As heatwaves become more frequent, it’s likely that at some point you’ll have to cope with getting your training done or competing in your main event for the year in hot conditions. As much as we’d all like to be able to control the weather, no amount of forecast checking can change the conditions we’re faced with on race day.
When the heat is on, even just emptying the dishwasher can feel like an arduous task – let alone heading out on a bike ride or a run. If heat training has you hot under the collar, or if you’re worried about dealing with warm conditions at your next race… keep reading for some top tips to help you keep your cool.
Train during the coolest part of the day wherever possible
Up and at ‘em! If at all possible, when temperatures soar you want to try and get your training done first thing in the morning before the sun really starts to beat down. This will give you the best chance of getting the training done at the prescribed intensity and it will also minimise the amount of heat stress you’re inflicting on your body. If you’re a multisport athlete and tend to have more than one session a day, opt to get the higher intensity of the two sessions done bright and early. For example, if your plan has you down to do a swim and a run you might want to consider moving your day around so you can get the run done while it’s still relatively cool outside. Then head to the pool later in the day as the heat will be less of a factor for swimming vs running. It’s also worth thinking carefully about your route or training location. If you can, opt for shady trails or consider switching your road ride for an explore through the woods on your mountain bike where it will be cooler.
All that being said, if you’re racing in the heat then your start time is very much at the mercy of the race organisers. Particularly with longer events, such as a full distance triathlon, this means you’re going to have to deal with being out on the course during the hottest part of the day. While it may not be ideal, there are steps you can take to prepare during training and strategies you can follow come race day to help you optimise your performance in hot conditions.
Hydration is key
Regardless of whether you’re training first thing in the morning, during the hottest part of the day… or not training at all. Hydration is even more vital during hot weather than it is day to day. That means not only sipping little and often throughout the day, but taking steps to replenish those all important electrolytes that you’ll be losing through sweat.
Check out our Hydration blog post for some top tips on how to manage your hydration when you’re training and racing in the heat.
Choose your kit wisely (and don’t forget the sunscreen)
Baz Luhrmann said it, and we’ll repeat it: wear sunscreen. Look for a sport-specific sunscreen that is both water- and sweat resistant. Even if it claims to be a ‘once a day’ application, it really is worth re-applying after a few hours if you’re going to be out in the sun for a long period of time. Not only will sunburn leave you looking like a drumstick squashy sweet if you’re out in your cycling kit, it’s also painful and of course has long term health implications. Get that factor 50 on and keep it coming!
All greased up and ready to go? Good. Now let’s talk kit. For hot sticky days, you want kit that is lightweight, ultra-breathable, quick-wicking and fast-drying. UV protection is also great as an extra measure on top of your sunscreen. Our new Vulcan Kalahari jerseys really comes into their own during the summer months. Pair with the matching socks (because no one wants fromagey-feet) and a pair of our Ibex Bodyline bib shorts, and hot weather rides will feel like a breeze.
Make sure to take plenty of fluids with you on the bike. For really warm days, consider preparing your bottles the night before. Pop one in the fridge, so it’ll be cold for the first part of your ride, and stick the other one in the freezer. There’s nothing worse than being stuck with horrible warm drinks after the first hour of riding, so you’ll be grateful for that cold second bottle as it defrosts.
If you prefer to explore on two hooves instead of two wheels, consider getting yourself a hydration vest for your run training. This is essentially a small backpack, designed to be worn while running, which contains a water bladder and a straw so you can keep sipping on the go. There’s some really great value options out there and it means you can stay hydrated throughout your session rather than arriving home gasping for a drink.
Manage your effort and adjust to the conditions
When you’re training or racing in the heat, you’re very likely to experience a higher heart rate and a higher perceived rate of exertion for the same pace or power output. This is because muscles generate heat during exercise, which combined with the toasty air temperature will quickly increase your core body temperature: “To help cool itself, your body sends more blood to circulate through your skin. This leaves less blood for your muscles, which in turn increases your heart rate.” [1] Put simply, in hot conditions you’re going to feel like you’re working a lot harder than usual for the same pace.
On a training day:
If it’s just a training day, then remember that the “training effect” is all about your body responding to the stimulus of exercise. While you may need to drop your pace or power, you’re still going to be getting the intensity you need to make gains. Training isn’t the time to be massively digging yourself into a hole and breaking yourself. Pull back the effort and just focus on staying steady, in control and getting those fluids on board. Your Strava upload might not be filled with shiny cups and PRs, but ultimately you’re still going to get the same effect from the training. Being able to adjust your effort and tick your sessions off in the heat will help your body to acclimatise and will help you to finetune a nutrition and hydration strategy that keeps you feeling strong. This is particularly valuable if you know your main race for the year is likely to be a hot one – prepare well in training, and you’ll take it all in your stride come race day.
On race day:
It’s race day and, naturally, mother nature has decided now is the time to crank the thermostat up. She couldn’t possible have done that 2 weeks ago when you had the family round for a garden party and you had to stand out in the rain poking the barbecue in your waterproof jacket. Nope. Of course not. But today, race day of all days, the heat is on and it’s unexpectedly warm.
First up, don’t panic. Accept that it’s going to be tough out there and acknowledge that everyone is in the same boat. Adjust your expectations and race to the conditions you’re presented with – not target paces based on ideal conditions. Manage your effort and keep an eye on your heart rate to make sure you’re not overcooking it too soon into the race. Have a hydration strategy and stick to it. Quite often, race organisers will have ice, wet sponges and sometimes even hose pipes at the aid stations so make the most of these to cool you down.
Racing in hot conditions often comes down to who can manage their pacing and hydration best to stay strong and consistent throughout. Try not to worry too much about your pace and instead stay focused on your heart rate and how you feel as points of reference to help you manage your effort and avoid blowing up.
Know the signs of heat exhaustion
Exercising in the heat increases the risk of heat exhaustion and heat stroke. If in doubt, play it safe and exercise when it’s cooler or make the call to sit this one out. If you are training or racing, it’s important to know the signs of heat stress so that you can recognise if you or one of your Herd needs help. If someone is experiencing heat exhaustion, the NHS recommends that you should:
- Move them to a cool place
- Get them to lie down and raise their feet slightly
- Ensure they drink plenty of water and/or a sports drink.
- Take steps to cool their skin such as damp sponges and a fan.
- If the person does not begin to feel better within 30 minutes or is showing signs of more serious heat stroke (such as loss of consciousness, a temperature over 40C, shortness of breath, seizures) then do not hesitate to call the emergency services. Visit the NHS website for more information on heat exhaustion.
Whether it’s a training session or your main race for the year – nothing is worth more than your health, so if you need to stop, stop. There’s absolutely no shame in making the right call to keep yourself safe.
Happy training, Herd. Keep cool, keep safe and keep that freezer stocked up with plenty of post-training ice creams!