LETTER

Dan Dwyer
School of Human Life Sciences
University of Tasmania
Locked Bag 1320
Launceston, 7250
D.Dwyer@utas.edu.au
(p) 03 6324 3304
(f) 03 6324 3658

Important Information for Runners in the
Hydro Tasmania Three Peaks Race

Firstly I would like to wish you the best of luck for the race this year. I hope you complete all three legs in safety. This document is divided into two parts that provide some suggestions for your preparation for the race and the actual race itself. It is my hope that when you read this, the race is still several weeks away. An endurance event like this usually requires substantial preparation if you are interested in performing well.

The Preparation
The preparation for this event can be considered in two different time frames, the months leading up to the event and the last week. The ideal long term preparation would include regular long distance running over a variety of distances and terrains totalling 50-100 km per week (more in some cases). The goal of your training should have been to gradually increase your weekly distance up to the highest distance you are capable of, without over training and becoming sick. It would be advantageous to complete one long distance (30-40 km) time trial in the month leading up to the race. This allows you to experience (mentally and physically) the sort of running required for the event. You can also use this run to try out the various feeding regimes you will need to use during the race. Whatever your preparation has been, it will be difficult to determine how you will respond to the demands of the race unless you have done this race before. Those who have done this before have an advantage in this respect.

The Three Peaks race also presents the unique challenge of dealing with sea sickness. The performance benefits of all your running training may be negated if you become ill prior to a run leg. The vomiting associated with sea sickness will dehydrate you and make it very difficult for you to run well (if at all). Again the ideal preparation for runners would include some sailing to determine how susceptible you are to sea sickness (if at all) and which prevention (Travacalm™, ginger, etc.) or treatment (nibbling dry biscuits) strategies work best for you. Prevention is better than cure here, but you may be able to manage your sickness on board if you haven’t had time to prepare. Speak to your skipper about ways of minimising your symptoms.

In the last week before the race you should make some changes to your training that will provide benefit to your performance. To avoid starting the race suffering from some residual fatigue from training, you should taper the volume (distance) of the training you do in the final week. Reduce the duration (and hence distance) of your runs in the last week, but do not reduce the intensity (running speed) of your training. I would run no more than 20 km in the last week and no more than 5 km in the last two days. Do not continue to perform exhaustive training in the last week believing that this is beneficial, it is not. Eat well in this week (not too well), especially on the night before the race. I am sure you are aware that a carbohydrate rich meal is ideal in this situation. Stay well rested while you aren’t training, avoid people with a cold and influenza and spend some time thinking about how you plan to run the race.

The Race
The physiological factors that will determine your performance during the running stages of the race are also relevant to your safety. The better prepared you are, the quicker you will run which means you will spend less time exposed to the elements. The three main challenges I see in this race are staying well watered, well fed, and well dressed. Let’s look at each of these in a little more detail.

Drink
If you lose more than 3% of the water in your body, your running performance will suffer. This is unavoidable in events like this, but you can do a lot to make sure you minimise this effect. Depending on the air temperature, humidity, what you are wearing and your running speed, you will sweat out 0.5-1.0 litres/hour. You need to drink at the same rate to stay well hydrated while running. Drinking carbohydrate solutions is best as they will rehydrate you and provide fuel for exercise at the same time . Plan your run, identify where the water stations are and arrange to carry water for the segments where no water is provided. The run on Flinders Island is well catered for, having water stations every 8-12 Kms. There is only one water station on the Freycinet peninsula past the half way point of the run, on the beach. You may be able to take water from creeks here (if they are flowing), but it’s not advisable to drink from stagnant water. There are no sanctioned water stations on the Mt. Wellington run, but there are public and private sources of water along the course that might be used. If possible, plan your water stops and organise your support crew to provide water where it isn’t already available.

Food
This is essentially an endurance event and the primary determinant of your performance will be your ability to eat and drink during the run. You only have enough carbohydrate in your muscles and liver for ~90 minutes of running at marathon pace. When you run beyond this time your muscles use fat for energy so you need to continue to consume carbohydrates during the run to avoid “hitting the wall”. Some people have trouble eating while running so I suggest easily chewed foods (bananas, muesli bars, glucose paste, baked potatoes, honey sandwiches, etc.) or carbohydrate drinks. There are also carbohydrate pastes available (Lepin™) that are very useful, but should not be used for the first time during the race.

Thermoregulation
Being too hot or too cold also affects your running performance and is a real safety issue for endurance events. You have the added problem of moving through a broad range of altitudes and hence temperatures, in a short period of time. The only way to deal with this is to carry the appropriate clothing for a variety of conditions. Aside from the requirements of the organising committee, I would suggest a beanie (you lose most heat through your head), gloves and a thin rain jacket to break the wind in cold conditions. A breathable peaked cap will be useful in the heat, but the only way to cool down is to slow down. And remember that if you overheat you will sweat more, so you must drink more.

Don’t ignore the symptoms of hyper/hypothermia. Respond early to changes in temperature by changing your clothing to suit the conditions. If you become clumsy while running, something is wrong, you are either hungry or too hot. You must stop, eat, drink and cool down. If you become too cold you will probably stop running automatically. Respond by putting on all your clothes (esp. beanie), eat and continue to walk if you can, toward the next point of contact.

Other Issues
As you have at least one repeat performance to make, your recovery after the first race is critical. The goals of recovery are to rehydrate and replenish your lost fuel stores. Rehydrating is simple and drinking nearly anything will work well , however there is an “art” to eating after exercise. You have a window of opportunity in the first hour after you stop running to replenish more than 80% of your spent energy. If you miss this opportunity, it will take up to 18 hours to achieve the same degree of replenishment. Eat lots of food as soon as you get back on the boat and if you can, take the chance to rest while you are doing this. Eat foods high in carbohydrate and fat (yes fat!); bread, honey, butter, pasta, rice and potatoes. Make sure you get plenty of protein as well- meat is still the best form of protein. While running, you would have used the energy in 3 large honey sandwiches for each hour of running- so that’s more than 16 sandwiches after the first run, depending upon your time. Continue to graze on food until the next run, but don’t start running with a large meal in your stomach. Make sure that you get as much sleep as you can and don’t consume alcohol or massage your legs, this will increase the soreness in your muscles.

It is difficult to prepare the skin on your feet for this event. Bad blistering can occur easily and could prevent you from completing the event. Try to anticipate the risk of blistering and responding by using, “preventative bandaids” over areas that are at risk. Any type of bandaid is likely to work but I find that Elastoplast™ material bandaids last longest. There are also clever gel pads available that provide a second skin over blisters and allow you to continue moving.

It is unlikely that both runners will want to run at the same speed during each race leg. There is a clear tactical advantage (practical and psychological) in staying together. Therefore running pace should be set at the pace of slower of the two runners. This event requires enormous mental endurance, so take advantage of the “team mentality” by being encouraging and supportive of your mate.

Feel free to contact me if you have any queries.

Kind Regards and Good Luck,

Dan Dwyer