Long and short-term preparation/mitigation strategies to protect athlete health and optimise performance in the heat.
Summary: Endurance performance is compromised when performed in a hot and/or humid environment. Unprepared endurance athletes are at an increased risk of performance decrements and exertional heat illnesses/stroke (EHI/S). World Athletics Championships (Doha ‘19 & Budapest ‘23), and the Tokyo 2020 Olympics, saw elite endurance-based athletic competition in extremes of heat and humidity. Prospectively, the Paris 2024 Games could be similarly challenging, especially if conditions like the 2022 Parisian heat wave are seen. Thermoregulatory, medical and performance data continue to emerge from these elite endurance-based events held within extremes of heat and humidity, shedding light on how adopted preparation strategies translate to performance and health outcomes on the road during elite-level competition. Various evidence-informed strategies exist to mitigate part of the expected performance decrements and reduce EHI/S risk. Long-term strategies focus upon the procurement of a heat acclimated or acclimatised (HA) phenotype. Short-term, typically race-day strategies, focus on the reduction (e.g., cooling) of body temperatures or the perception of these body temperatures by higher centres alongside appropriate nutrition and hydration practices. However, despite these high efficacy approaches many athletes (including those participating in World Championship/Olympic events) remain unprepared for endurance performance in the heat, due in part to practical and logistical limitations of existing strategies. This talk will outline with specificity to elite road-race endurance athletes training and competing in the heat: (i) thermoregulation and performance; (ii) HA and related practical challenges/solutions (e.g., adaptation decay and integration with the athletic taper); (iii) cooling and nutrition strategies; (iv) how elite athletes prepare (or not) for such competition and the translation (or not) of this preparation to performance and health outcomes within race; and (v) a summary of evidence-informed and practice-ready strategies to optimise athlete health and performance in this context.
Biography: Lee is a Reader in Exercise and Environmental Physiology at Loughborough University (UK), within the National Centre of Sport and Exercise Medicine. He is also a Visiting Research Fellow at the University of Technology Sydney, in the Faculty of Health and the Human Performance Research Centre. Previously, he was Head of Research Operations at Aspetar, Qatar (a FIFA and IOC Research Centre of Excellence). He is a Fellow of the American College of Sports Medicine (FACSM) and European College of Sport Science (FECSS). Additionally, he is accredited as an Exercise Scientist/Physiologist for Research by the British Association of Sport and Exercise Sciences (BASES) and Exercise and Sport Science Australia (ESSA). He has over 100 peer-reviewed publications, and supervised many PhD students and has received ~£1M in external/internal research funding. His research and practitioner roles focus upon preparing elite athletes for training and competition in the heat, with a lens towards optimising their health and performance. Lee worked closely with and/or led several federations and sports during their preparations for Tokyo 2020 (and continues to do so for Paris 2024) as well as several World Athletics World Championships. Twitter: @DrLeeTaylor
so thank you everyone pleasure to see you thank you very much to the organizers and really looking forward to chatting to you going to spend most of the time today talking about how we prepare for endurance exercise in the heat to do that there’s a little bit of a road map we’re going to discuss whether heat is a new problem or has it always been there what does it mean for performance and health what we can do about it do Elite athletes do what we think they should do if not why and some general summary tips for all and if I’ve got time we’re going to talk about some tech and Ai and monitoring within this space so the first question is a pretty obvious one and hopefully we all agree that the world is getting significantly hotter exponentially so over the last 5 to 10 years the last four years have been obviously the hottest on record if we think of major competitions so Tokyo for example and we look forward to Paris and if any of you were Doha 2019 World Champs exceptionally hot and humid conditions even at midnight consequently we see these sensationalist and evocative images all across the mass media we’ve seen unprecedented changes to the way that Elite Sport has competed within for example in Tokyo we saw promptly after the Doha World Championships the road races moved from Tokyo to seoro unsuccessfully when you look at the weather conditions in both cities we’ve seen major competitions such as the World Cups change Seasons we’ve seen the laws of the games change we’ve seen fixtures and races changed at the very last minute for example at the muskot world race walking championships if we would have prepared for the seasonal average of around about 20° early spring in mustat we actually saw 31 wbgt at 6 o00 in the morning so heat continues to be a challenge if we think about Paris where there’s no air conditioning those athletes are going to have to live without AC train warm up any multi eventors and potentially half the day is above 30° C maybe over 40 with dir water and potentially mosquitoes because there’s no AC so the windows are going to be open in the athletes Village if we look perspectively through to La couple of hundred miles away from the hottest ever temperature ever