experiencelifemag.com

Print › | Back ›

Health Watch for Beginners

Triathlon's spiritual and physical rewards abound, but it's imperative that new triathletes also understand - and train to minimize - the potential health risks that accompany challenging your body in new ways.

Since the rate and severity of these injuries are directly affected by the training and preparation of the triathlete, you can reduce your risk by focusing on a few key areas.

• Your body’s adaptation to a new environment (called acclimatization) is extremely important when competing in an environment with conditions unlike those you’re accustomed to training in. You’ll get the best results if you allow your body to acclimate to hot conditions by exercising in that environment for seven to 10 days. Daily sessions with 100 minutes of continuous aerobic exercise are optimal. Not properly preparing for heat can lead to fatigue, headaches, vomiting, nausea, stomach cramps, dizziness, and, in extreme cases, altered mental state and death. Heat illness is the biggest threat to the triathlete in summer months and should not be taken lightly.
• Sufficient fluid replacement is crucial when training for and competing in a triathlon. You will encounter acute dehydration within two to three hours unless you replace the fluids you lose as you sweat. You must consume fluids before, during and after exercise to maintain proper balance. Drinking carbohydrate-electrolyte replacement beverages, along with water, can delay fatigue during long-term activities, especially those lasting more than 60 minutes.
• Using safe equipment and familiarizing yourself with the course will help prevent injury and illness. All athletes with current medical conditions such as high blood pressure, kidney problems, heart conditions, asthma and those on medications are advised to seek care and clearance from their sports medicine physician prior to participation.

Brad R. Moser, MD, is a sports medicine specialist in Minneapolis, Minn., and the co-medical director of the Life Time Fitness Triathlon.