PREPARING FOR FORECAST WEATHER CONDITIONS ON RACE DAY

 

 

The weather conditions for the hot parts of the Six Foot course are more like the Penrith forecast than closer (higher and breezier) towns like Katoomba or Oberon. Do not be fooled by a nice cool start at Katoomba in the early morning. Visit the Penrith weather forecast website in the days leading up to race day:

http://www.bom.gov.au/nsw/forecasts/penrith.shtml

 

Regardless of specific weather conditions, runners should always take the following precautions:

  • Wear loose, light coloured clothing.Use the ice water dousing stations. 
  • Grab ice packs to keep you cool. 
  • Drink if thirsty but don’t over hydrate (taking on too much fluid won’t prevent heat stroke).
  • If the heat is getting to you slow your pace or stop and rest in the shade.
  • If you feel funny in the head or overly hot or headachy come and see the medics who are trained in heat injury.

 

The table below provides a guide to the Wet Bulb Globe Temperature (WBGT) calculations that indicate when it is safe to undertake strenuous exercise. Runners must assess their own situation because only they know whether they are fit enough, acclimatised, free from injury or illness, properly hydrated, and so on.

 

For guidance, participants should note that:

WBGT Number Range

For Continuous Activity or Competition

Acclimatised, Fit, Low-Risk Individuals

22.3 - 25.6

Risk for all competitors increased

Normal activity, monitor fluid intake

25.7 - 27.8

Risk for unfit, non-acclimatised individuals is high

Normal activity, monitor fluid intake

27.9 - 30.0

Cancel level for EHS

Plan intense or prolonged exercise with discretion

30.1 - 32.2

 

Limit intense exercise and total daily exposure to heat & humidity

> 32.3

 

Cancel exercise, heat stress exists for all athletes

 

Please read the Sports Medicine Australia brochure ‘Beat the Heat’ to understand the combined effects of heat, humidity and exercise:

http://sma.org.au/wp-content/uploads/2011/03/beat-the-heat-2011.pdf