recorded on the planet Tokyo 2025 hot and humid similar to thep pics and numerous World Cups across numerous countries it’s going to be very very hot the challenge really is we have more Sports in a hotter world and we have these elongated seasons for most sports track and field included so we’ve got more competitions with a shorter winter a longer summer so inevitably we’re going to have more competitions in heat additionally if we use a UK context for example the real challenge is mov moving from Winter into spring and hot spring days so if the marathon was last weekend when it was 22° C we’ve moved from a spectacularly wet and cold winter especially if you just moved back from Doha through to 22° C with a variety of athletes from the top to the bottom of the performance spectrum and the real challenge there is that we haven’t de developed seasonal climatization marathons in the UK at the end of the summer are not the same problem as London on a day so season climatization is really important and of course seasons are longer and being brought into those spring months so the simple answer is it’s going to get hotter but it’s probably always been hot we’ve just probably not publicized it quite as much as we used to so three major competitions and three athletes we’ve got the former Empire games Jim Peters Gabby Anderson from the LA games in ’94 and Callum for from the Melbourne Commonwealth gangs quick pop trivia question what occurred for the first time at the LA 884 Olympics with regards to the marathon yes I thought you might get the answer yeah crazy to think that’s the first marathon so just a quick video to contextualize what happens if we don’t prepare appropriately over quite a large time frame freaking Englishman entered the gates of Empire Stadium to write an agonizing chapter into the history of international game dazed and dehydrated he collapsed just 220 yd short of his goal inside Empire stadium with the nearest competitor miles behind be such a roar go up when this girl crosses the line the agony in the ex I made it and these are really worrying moments for Callum Hawkins he’s just collapsed and I think the dehydration and the weather and the Savage Pace he produced at the start might be getting to him he’s desperately trying to carry on here Callum unfortunately has got himself in a situation where he may not even finish oh this is such a shame for Callum Hawkins he is so brave and so talented it is boiling hot here just past 20 past 10 in the okay we’ll we’ll leave it there you get the point if we don’t respect the Heat and we don’t prepare for it or we’ve been even mildly sick in the leadup to the race we’re highly susceptible to these types of things occurring as I said it’s always been hot if we look back to some of the hisor gains even in relatively recent memory we’ve had some very hot days I think it’s really important to carefully delineate or separate an athlete that’s hot and bothered and not expressing their True Performance capacity and someone having a serious exertional heat stroke IE a serious Cascade of medical events it’s okay to be hot and bothered when you’re exercising if you’re prepared appropriately and on the extreme end of the scale if there’s prompt Treatment available generally things are okay but we’re talking about mitigation versus serious medical consequences so just to put that into context these are the UCI world world cycling championships in Doha in 2016 so this is the couple of the three girls teams that made the podium from the time trial these are their core temperatures from those teams when they finished so any of you that are A&E dos if someone comes in with one of those temperatures you’d probably be scurrying at some point and very concerned this is them 20 minutes before they went to the podium if you speak to the practitioners for those teams those girls look like that after every race irrelevant of the conditions so remarkably tolerant to High Core body temperatures if you’re well prepared Todd’s going to do a much better job at this than me so I’ll leave that all to him from my perspective as an applied sport scientist working in this space as soon as we see any kind of slurred speech gate disruption cerebral involvement we’re really worried call very very quickly then move for care Todd will cover all of this and there’s lots of great resources out there so to understand what we can do about it it’s important to understand why that happens and it lends lends it to us to been able to use these mitigation strategies so the conceptual heat balance equation governs all of these approaches why the bad things happen and how we can mitigate them it’s obviously a very dry equation so we’ll use a slightly more applied construct so we’ve got our green person here who’s running the London Marathon tomorrow they’re producing heat as a consequence of locomotion so they’re consuming oxygen unfortunately as humans we’re very inefficient at generating motion and Locomotion through the consumption of o2 the byproduct is heat so we’re generating heat as a consequence of movement we’re also directly and indirectly acquiring heat from the environment around us so we’re acquiring heat we’re generating heat as humans we generally want to maintain our core body temperature around 37° C so we try to lose that heat we do that through two principal mechanisms the first of which is dry heat exchange at the skin surface convection radiation typically low percentages low single figures of heat loss the king or queen in space is wet heat exchange evaporative heat loss so that is sweat onto the skin it’s evaporates through from the skin through phase change we Liberate the heat the environment