The Desaru Coast half: 158 meters of climbing and a sun that shows no mercy

It's not flat, and the elevation isn't the problem

Two 10.5 km laps, 21.1 km total, 158 m of official elevation gain. On paper, that's not much. In practice, the rolling profile combined with the heat changes everything. The course loops around the Ferry Terminal and the Els Club Desaru: the first kilometer has tree shade, then come the exposed stretches. And when you start running, typically late morning for age-groupers, the sun is directly overhead with no clouds. In past editions, the heat index hit 37-38 °C.

The real opponent: thermoregulation

Race reports from 2023 describe a race where athletes stuffed water bottles into their trisuits to cool down. That's not folklore: it's the strategy that works here. The second half of this half is decided by your ability to keep your core temperature down, not by the pace in your legs. The good news: aid stations are frequent and well stocked, with food, ice and Vaseline. Use every one of them. Ice on your head, neck and inside the trisuit; water over yourself at every pass. Walking 10-15 seconds through an aid station to cool down properly costs less than blowing up at kilometer fifteen.

Pacing: start slower than you think

The race pace you built over the winter doesn't apply here. Rule of thumb for extreme heat: start at a pace that feels too easy and hold it for the entire first lap. If you have something left on the second lap, spend it on the final rollers. Take the short climbs at a controlled effort or, if needed, power-walk them: the time cost is minimal, the thermal savings are big. Anyone coming from northern Europe or an Italian winter without acclimatization should add an extra margin: several finishers report slowing down well beyond expectations on the second lap.

How to prepare

• Heat training in the final 2-3 weeks: run sessions during the hot hours, or with extra layers if you live in a cool climate. Even better: arrive in Desaru a few days early.
• Hill running in the heat: add elevation to your hot sessions. The course demands exactly this mix.
• Practice your cooling protocol: in a long run, simulate the aid stations. Ice in the trisuit, water over your head, sponges. Find out what you can tolerate and what bothers you after 10 km.
• Test your shoes wet: with all the water you'll be pouring over yourself, you'll be running soaked. Make sure your shoes and socks don't shred your feet; the Vaseline at the aid stations exists for a reason.

Plan B

If halfway through the first lap your heart rate is off the charts or you stop sweating, slow down immediately and switch to a structured run-walk strategy: run between aid stations, walk through each one cooling down thoroughly. It's not giving up, it's the fastest way to reach the finish line in those conditions. The frequent aid stations make this plan sustainable.

One last thing: the shaded first kilometer is deceiving. You'll feel good, you'll want to push. Remember that's the only easy stretch of the course. Manage this half as a race of 21 aid stations, not 21 kilometers.