Beat the Heat! Can you tell the heat is on?
It’s getting hot and training in the heat can help your body acclimate to the higher temperatures. Its a good idea to plan some of your training to be at the same time you will be racing.
I just competed at a Draft Legal Sprint race that started at 3:30 pm- so I practiced a few runs at that time of day to help me better prepare both physically and mentally,
Use the same strategies you will use on race day to keep your core body temperatures down while training.
- Hydrate and fuel a little extra. Your body uses calories to keep core body temps down. I suggest sips of hydration every 10 minutes and every 30 minutes minimum in the heat.
- Extra sea salt on your food before you train or in your water bottles, or my favorite, watermelon electrolyte supplement from Body Health all are great ways to keep your body absorbing your hydration.
- Cooler drinks can help but be careful with cramping in the stomach if its too cold; hold the ice water in your mouth for a second before swallowing and take small sips.
- Cool towels and sponges are sometimes offered as well as ice on the race course. Use these on fore arms, head, back of neck, crotch area- be careful with soaking your shoes and getting blisters. Cool forearm sleeves can also be helpful.
- Keep face shaded with a visor instead of a closed off baseball cap, stay away from black helmets, race and training kits; black increases heat!
- Never skip an aid station and reduce your pace to keep moving forward as needed.
These are just a few tips to help beat the heat! Happy heat training!
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Erinne Guthrie is a USA Triathlon Level II Certified Coach since 1999 and Chief Motivating Officer at Full Circle Coaching, LLC since 2010. Creator of the 16 week Triathlon Transformation. She has been training, racing and coaching triathletes since 1997. She is also a CHEK Holistic Lifestyle Coach Level 3, USMS Master’s Swim Coach, Motivational Speaker, Metabolic Efficiency Specialist, Mom, Mermaid and much much more.