that’s around us the challenge is is when that environment around us is very humid so the water vapor pressure is very high there’s nowhere for that sweat to go so a classic example you’re all familiar with if you’re doing your spin class or on a w bike when you’re injured or whatever you’re doing there’s a huge of sweat when we finish that’s basically absolute wasted biological resource because it’s not evaporated it’s just sweat you just sweat it on the floor and you’ve got to clean it up that’s why we’re on the turbo we have a great big fan in front us to encourage evaporative heat loss but if we can’t sweat in a Doha Marathon for example rapid increase in body tissue temperatures so if our gain plus our production is not met by dissipation we have a rapid rise in body tissue temperatures initially performance is decremented if left unchecked get very sick and untime well all death is untimely but you can potentially die so in terms of why this decrements performance this is a very complicated but I make it simple integrative model of why this occurs we have an increase in body tissue temperatures they conspire to alter cardiovascular function very simply put we don’t deliver what we need to to the muscle or remove what what we want to and our ability to lose heat through thermal regulation is compromised if that rise in body tissue temperatures continues we have decremented performance exertional heat illnesses exertional heat stroke how big is that how big is that decrement it depends on the sport but if we look at the Doha World Champs in terms of the marathons we’re looking at 20% the prior World Championships probably anything between 3 and 5% and there’s a a variety of other sports on that slide as well for context so what does this mean for performance if you’re only athletes out in the room you want to know what percentage am I looking at how do I adapt my pacing how do I not blow up in the race so this is really cool data along the xaxis we’ve got marathon time in minutes this data is taken from the top three male and female finishers for about 26 years across all the major marathons really interesting data on the Y AIS we’ve got the performance decrement in percentages and then each of the lines represent a wbgt wet bulb Globe temperature that’s an integrated index of how hot the environment is including humidity temperature wind speed those types of things so if we look at the quick guys and girls around about 130 to 150 minutes we can see at 25 wbgt about 4 to 6% decrement in performance you’re certainly not going to run a PB in the heat especially if it’s a hilly course if we look at the model data from the world Athletics Championships from 99 to 2011 pretty simple relationship the longer the event the hotter it is the greater the performance decrements we didn’t really have any extreme data until the Doha World Championships anybody that was there would realize it was pretty warm and humid and here we are seeing performance decrements between 15 and 24 25% in a worldclass field just prior to the the Tokyo Olympics zero wind speed 80% humidity 3132 wbgt bearing in mind this is at midnight so it’s not even during the day so simple answer to that initial question endurance performance in the heat is reduced can we mitigate it yes but we’re certainly not going to run a PB in the heat we’re not magicians so mitigation two principal mechanisms we have heat to climatization a long-term approach and we have complimentary strategies Cooling and hydration proximal to the race day how much mitigation do we need a lot is the simple answer and remember anything we do should be altering this conceptual heat balance equation in some way we start cooler we offset those perceptions we change the Skin’s temperature to encourage evaporative heat loss so remember conceptual heat balance equation and our green person exercising so the long-term strategy hopefully you’re all screaming out the answer heat acclamation is king or queen in this space provides the most robust protection to athlete health and performance we have over a Century’s worth of data in this space and just to contextualize that for you we’ll use four or five of the key um adaptations we get from heat acclimatization exercising and resting heart rates and core temperatures plasma volume so what we sweat from and the sweat process itself and how these consolidate to improve performance or capacity in so this is a systematic review um any of you that are unfamiliar with Forest plots essentially anything moving to the left or right of that zero point that means something’s changed the length of the line is how much it has changed by we generally want them to move left or right depending on if it’s a positive or negative relationship and we want it as far away from that zero point as possible if we look at those key adaptations so performance and capacity resing exercising heart rates and core temperatures sweat rates and plasma volumes and then the abbreviations are pretty self-explanatory St is short-term LT is long-term it’s really clear long-term heat acclamation most Rob robust protection to Athlete Performance and health the next question if you’re preparing Le athlete is I’ve invested all this time in becoming acclimated how long do I keep those adaptations how do they Decay how enduring are they it’s a real good point of practice a really nice thing from this other systematic review is that let’s say for example early in the season you do a 15 day heat block you procure this nicely adapted uh heat heat acclimatized phenotype if we go back relative to several key competition dates across the cycle we probably only need to use between eight or 12 additional