article by Matt Zepeda

This is the time of year when the sun and heat can be one of the biggest obstacles to great training and racing.  When the temperature rises there are several things that you can do to protect and prepare yourself.

Protection

First and foremost; hydration, hydration, hydration.  Drink often and early when training or racing as dehydration in the heat will become your number one challenge.  Additionally, drinking your H2O will not be enough of a hydration plan.  As your sweat volume increases, you will need to replace lost electrolytes through sport drinks or pill form.  If going for a long run or bike, plan ahead and have stops to replenish your fluids.  And yes, you also need to stay hydrated while swimming.

When you go out for your workout, choose the correct clothing.  Light (lighter the better) clothing that is made of micro-fiber material will help you stay cool and wick away the sweat.  Most heat will be lost through the head, so wear a visor or light running hat.  Avoid heavier cotton fabrics for workouts this time of year.  Besides choosing the right clothing, choose better times of the day to train.  Avoid 10am-3pm and take advantage of the longer days to complete your workouts in the morning or evening.  Protect your exposed skin with sunscreen and eyes with sunglasses anytime you are outside training or racing.

Always listen to your body about over-reaching, dehydration, sun stroke, or physical issues that can be exacerbated by heat training.

Preparation

At some point, you will have to race in heat and you will need to be ready for the conditions.  When you expect your next race to be hot you will need to train in the heat so that your results do not suffer.  First, start slowly when training in the heat.  Do your aerobic intensities in the heat and do your speed work or higher intensity training indoors or during cooler times of the day.  To physically adapt to racing in the heat, you will only need to train in these conditions for 10 days consistently.  After that point, your body has made the physical adaptations that it is going to in the heat. 

Make sure to practice your hydration and nutrition plan during your heat training.  As the temperature rises, so will your fluid intake.  More importantly, in longer races many athletes include solid foods into their nutritional plans.  It's important to keep in mind, though, that when we race in hotter environs our bodies are working harder and it makes it more difficult to digest solid foods.  Take home message?  What works for a Spring or Fall long-distance race may not be the best choice nutritionally for an August IronMan.  Always practice your hydration and nutritional plan in different environments. 

Race hard and stay cool!