

http://www.acsm-essr.com/pt/re/essr/abstract.00003677-200707000-00008.htm;jsessionid=HqnRMW4kylyNK8Hh8Bvp1QCypqHB4JHSPkVd8PWRdthK2w9Ks9lw!-1947435345!181195628!8091!-1

Comments?

Thanks!