Training and Racing in the Heat

Tips for Training and Racing in the Heat

Training and racing in hot conditions place extra stress on your body. Managing heat effectively requires smart acclimation, hydration, fueling, pacing, and cooling strategies.

1. Heat Acclimation

Start preparing 2–3 weeks before race day.

• Train in warm conditions for 30–60 minutes when possible

• Add extra layers during workouts (only if safe)

• Use post-workout sauna sessions (15–30 minutes) if available

• Progress gradually—heat adaptation takes time

2. Hydration & Fueling

Hydration

• Drink fluids before, during, and after training

• Aim for 500–1000 mg sodium per hour in hot conditions

• Monitor sweat rate (weigh before/after long sessions)

  • Replace ~1.2× fluid lost

• Pre-hydrate for 2–3 days before race day

  • Pale yellow urine is ideal

• Use cold fluids when possible (ice, frozen bottles)

Fueling Adjustments

• Heat can slow digestion—liquid nutrition may work better

• Be flexible with electrolyte intake; needs may increase

• Practice your hydration and fueling strategy in training

3. Race Kit & Gear

Clothing

• Wear lightweight, breathable technical fabrics

• Choose white or light colours to reflect heat

• Train in your race kit to ensure comfort

Sun Protection & Chafing

• Apply extra chafe cream (sweat increases friction)

• Use oil-free, water-resistant sunscreen

• Wear sunglasses and a peak cap to reduce glare and heat stress

4. Cooling Strategies

During Training & Racing

• Seek shade whenever possible

• Pour cold water on wrists, neck, and head

• Use ice from aid stations in your hat, jersey, or sports bra

Pre-Race Cooling

• Use ice vests, cold towels, or shade before the start

• Hydrate with cool (not ice-cold) fluids

Discipline-Specific Tips

Swim

• Rinse your face with cool water before starting

Bike

• Start conservatively—overpushing early raises core temperature

• Pour water over your head and arms at aid stations

• Keep fluids easily accessible

Run

• Walk through aid stations if needed to hydrate properly

• Use ice and water to manage core temperature

• Be prepared to slow down if overheating

5. Pacing Adjustments

Heat alters how your body responds to effort.

• Heart rate may increase 20+ bpm

• Expect lower bike power and slower run pace

• Use Rate of Perceived Exertion (RPE), not just pace or power

• Adjust effort early to avoid overheating later

6. Extra Tips for Racing in the Heat

Pre-Race

• Taper properly but maintain light heat exposure

• Start fully hydrated

• Sip electrolytes the night before and morning of the race

Training Adjustments

• Schedule long or hard sessions early morning or evening

• Use indoor training to control temperature when needed

Post-Race Recovery

• Rehydrate with electrolytes, not just water

• Cool down gradually

• Use cool showers or ice packs on pulse points (neck, wrists, armpits)

Key Takeaway

Training and racing in the heat requires preparation, flexibility, and patience. Manage hydration, pacing, and cooling wisely to stay safe and perform at your best.

Useful Links

Triathlon Race Pace Calculator for pacing strategies.

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