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Training and Racing in the Sun

Of course, endurance athletes are exposed to significant periods of sun during long training and racing. A common question if you are heading to the Ironman Hawaii is how you can protect yourself from the hot tropic sun, or even during your long Sunday run or bike ride. One observation I made many years ago is that healthy athletes don’t burn nearly as much or as fast as those who are less healthy. This may be due to a variety of reasons, as a healthy diet can protect your skin from overexposure to the sun.

Consider these factors:

 

 

Getting roasted by the sun is associated with an inflammatory reaction; the more inflammation, the more severe the burn. But by maintaining a good balance of fats, especially the inclusion of fish oil, you control inflammation and protect yourself better from a long day in the sun.A full spectrum of antioxidants—from beta-carotene and lycopene to the vitamin E complex (all eight components) and natural vitamin C—found in the diet can also help protect the skin during sun exposure; in particular, these help control free radical reactions in the skin.Because a long day in the sun can significantly reduce the body’s folic acid levels, consuming sufficient vegetables and fruits will help offset this, potentially restoring healthy skin.Those with normal levels of vitamin D may not burn as fast or as badly as those with low levels.

The body has natural protection from overexposure to the sun. The skin’s production of melanin is responsible for this tanning process by providing protection against excess ultraviolet light. It’s normal for the skin to redden during very long training or racing, but by day’s end, or the next morning, the skin should be back to normal. This does not constitute sunburn, just a sign of high exposure, which should be tolerated by a healthy body. If in doubt about how much burn you have, use cold water immediately after a long period in the sun, which can dramatically speed the healing of the skin. While a cool shower is helpful, getting into cool water, covering all areas of exposure if possible, is ideal.

Even when you’re healthy, in long training and racing, certain skin areas will be more vulnerable. The ears, nose, lips, and head are easily burned after training or racing all day in many geographical areas. Proper clothing, including a hat that shades these areas, is very important. Even the right length hair can help, especially for the ears and neck. Products such as zinc oxide can also help if necessary. Clothing can also help shade other areas such as shoulders and arms.

Question: Can you get sufficient sun and vitamin D exposure on overcast days? I just don’t like training in the sun all that much and where I live—Cleveland—overcast days seem to be the norm.Answer: Even an overcast, cloudy day can provide you with some exposure to sufficient sunlight to obtain smaller amounts of vitamin D. But on a cloudy day in Cleveland, you might obtain only about half the amount if you’re working out midday. The denser the cloud cover, the less vitamin D, and when the air is higher in moisture, such on those humid days, even less. First, establish your vitamin D levels through a blood test; then bring your levels to normal if they’re not already there by using cod liver oil if necessary. A follow-up blood test will tell you whether you’re successful or not.

Of course, building at least a moderate tan is still a very important way to protect the skin. But if you’re racing an ultramarathon in a very sunny location, for example, and know you will burn, using products that rely on zinc oxide may be effective. There are even certified organic versions available.