It is HOT! The hottest it’s ever been in the history of the world, according to the news!
Please be careful when training in the heat.
Training in the heat can cause excess dehydration, high heart rates, heat stroke, and even death if you are not careful. But you can do lots of things to help your body handle the heat and still be able to train and race. With the right strategies, you can not only cope but thrive in the heat. Here’s how:
- Gradual Heat Acclimation.
Start with 15-30 minutes of heat training and increase gradually each week based on your race distance. This can help your body acclimate to higher temperatures. It’s a good idea to plan some of your training at the exact time of day you will be racing so your body gets used to the heat both mentally and physically.
- Post-Workout Sauna Sessions
Incorporate sauna time after workouts to simulate heat stress, enhancing your body’s cooling mechanisms. Remember to hydrate adequately afterward. Sauna- sitting in a sauna post-workout for 15 minutes, building up to 20-30 minutes, can help you get used to the heat as well. If possible, do not drink water while in the sauna, but please hydrate with electrolytes post-sauna.
- Optimize Hydration and Electrolytes
Increase fluid intake before, during, and after workouts. Add electrolytes to your drinks and consider salty snacks to replenish sodium lost through sweat, like organic pickles or olives. Your body uses more calories and energy to keep core body temperatures down. I suggest sips of cool hydration every 10 minutes minimum in general while training, but especially if the heat is on.
- Cooling Techniques
Use ice packs, cold towels, or cooling vests during training. Pre-cooling with air conditioning or cold showers can also help lower core temperature before workouts. Add extra sea salt to your food and in your water bottles. Remember to add a good-quality electrolyte mix. My favorite is the watermelon electrolyte supplement from Body Health. Organic coconut water is also helpful for added electrolytes. Cool towels and sponges are sometimes offered on the race course. Using this in training works great too! Apply them to your forearms, forehead, back of your neck, and crotch area- be careful not to get your socks wet in your shoes which can cause blisters. Cool forearm sleeves can also be helpful.
- Adjust Training Times
Schedule workouts during cooler parts of the day, such as early morning or late evening. If that’s not possible, opt for shaded routes or indoor training. But if your run will be at midday in the heat you must train that way!
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Dress Appropriately
Wear light-colored, moisture-wicking clothing to reflect sunlight and facilitate sweat evaporation. A visor can shade your face without trapping heat like a full cap.
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Listen to Your Body
Pay attention to signs of heat exhaustion: dizziness, nausea, excessive fatigue. It’s okay to slow down or take breaks. Safety first! Pre-Cooling- being in air conditioning or under a fan before training or racing can help you handle the heat longer. Keep your face shaded with a visor instead of a closed-off baseball cap, and stay away from black helmets and race and training kits; black increases heat!
Implementing these strategies can make a significant difference in your performance and safety during hot weather training and racing.
Happy heat training and racing!
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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.
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