How to cope with the heat
Hot weather training, or heading abroad to race? You need to know how to cope with heat so you can cross the finish line safely on race day. Here's how smart triathletes cope with the heat.
This Summer's heatwave has shown us that even UK triathletes need to think about how to cope with high temperatures and searing sun on race day. Don't let the effects of heat ruin your triathlon. Whether you're in the midday wave of a local Sprint triathlon, or heading abroad to compete in an Ironman, here's what you need to know about racing on hot days.
How can heat affect race performance?
Even slightly increased air temperature, sun strength and humidity will affect your race performance (not to mention your recovery). Dehydration, changes in respiration, excess sweating, loss of electrolytes and mineral imbalances will all have a disconcerting effect on your body, and potentially rattle your race-day mojo if you're not prepared. The effects of over heating on a competitive triathlete include negative race performance, inability to properly recover, headaches, muscle cramps and spasms, and mindset issues.
How do our bodies adapt to hot weather?
Give your body enough time, and it will adapt well to hot weather training and racing. Expose your body to training and recovering in hotter conditions and it will go through a series of physiological adaptations as it acclimatises. Cooling will begin earlier, by sweating at lower core temperatures. The body will sweat more, to cool itself faster. Blood plasma will increase, so the heart can beat more slowly and still pump blood effectively. You'll lose less salt than normal when you sweat, protecting your body's mineral balance. And your thirst cues will adapt, making you naturally want to drink more. Smart stuff!
Practical steps for hot weather training and racing:
- Stay out of the sun and hydrate really well in the week leading up to your race.
- Build acclimatisation time into your race plans. Head out two weeks in advance to give your body ample time to adjust.
- Assess your sweat rate so you can get hydration spot-on. Weigh yourself before and after a training ride in hot weather. For every pound (lb) lost, you need to take on around 16 oz (500ml) of water or electrolyte fluid during your next ride or race, taken on steadily throughout the bike leg.
- Use aid stations wisely: pour water over yourself during the bike and even the run, grab some ice, and tuck wet sponges inside your tri-suit.
- Never leave yourself without a full drinks bottle on your bike.
- Stay on top of nutrition as well as hydration. It's easy to lose your appetite when it's very hot.
- Stick to your nutrition plan to get those essential calories in.
- Triathlon clothing can help you cope: sunglasses and a hat (better than a visor, because you can put ice inside the hat!) will keep the sun off your skin and make you feel better.
Finally, don't underestimate the power of a positive attitude. Don't focus on the heat. Focus on the finish line!