topups so we get more bang for our buff if our athletes already had a robust block of acclamation that means we can invest less time resource later and we can maintain the quality of the training stimulus so it just makes absolute sense to have them robustly acclimated pre-season top it up regularly so we can maintain the training impulse to improve the the performance capacity and it makes sense the longer you do this for the more enduring uring they are quite a bit of variability a little bit of sex variability as well how we do this we either choose a natural approach so we go for a nice Cape Town UK winter training camp or we go for an artificial approach which could be a heat chamber or it could be hot water immersion sauna bathing additional clothing a combination thereof the key the core aspects of that IR relevant of the approach which is used is 14 days of exposure ideally heavy sweating High skin temperatures and High Core temperatures a minimum exposure of 60 minut minutes and we want to be preparing for the worst I.E where what is the worst possible conditions that athletes are going to prepare for we don’t want to hope for the best classically we’ do this in a heat chamber and Halas so that’s Arabic finished everyone should be acclimating that should be the end of our conversations however we know even with a Century’s worth of data telling us exactly what we need to do it doesn’t happen if we look at the Beijing world championships for example only 133% of the longdistance athlet surveyed did any heat prep at all so there’s definitely something a barrier stopping us translating evidence-based practice uh sorry the best evidence into practice we look at a variety of World Championships we’ve seen the adoption increase with the surveyed athletes but we’re still hovering between 50 and 65% when we know that acclamation is the king the king or queen of those strategies we have aailable able so we were really interested in this because luckily I’m a practitioner as well but we sit in our academic rooms and we go you should be doing this crack on and do that we assume it’s going to happen but it doesn’t work like that so we really interested to understand those barriers this is just the same data Graft in a slightly different way so whilst the aspar we put together some resources deliberately prior to the Doha 2019 Champs to educate the athletes and all of their stakehold holders and other practitioners of what to do for the Heat and we’re pretty confident that that improved adoption prior to Doha plus we’ve got Tokyo on the horizon interestingly when we asked the athletes in muskat in a variety of languages as well this wasn’t just in English if they were aware of the revised beat the heat resources 83% weren’t aware so just really um stresses the importance of the governing body and the federations to reinvigorate these um educational resources and the can be effective and of course Tokyo was covid effective so what were the main barriers hopefully you can all guess what they were cost is important to access and facilities and travel access to knowledge and facilities and being from a cold environment generally makes things much more trickier to do stuff rather than living in San Fran for example where it’s pretty good all year round and surprisingly we saw the females genuinely adopted less of the these heat related practitioner appro heat related preparation approaches and if we are being super polite about the athlete and the practitioner knowledge this is the politest way we could say it for the paper so some biolog biologically implorable and or non-evidence informed answers from athletes and practitioners so the athletes fair enough but the practitioners which could be doctors physios physiotherapists simple questions what’s the maxim um biologically tolerable temperature for a human we’ve got 50° C what’s the minimum we’ve got 20 and really we should all know that it’s not quite that bad and there are some other horror stories in there as well so we should be acclimating our athletes we have some we can improvise with other strategies if we’re struggling to get that into their training regime or periodization for the year doesn’t really matter if you come from a cold uh country there’s generally a solution available uh Callum for example after Melbourne he basically had a wooden shed in his garden in Scotland which is always cold and wet if you’re not from the UK and bought some heaters from one of the supermarkets up the road and he came forth at Doha in a world-class field after horrendous exertion or heat stroke so in the UK we’d say there’s lots of blue Peter approaches available to make these types of things work and I have to be careful saying that because I’m getting old and it doesn’t generally resonate with the undergrads anymore so just to wrap things up in the heat acclamation space sent of data we know what to do implementation is generally the challenge that we have in this space a poity of a genuine Elite athletes data in that space especially the girls and it’s really about planning your year out acclimating early topping up when you need to lots of alternative strategies they don’t have to be sexy Solutions short-term prep again we’re manipulating that conceptual heat balance equation we can call the athlete prior to during or after the exercise bounce if we look at precooling we’re generally looking to physically change those body tissue temperatures whether that’s through ingestion immers or immersion or application of a cold fluid body or medium and there’s a variety of approaches we can do that this is the data from some of the athletes prior to Doha you can physically see the differences