Racing the VinFast IRONMAN World Championship in Kona, or any other traditionally hot race? We want each and every one of you to feel and perform your best and that's why Feisty Media has partnered with IRONMAN to bring you our Free Women's Education Series.

In this episode, host, Selene Yeager, leads a panel of coaches, dietitians, and experts on all topics related to training and racing in the heat.

The expert panel includes:

Marni Sumbal - MS, RD, CSSD LD/N

Lauren Antonucci - MS RDN CSSD CDE CDN

Dina Griffin - MS, RDN, CSSD, CISSN, METS II

Dr. Nathalie Kirby - PhD in Exercise Physiology Research Scientist in Human Physiology and Health

They discussed:

• Unique ways women are impacted by performing in the heat 
• How to counsel athletes on developing a hydration plan for hot weather races
• Dangers of overdoing it with sodium
• Recommendations on the amount of fluids, carbohydrates, and sodium levels during your event
• Why you want to take in small doses of fluids and carbohydrates in a "drip" fashion
• Can you come back from GI distress on the race course?
• Special considerations for Masters athletes
• What should athletes be doing in the week leading up to the race?
• Advice on handling jet lag and how to avoid “poop lag”
• Thoughts on sauna protocols and acclimating during the heat upon arrival in your hot climate 
• Tips on avoiding hyponatremia and keeping carb and electrolyte levels "topped off" on race week
• Do’s and Don’ts of drinking soda and Coke on the course

Follow Women for Tri for more inspiration and information on training and racing IRONMAN 70.3 and IRONMAN distances.