Dealing with the heat...
This time of year brings up incredibly inconsistent weather across much of the country. Temps are often swinging a full 40-50 degrees in some areas in the course of one week, and sometimes, across just a day or two.
While cold races and cold water are often the norm this time of year, unexpectedly hot races can happen just the same. It takes over a week to really acclimate to heat, so these scorchers can be a bit of a shock to the system if you’re used to temps in the 50’s and 60’s.
Heat can be physically draining but alongside that comes the mental side of things - paces drop, heart rates increase, and everything just feels harder - because it IS!
Dealing with heat, in both racing and training requires a few key adjustments:
🐌 🐢 PACE- SLOW DOWN. (really - we mean it!) Take walk breaks. Ease into your workouts a little longer. Starting off too fast in heat can have very real consequences. Take it easy before you NEED to, and the end of your race will be much, much smoother.
⛽️ FUEL. Don’t skip on this one. Heat requires extra fuel but it also may require different fuel. You may need to take in additional sodium or other electrolytes, or you may need to fuel more often as your body depletes the tank faster. If race day is spontaneously hot, stick to what you know and up the electrolyte & fluid intake. If you’re training in heat and have time to now acclimate, slowly switch things up until you find a fuel strategy that works. This applies to pre-and post-race fueling, too! You’ll need to top off fluids a little more than usual and spend a bit more energy refilling on the other side, too!
🥶 CHILL- Easier said than done, but there are things that can help! Use the ice at aid stations if you’re racing. Consider using cooling towels and/or cooling clothing if that works for you. Wear a hat or visor, sunglasses & sunscreen.
🧐 Finally, remove self-judgement. If you suddenly find yourself at a hotter than expected start line, know that you may be slower, but likely so is everyone else. The results could be different, but they don’t have to be! Be willing to change your strategy, stay positive, and aim to do your best in challenging conditions.