in the type of cooling approaches which were used in terms of mid Cooling as any of you know it’s very difficult to physically cool the body during High um endurance-based activity in well trained athletes we’re generally looking to SL um slightly reduce the rate of change in body tissue temperatures and the key thing is changing the perceptions of those temperatures you feel cooler than you actually are and when’re manipulating the gradient between the core and the skin temperature and dust the environment around you and we’re transiently altering that conceptual heat balance equation different ways we can do that we’re generally looking at pouring ice collars ice hats all those types of things and there’s some really good laboratory data in this space that by just manipulating the thermal perceptions not the physical body temperatures we can improve endurance performance in pretty well- trained athletes in very robustly designed projects and there’s emerging data from The Real World as well and again this isn’t groundbreaking science but not going to win a nobo prize the French were doing it years ago so we’re definitely not going to are we Farah when he was competing at a high level Evan at um Rio for example these are not new strategies and obviously at Doha the athletes couldn’t get enough of it because it was absolutely boiling so we acclimate either in a sexy chamber or a non-sexy shed bath whatever it may be we have complimentary strategies which include um cooling pre or join the event afterwards generally emergency reasons or just to improve athlete comfort and then hydration as well so in terms of hydration and I’m a big proponent of keeping things really simple so first of all the strategy should start in the days leading up to the competition secondly the competition strategy starts a few hours before the race so urination and those types of things and fluid absorption has occurred so the athletes comfortable before they start in competition we’re generally aiming for roundabout maximum of 2% body mass reduction very well trained athletes in the Heat this is going to be impossible you’re not going to get enough fluid into them if you do they’re definitely going to be sick so we’re just sensible in this space the question I get a lot is what should it be made of carbohydrates and electrolytes most people running the marathon would probably be okay with 40 to 60 G an hour around about there with a good source if you’re a slightly slower Runner maybe get some real food inside you got habituated athletes especially cyclists we can get some very high carbohydrate absorption levels to 100 G an hour um the biggest thing I’d say is most commercially available beverages don’t have enough electrolytes in them so capsules electrolyte capsules are really good for that population they can go in your running belt so a high quality buffered electrolyte capsule something that’s informed sport tested would be really good hyper nutria is a horrible thing that’s going to happen Todd will probably talk about that quite an easy way to avoid that for slower Runners sweating a lot drinking a lot of water the big thing is practicing these things you wouldn’t Rock up to a championship and say right I’m going to take these gels I’m going to do this I’m going to guzzle all of this ice slurry well practiced and piloted a menu of options available take the race day temperature Implement your plan so we all sit as I say unfortunately sit in both camps but both an academic and researcher and a practitioner we sit in our academic palaces dictating what everyone should do the wrong person speaks to the athlete they’re turned off in 10 seconds what’s really important to myself and my group is communicating these findings to the people that need them so most of our papers now have these nice beautiful infographics in them that can go up in the locker room easily palatable multiple languages u a doctor called Sarah Carter does these who’s based in Charles Darwin University key collaborator and thermal physiologist she’s a far better graphic designer than I am but we’ve put together these recommendations which are evidence-based to satisfy the academics and the academically orientated practitioners as well as the athletes and those who maybe their English isn’t their first language or whatever may be so just to summarize that the biggest thing is just be sensible practice it if you’re going to drink an insane amount of fluids which you don’t need make sure you take the electrolyte capsules for example there are some things that can go wrong if you’re aggressively cooled it Alters your pacing strategy at the early part of the race so you go off like a rocket it’s important to understand running by your watch rather than your feel until your body tissue temperatures and that Central to peripheral integration is caught up with itself and you can negatively affect affect the sweat onset response so I’d normally say you probably want to start the cooling once sweating started that’s probably a good way to to start that and plan and be sensible so just wanted to show you what a successful strategy looks like so if you’re aware aware of an athlete called Evan dumy fortunately good friend of mine very open on Twitter very much athlete centered and a good advocate for what athletes need and want he’s also got an MSC in kinesiology so Sport and exercise science to us so definitely give him a follow he’s hoping to medal at Paris as well and you can probably recognize my bald head and the other chap in the red uh top is Trent stellingworth another great person to follow on Twitter very very good practitioner from Canada the Canadian Institute so Evan offin