I am sure it has not escaped any of you that there are three of the RunnersLife athletes out in Barcelona at the moment  with two preparing for the Marathon. I am sure I am not the only one wishing Ben, Andi and Rory the best of luck this week!

It has been interesting to follow the blogs and also see Ben's recent physiological testing results. All standard preparation work for an elite distance runner and without question the results are encouraging for Ben specifically. I also note the conversations that have taken place regarding various people's interpretations of the data - what is and what isn't possible regarding inflection points, HR values and potential PB's. My experience of this is somewhat mixed. The primary reason for a physiological test is to measure fitness in a valid and reliable environment, i.e. objectively has the last period of training been successful at increasing parameters of fitness. Assuming suitable preparation for the test we are normally pretty happy with this outcome. The second reason would be to compare the data against 'norms' from an elite population - again assuming the norms are accurate we are normally quite happy although it is interesting to note how homogeneous the data becomes at an elite level. Thirdly, the test will allow for some training prescriptions such as HR zones which again work well. Finally, the test does allow for some interpretation of potential - although given the extent of variables that occur on any one day, I have always found this to be the one area people are most interested in but largely become frustrated with, i.e. race results don't always reflect test predictions. In truth races are not controlled environments so it is not surprising. As such, this is normally the least most important aspect of the test so please view and/or interpret results for this purpose with caution.

So anyway, many apologises I got sidetracked there - the main reason for this post was discuss the challenges that Ben and Andi face during the marathon Sunday (1^st Aug). Clearly, the boys are running well but as briefly highlighted in Ben's test results strategies for the heat and hydration will be crucial.

From a physiological standpoint, the most severe stress an athlete can encounter is exercise in the heat. Exercise performance is inevitably impaired during hot weather, and at worst, the heat imposes a serious threat to the athletes health. This is why thermoregulation is important, the ability to maintain a stable core body temperature. Temperatures are expected to be near 30 degrees Celsius in Barcelona - a significant heat stress for a classically UK based athlete. In any normal circumstances this would increase HR, RPE (rating of perceived exertion), oxygen uptake at a given speed and carbohydrate utilisation. In practical terms this means average running pace is likely to be lower whilst there is an increased risk of fatigue. In order to reduce the impact of heat, a period of acclimatisation is essential... basically a prolonged period of exposure to the climate expected so that the body can adapt. This will normally take 7-14 days although the fitter the athlete, normally the quicker the acclimatisation. In truth, I'm not convinced on a practical level whether any runner not normally accustomed to 30 degree heat can run a fast marathon even with the greatest acclimatisation. This is why, amongst other reasons, those who typically live and train in these climates tend to reign supreme.

With the difficulties of running in the heat comes the obvious additional impact of hydration or dehydration. For a long time, dehydration has been linked to decrements in performance and again this is true although debate continues to rage regarding the extent of decrements, under what conditions, and whether hydration strategies should be scientific or in fact just left to the athlete's choice based on 'thirst'. Current recommendations remain the same - an athlete will sweat significantly in hot conditions, and consequently will need to replace fluids throughout the race. It would be hard to discuss what individual strategies both Andi and Ben might use, but I would imagine it will consist of a carbohydrate electrolyte drink consumed regularly throughout the race probably every 5-10k with a higher electrolyte concentration normally preferred in hot climates. I hope for there sake, the race directors can keep the drinks chilled as this can have a positive psychological impact on the athlete when compared to hot drinks. Ideally, whatever strategy the boys go with - I would imagine that they have been practising the strategy for some days now as under 'race' conditions it is important to never try anything new!

Good luck to all three and I look forward to checking out the results.

Nick