Countdown: 3 Weeks

Susan G. Komen 3-Day™ would like to thank New Balance, the official training partner of the 3-Day, for sponsoring the Virtual Personal Trainer.

Your 16-Week Training Schedule for This Week

Skip to Your Fundraising Step of the Week: Never Miss An Opportunity

Training Tip of the Week: How to Handle the Heat
To help prepare for hot weather conditions that you may experience during the 3-Day^® you must train under conditions similar to those of the event itself. It will be cool when the walk begins in the early morning but quickly heat up by the afternoon. For these reasons, you must include training walks during the hotter parts of the day. You also should vary your walking terrain to include sidewalks, trails, asphalt and hills. Conditions that mimic the actual 3-Day will help your body adjust and be prepared for the event.

Carry a water bottle with you at all times to help you monitor how much fluid you are consuming. For long walks over 45 minutes add a sports drink as well. Hydration is key to keeping you cool. There will be trays of cold water at all of the pit stops along the route. Bring a bandana or two to dip in the ice water and wrap it on your head or neck. Do this at every pit stop.

Dress in layers so that you can remove clothing as the day becomes hotter. Apply sunscreen and carry it with you on your walks to reapply. Most importantly, pay close attention to your body and stop and rest in the shade if you get too hot or tired.

If you begin to get hot, do not push yourself. Rest at the pit stop and get fluids and a snack. If you need help getting to the next pit stop, signal a sweep vehicle to take you there. Take advantage of the air conditioned sweep vehicles to cool down and rest. Check in with medical at the pit stop if you have any signs of dizziness, nausea or chills. If you need to get off the route, there are buses that will take you to lunch to await the opening of camp. Once camp is open, you will be taken there by bus.

Once in camp, do not go immediately to the showers. Give your body time to rest and equilibrate. It is best to rest, get a snack and something to drink. Do not rest in your tent if it is too hot as you can overheat. Find a shady spot in camp and rest there. Once you are rested, then go to the showers.

The right apparel is a big factor in your enjoyment of the 3-Day. That’s why it’s important to look for fabrics that will help keep you dry and comfortable during your journey.

Your Fundraising Step of the Week: Never Miss an Opportunity
Now is not the time to be shy. Let everyone know that you are training to walk 60 miles. Let them know your hope and purpose is to eradicate breast cancer. Let them know what your fundraising goal is and then ask for a donation. This is a great opportunity to educate your community and fundraise at the same time.

		New Balance Training Corner Make excellent happen in the heat. Prepare for temperatures to get hot, hot, hot during the 3-Day event with training walks in warm conditions.
To avoid a meltdown, the experts at New Balance have tips for exercising in the heat. Drink water and sports drinks during the walk as hydration is key to keeping cool. Dress in layers and remove clothing as the day progresses. Wear lightweight moisture wicking fabric to keep dry. Most importantly, listen to your body. If need be, take a rest and give your body time to cool down at pit stops. Beat the heat to make excellent happen.

P.S. Click here to add a daily training reminder to your Outlook calendar.

NOTE: Each 3-Day participant is solely responsible for all fundraising efforts in connection with his or her participation in the 3-Day, including compliance with all applicable laws. Before fundraising, be sure that your fundraising idea or event complies with all applicable rules and laws.

NOTE: The health, safety and training information provided to you in connection with your participation in the 3-Day is not intended to replace or be construed as medical advice and any such information is not a substitute for seeking medical advice or treatment from your medical provider. Before starting any exercise program or following any recommendations, advice or other instructions regarding training for the 3-Day, you should first consult a physician and have a physical examination.