If you’re training for an endurance event, chances are you’ve spent a lot of time planning for every contingency: what you’ll wear, what you’ll eat, how long each leg of your race will take, and so forth. All those things are important, but when you’re competing in an endurance event in the high desert—whether it’s the True Grit Epic, the St. George Marathon, a half-Ironman, or a challenge of your own design—you’ve got a few added elements to consider.
Racing in the desert is incredibly rewarding, in part because the environment is so unlike any other. But this landscape comes with its own set of possibilities for which to prepare. The climate is, of course, hotter and drier, and weather changes quickly. Navigation can be challenging, and there’s the unpleasant feeling of sand in your shoes to contend with. If you’re considering signing on for an endurance event in St. George, plan ahead for these desert-specific concerns.
Hydrate Early and Often
Conventional wisdom has it that if you’re exerting yourself in the desert in the more moderate temperatures of spring and fall, you’ll need to consume three to five quarts of water per day. That’s if you’re hiking or backpacking—if you’re running a marathon or otherwise pushing your body to its limits, you’ll need more water.
“One element that often gets overlooked in the desert is the wind,” says Tiffany Gust of Utah-based TG Triathlon and Fitness Coaching. Gust holds a master’s degree in Applied Exercise Science/Sports Nutrition. “Gusting up to 30-plus miles per hour isn't uncommon during the spring and summer months.”
That’s part of the reason you’ll need to carry more water than you might think. Consider using a bladder and hose, which make it easier to drink frequently than stopping to pull out a water bottle.
Most organized endurance events have aid stations where you can refill and refuel, but don’t count on those to be the only time you’re eating and drinking. Arrive a few days before your event to give your body time to acclimate to the dry climate, and spend those days drinking enough fluids so you’re hydrated well in advance (no need to overdo it, however, as you can go too far with this strategy where it actually hurts you). On race day, carry enough water to get you from one aid station to the next without bonking.
Drink More Than Just Water
In order to stay hydrated, Gust says, you’ll need more than plain old H2O to stay hydrated. The amount of salt your body loses over the course of a day in a hot, dry climate means it’s essential to replace electrolytes as you exercise, too. There are a number of ways to replenish electrolytes, which are essential to some of your body’s most basic automatic processes.
“Monitor urine color and aim for a light yellow color, similar to a yellow post-it note,” she suggests. “Pay attention to thirst and realize that when you are thirsty, you are already dehydrated.”
Salty foods like chips and pretzels, which are frequent long-distance aid-station fare, are great for replacing those salts. There are also tons of mixes, powders, and tablets on the market—each have qualities to recommend them, but the most important thing is making sure a specific supplement works for you. Play around with timing and amounts before you arrive for your event, and know that you may need to increase frequency when you’re actually in the desert. Bring your chosen electrolyte replacement with you so you’re guaranteed to have what you need out on the course, even if aid stations aren’t stocked with your preferred brand or flavor.
When you spend as much time outside as it takes to train for a long-distance or multi-day event, it’s more important than ever to take care of your skin. Even a short day out without high-enough SPF can have brutal consequences, and that phenomenon only increases in the desert, where the sun will likely be beating down on you all day with little shade for cover.
For an 8-plus-hour day in the desert, sunscreen alone simply won’t cut it. You should reapply often, especially vulnerable areas like your face, the back of your neck, and your hands as often as is feasible (at every aid station, if you can) and use SPF-50 or greater.
You should also cover as much of your skin as possible, says Gust. “UPF clothing and sunscreen is a must when dealing with the heat in the desert,” she explains, adding that “arm sleeves that can be dipped in cool water can be very beneficial.” A hat with a wide brim will keep your eyes and face from bearing the brunt of harmful UV rays.
Take Care of Your Feet
You may not think you have particularly sweaty feet, but when they’ve been carrying you through the desert all day, things may look a little different. When sun bounces off sand, it can easily heat up to 120 degrees Fahrenheit or hotter during the warmest parts of the day, not to mention that it’ll likely make an appearance in your shoes.
With this in mind, you may want to consider running gaiters or something similar to keep sand out of your shoes and be prepared to deal with blisters early and often. Think about carrying a pared-down blister-repair kit (even if it’s just some duct tape on your trekking poles) and stop to fix address hotspots as soon as you notice them. Problems with your feet can escalate quickly in the heat.
Expect Unexpected Weather
Weather in the desert often changes quickly and without much prior warning, and it doesn’t help matters that you’re unlikely to find anywhere safe to take shelter in the event of a storm. With that in mind, check the weather forecast carefully not only for possible storm events in the immediate vicinity, but also in the area surrounding your destination, since a storm upstream can easily cause flash flooding miles downstream. Always avoid camping in washes, and if you’ll be traveling in narrow canyons or washes are unavoidable, plan your escape route well in advance.
Learn to Deal with Sand
It won’t take much time in the desert to discover one of its universal truths: Sand gets in everything. It finds its way through the mesh in your shoes, under your hat, into your teeth. Some of this is preventable, like using running gaiters to prevent tons of sand from seeping into your shoes, wearing shoes with more Gore-tex material and less mesh, and choosing sunglasses that wrap around your face rather than leaving the sides open to blowing sand.
But some blowing sand is simply a reality of desert travel. There’s not much to do in terms of preventing it from happening, but you can head in prepared by mimicking conditions during training as much as possible. That goes for training in the heat, too, says Gust. “Athletes enjoy training early in the morning to escape the excessive heat,” she says. “But if they plan on racing in the heat, some of their training needs to be in the heat—so they’ll be able to tolerate it, both physically and mentally.”
Yes, an endurance event in the desert adds another layer of complexity. But that’s also what makes the challenge fun. With a little preparation, that medal hanging around your neck at the finish line will feel all the sweeter.
Written by Emma Walker for RootsRated Media in partnership with St. George Tourism.
Featured image provided by Nate Grigg