says that hot conditions are an equalizer I don’t know if we agree or disagree but I think they’re a performance opportunity irrelevant of what country you live in if you get your prep right as shown with Callum you can be fourth in a world-class field not long after having a horrendous EHS so for me I think they’re a really good performance opportunity maybe I’m biased so just an example of this Evan went through Rio Doha didn’t get a medal at Doha bronze in Tokyo really good prep really well prepared menu of options stuck to it trusted the process trusted his watch early on if we look at someone like Johan Denis who’s the current well he’ll be forever I would imagine the 50k world record holder because the race is now defunct never prepares for the heat some horrendous pictures and toilet related issues for numerous races and basically dnfing in anything that was remotely hot because he didn’t pair if you read French and you can see the slide he’s basically saying it’s glad the race has moved to sorro it was still hot and humid and he bombed out of that race as well because he hadn’t prepared so that’s just one athlete just wrap things up by talking about multiple athletes at the Doha World Championships so a really big team of people there great collaboration to be involved with some very cool data so we had real time theography looking at skin temperature inestable core temperature pills to understand core temperature and understanding what practice is and asking athletes what they did long story short because I just got the white card from Courtney is if you acclimated you finished higher your ranking was better and you finished with a lower body temperature pretty much irrelevant of how you climatized second thing most athletes utilize pre-cooling probably not effectively most of them didn’t have the best strategy there was no point warming up in Doha it was boiling in terms of mid cooling nearly everyone did it and they were desperate to use them caps ice collars whatever approach you used so what does it look like using a successful mid cooling strategy to manipulate skin temperature so three figures across the bottom essentially we’re showing that if your skin temperature was lower you were less you were more likely to finish the race if your gradient was more favorable so your core temperature compared to your skin temperature so your skin temperature was lower so the Heat moving from your periphery to your uh your extremities you were also more likely to finish the race if you also had that more favorable skin temperature you were less likely to have dnf by collapsing on the track or visit the medical tent clearly showing that acclamation works a mid effective mid cooling strategy also works and then those athletes that had a lower preis uh skin temperature faster completion time and we couldn’t identify ify a specific cooling method but pre-race skin temperature was related to Performance and it moved us away from this core temperature Centric model of Elite Performance where we’re obsessed with the core temperatures we’ve shown in non-medically compromised individuals they can tolerate a remarkably High core temperature skin temperature is really important from a performance perspective and in terms of medical perspective in terms of DNS and illness presentation and these are our guidelines within that space so just to wrap things up heat acclamation works cooling hydration can be beneficial knowledge is variable in this space and I think the governing bodies and the federations have a key role to play in this education works really well we need athlete Advocates and have athletes involved in the process so I’m not going to talk about technology and monitoring why don’t you use your question time to briefly talk about a Okay cool so I’ll rewind my brain um so there’s lots of chat about tech anyone who’s anything from a recreational to a high level athlete here probably got a Garmin on my wife maybe changed my watch because she said it didn’t look very nice cuz it’s scab old Garmin she stood at the back so if you look at her you can shame going to let me wear it next time but we’ve probably all got a wearable Within Reach of us at the moment even if it’s just our phone some provide good data some provide bad and there’s been lots of chat in this space especially leading up to to Tokyo now we’re leading up to Paris from our space we we like collecting the data so we understand what’s happening so like the Doha data for example and this you can just about see is a dashboard of a elite athlete in the 10K Final in Tokyo so that athlete’s got an ingestible core temperature pill skin temperature some gate pods on their feet some heart rate data we’ve got all the environmental data and you can see them running around the track I was watching that on my phone in Doha we had someone on the ioc committee watching it um in the stadium obviously there’s some um competition regulations where you can’t feed that back to the athletes or the coaches but that’s pretty cool and this is a few years ago and this system is much much better now basically see them finish very hot High Core body temperatures not unexpected but that raises lots of in interesting questions because we know that athletes can tolerate remarkably High Core temperatures so probably even four or 5 years ago if one of the medical staff saw someone with 41.5 degree core temperature they’re probably pretty Keen to pull them out and they could be running the best ever race to secure them sponsorship in a place for four years so there’s lots of ethical considerations very individual responses to the heat so that’s me finished so thank you very much for your attention