Training and Racing in the Heat

Tips for Training and Racing in the Heat

Training and racing in hot weather bring unique challenges. Your body must balance staying cool while keeping you moving, which places extra demands on hydration, nutrition, and pacing. Here’s how to prepare and perform at your best:

1. Heat Acclimation

💡 Start acclimating at least 2–3 weeks before race day by gradually exposing yourself to heat.

• Train in warm conditions for 30–60 minutes daily.
• Wear extra layers during workouts (if safe) or use indoor heaters.
• Use post-workout (if available) sauna sessions (15–30 min) to improve heat tolerance.

2. Hydration & Fueling

🚰 Stay Hydrated:

• Drink fluids (water & electrolytes) before, during, and after workouts.
• Aim for 500-1000mg sodium per hour during training and racing in the heat.
• Monitor sweat rate: Weigh yourself before and after long workouts—replace 1.2x the weight lost in fluid.
• Pre-hydrate in the 2–3 days before race day—pale yellow urine is ideal.
• Use cold fluids (freeze bottles, use ice) to help regulate body temperature.

🔥 Fueling Adjustments:

• The heat affects digestion—opt for easily digestible liquid nutrition if needed.
• Be flexible with electrolyte intake; you may need more than usual in hot races.
• Practice hydration & nutrition in training to avoid surprises on race day.
• Learn more: Nutrition Strategies

3. Race Kit & Gear

👕 Clothing:

• Wear lightweight, technical fabrics in white or pale colors to reflect heat.
• Train in your planned race kit to ensure comfort and breathability.

🧴 Sun Protection & Chafing:

• Apply extra chafe cream—more sweat = more chafing.
• Use oil-free, water-resistant, fragrance-free sunscreen to avoid irritation.
• Wear sunglasses and a peak cap to reduce glare and prevent tension headaches.

4. Cooling Strategies

❄️ Stay Cool:

• Seek shade whenever possible to reduce heat stress.
• Pour cold water on your wrists, neck, and head to cool off quickly.
• Use ice from aid stations inside your hat, jersey, or sports bra.

🌬️ Pre-Race Cooling:

• Use ice vests, cold towels, or shade before the race start.
• Hydrate with cool—not ice-cold—fluids to prevent stomach discomfort.

🏊 Swim:

• Rinse your face with cool water before starting.

🚴 Bike:

• Start easy! Pushing too hard early increases your core temperature.
• Pour water over your head and arms at aid stations.
• Keep bottles in aero hydration setups for easy access to fluids.

🏃 Run:

• Walk aid stations to properly hydrate.
• Use ice & water to keep your core temperature down.
• Be prepared to slow down if overheating—adjust effort, not just pace.

5. Pacing Adjustments

⚡ Heat Increases Heart Rate & Lowers Power/Pace

• Your heart rate may rise by 20+ bpm as your body works to cool itself.
• Expect a lower bike power output & slower run pace in high heat/humidity.
• Use Rate of Perceived Exertion (RPE) rather than just pace or power.
• Adjust pacing early to avoid overheating later in the race.

6. Extra Considerations for Racing in the Heat

🏁 Pre-Race Preparation:

• Taper properly but maintain some heat exposure leading up to race day.
• Start fully hydrated—sipping electrolytes the night before & morning of the race.

📆 Training Adjustments:

• Long sessions & high-intensity workouts should be done early morning or late evening to avoid extreme heat.
• Indoor training can be a good option to control temperature & hydration.

🌡️ Post-Race Recovery:

• Rehydrate with electrolytes, not just water.
• Cool down gradually—avoid shocking your system with ice baths.
• Take a cold shower or use ice packs on pulse points (wrists, neck, armpits).

Useful Links

Triathlon Race Pace Calculator for pacing strategies.

Phil's Blog Post: How to Race a Triathlon in Hot Weather.