Training and Racing in the Heat

It has happened to nearly all of us. We have a good swim, an above average bike and then we melt away on the run. We know we are trained for the race but the heat destroys us mentally and physically. The same thing happens on our long workouts...either we see performance declines or we are wiped out for the rest of the day.

Hopefully by now, you understand the importance of understanding your fluid loss and how a decrease in body weight can be detrimental. In addition to fluid loss, it is important to take proper steps to reduce your core temperature. The body loses heat from areas where there is more blood flow--hands, feet and head. Thus, you must learn to combat the heat lose through a series of heat reducing techniques.

• Heat Acclimatization--It takes time to get used to the heat. If you have an upcoming in warm conditions, then you should spend some time outdoors during the warmer part of the day. For most Ironman athletes, the run starts around 1:00-3:00. It is strongly encouraged that you try running during this time of day so that you can simulate race conditions.
  

• Get Outdoors--It shocks me how many athletes spend a majority of their time indoors. I have no doubt that running on the treadmill with your air conditioning set at 72 is a pleasurable experience. But on race day, you will not adjust. Your core temperature and heart rate will increase. You might actually melt.
  

• Proper Running Attire--This also amazes me when I run around my neighborhood. I am not shy person, so I will run shirtless and always in running shorts. Ditch the cotton t-shirts in favor of some wicking material or something mesh-like. You clothes need to be breathable. There is a reason running singlets are so unattractive. I am also a big fan of a hat or visor. It keeps the sun out of your face.

• Proper Hydration--Understanding fluid loss is just the beginning. Your body needs more than just water to stay properly hydrated. This is why sports drinks are served during races. Sports drinks contain glucose and sodium which increase the water absorption rate in the body. They also contain a number of vitamins and calories which aide in performance. In the summer, I carry a water bottle with me for any run longer than 30 minutes.
  

• Electrolyte Replacement--Similar to above, replacing electrolytes aides in speeding up water absorption. Potassium, sodium, magnesium, calcium and chloride all can be packaged in a number of ways. While sports drinks provide a basic level of electrolyte replacement, many athletes use supplements. Personally, I am a fan of Hammer E-caps on the run and Nuun in a dissolved form.
  

• Recover and Rehydrate--It sounds like common sense but I imagine most of us shirk this responsibility. To recovery, you need to restore your body to its previous form. This means fluid, electrolytes, etc. A good recovery drink is always beneficial. I prefer chocolate mike or Endurox. But recovery goes beyond just that 30-60 minute window. It is keeping up the rest of the day. I am a huge fan of using Nuun as a recovery drink several hours later. I have learned that when I am still feeling wiped out, it is likely an electrolyte imbalance. I will drop a Nuun tablet in a bottle of water and enjoy.
  

These are just a few basic tips to apply in your daily training. As you become accustomed to training in the heat, you need to start thinking about how you can better race in it too. Here are a few of my favorite tips:

• Cups of water--Use the aid stations to your advantage. I will douse myself in water whenever possible. The cooler I can keep my head, the better I feel.
  

• Sponges--I love these things. I prefer to place two in my tri top near my shoulders or pecs and one on the back of my neck. When I dump water on my head, the sponges catch some of the excess fluid and keep me cooler for the next mile.

• Holding ice--Races with ice at aid stations get the best reviews from me. At Gulf Coast, I experimented with this idea and it worked. I asked for a cup of ice and during the mile, I would pour some of it into my hand and clench it. What it did for me was forced my brain to acknowledge the cold sensation in my hand rather than the pain in my legs. Also, it helped keep me cool. When the ice melted, I would rub that hand across my face to provide it some cool relief.

• Cold towels--Similar to sponges, I strategically place them on my body--namely the back of my neck or I wipe my face with them.
  

As summer approaches, it becomes even more critical for us to rethinking our nutrition and hydration plan. As stated before, the plan begins before the workout. If executed properly, the body will recovery more effectively and efficiently thus allowing you to reach even higher performance gains.

Here is a picture of my Nike Dri-fit sleeveless running shirt 10 minutes after a 90 minute run.