Conquering the Elements at IM Mt Tremblant: Thriving in High Humidity or Downpours!

Race Strategies for Unpredictable Weather

The Day Before

1. Fuelling

• Stick to familiar foods and do not experiment with new meals.
• Prioritise carbohydrates with some lean protein and healthy fats.
• Add more salt if high humidity is expected by including electrolyte-rich foods (e.g., broth, pretzels, salted potatoes) to boost sodium stores.

2. Hydration

• Start hydrating early by taking small sips of water or an electrolyte drink throughout the day.
• Check urine color: Pale yellow indicates good hydration, clear indicates overhydration, and dark indicates underhydration.
• Add electrolytes, especially important if the forecast predicts high humidity as sweat loss may increase even if it is not obvious.

Race Day – High Humidity

1. Fuelling

• Eat the usual pre-race meal 2–3 hours before the start.
• Use easily digestible carbohydrates such as toast, banana, or oats.
• Limit caffeine intake if sensitive to avoid dehydration.

2. Hydration

• Drink regularly, particularly during the bike segment.
• Add electrolyte tablets to bottles or carry salt capsules.
• Do not wait until feeling thirsty; thirst may be delayed in humid conditions.

3. Pacing

• Begin conservatively as high humidity increases the body's cooling effort.
• Monitor perceived effort or heart rate rather than pace, and expect a slight slowdown.
• Plan for shorter walk breaks at aid stations if necessary, especially during the run.

Race Day – Heavy Rain

1. Fuelling

• Maintain the same pre-race fuelling strategy.
• Protect nutrition by storing bars/gels in waterproof bags or securing them inside gear.

2. Hydration

• Continue drinking despite the rain.
• Stick to the usual hydration plan as cooler temperatures can mask sweating.
• If cooler than expected, slightly reduce fluid intake but do not cut it out entirely.

3. Pacing

• Exercise caution on the bike; roads will be slippery especially on painted lines or metal surfaces.
• Avoid sharp turns and aggressive descents by braking earlier and more gradually.
• For running, use thin socks or apply Vaseline to feet to prevent blisters.

Extra Tips for Both Conditions

• Apply body glide or Vaseline to areas prone to chafing (e.g., neck, armpits, toes, bra line).
• Test gear in training under similar weather conditions if possible.
• Adjust expectations and consider shifting focus from achieving a personal best to ensuring strong execution.

Good luck to all of the amazing athletes and thank you to all of the awesome volunteers and family cheering them on!

Coach Julia Aimers

Founder/Head Coach Team Triumph Triathlon Club