Summertime means the chances of training or racing in hot conditions is increased. Higher temperatures can have a direct impact on both training and racing.
So what should you consider?
Logic – The biology is on one hand pretty simple. Despite the varying outside temperature, our bodies want to stay consistent at approximately 37 degrees. The body has various techniques to adjust your temperature. The primary ones are i) cool via evaporation through sweating ii) cool by having the blood transport heat from the core of the body to the skin surface.
Simple right?
However, we all know that in practice this can be difficult. The challenge with training and racing is that what we want to do often pushes our bodies considerably out of usual parameters. Primarily when we are doing physical activity we generate very significant amounts of heat. Getting rid of that excess heat can tough. Particularly when we don’t have the 2 immediate reliefs of seeking a cooler environment like shade or taking a pause.
So what can we do?
Lets start with racing or events.
Preparation – Key question – Is your event in the same environment as where you currently train?
It is possible well ahead (2-4 weeks) of a key event to conduct certain excess heat training protocols. I think this is most suitable where your event is in a location that you do not have access to a similar environment to your training location. For example if you are UK based and you are travelling to an event like MdS desert ultra or Kona triathlon in Hawaii.
These protocols are primarily designed to push the body into a state requiring a strong response to excess heat. Exercise is done where heat generation is actively NOT dissipated. You get VERY hot. For example, conducting a bike turbo without a fan and with excessive clothing and/or submerging post session into a hot bath. A key response to the demand is for the body to create more blood plasma thereby aiding the cooling process in future. There is also potentially mental adaptations due to the demands.
Note: These protocols are extremely demanding on the body. They also carry an element of risk. They should be conducted with active monitoring by a second person. I believe a doctor should be consulted before any individual under takes this type of session. These type of sessions are very specialised. It can be difficult to calibrate just how hot to become and especially when too hot is reached. I would highly recommend a monitoring tool such as CORE for this. It is ideally suitable to refine the right temperature zones to target. If you conduct these type of sessions you should note i) there maybe other implications on your training given how demanding on your body these sessions are ii) the mental demands may cause you to question your enjoyment of sport, indeed to question your sanity. This should not be underestimated. The type of person who chooses these type of sessions is likely to either, complete them through extreme discipline but maybe at considerable mental cost, or not complete them and have a strong sense of underachievement / lack of preparation that they may take to the start line. Be CAREFUL! However, with careful monitoring, the correct protocols, a holistic complimentary training programme and dedicated coaching this can be very effective for heat adaptation. They key message – do these sessions with professional support.
If you are training in the same location as racing then it is much easier to adapt. Simply aim to expose yourself to training in the same weather as you could face during racing. Where possible select the timing of training to match the weather conditions you are seeking. Depending on the available conditions you can mildly apply additional some heat exposure if required. For example retaining an extra layer as you take on a hill climb, or selecting a sunny route rather than shade. Your sessions will feel harder. You should adjust expectations and effort accordingly. Your endurance sessions are the focus here. Leave the higher intensity sessions for other metabolic or movement focus.
Racing / Event – Preparations begin well ahead of the event.
- Kit –
- Having light coloured kit can help reflect rather than absorb heat.
- Sleeved tri-suits generally offer a cooler choice as they shade the skin
- Long course – consider changing into loose run specific clothing in T2
- Practice with relevant visors or caps for the run
- Get your kit wet! If you are going to pour water on yourself make sure you have practiced this beforehand. Wet kit can chaff. Also practice any transition activity, including toilet stops. Wet kit can be very different if you need to get to the loo.
- Nutrition – Ensure you have sufficient practice with your preferred nutrition as any GI issues may be elevated in warm conditions.
- Suncream – Practice your sessions with suncream particularly on your face. Ensure you are happy it’s not going to run and sting your eyes. Consider items like a sweat band.
- Hydration – Ensure hydration is a focus during the week of your event. You want to be fully hydrated through the entire week so that you are hydrated at a cellular level. It’s not just about guzzling on the morning of the event.
At the event
- Stay as cool as possible for as long as possible. The body takes a while to build up internal heat. You may feel warm on the outside, sweating etc but your internal temperature maybe totally fine. However, once your internal temperature starts to rise it can be very difficult to reduce this whilst still competing. Therefore the priority is to prevent excessive heating for as long as possible.
- This means keeping cool on the morning of the event preswim. Wear light clothing. Be calm. Don’t rush around. Keep yourself cool. Don’t rush to put on your wetsuit. Find shade. Sit down. Focus on a relaxed slow mobilisation rather than a high tempo warm-up. Be the most chilled 🙂
- Keep the fluids coming in. This is especially true early on in the bike.
- Use water to cool yourself. Ensure you leverage the higher wind speeds of bike downhills by cooling trisuit with water.
- Seek shade if possible. The course may provide you with options to be in the shade. Take advantage of this.
- Mental – You are likely going to have to adjust pace to match the conditions. Do this early and build into the race. Again avoid getting too hot too soon.
- Nutrition – With blood being diverted to i) working muscles ii) heat distribution iii) gut for digestion, it’s likely the greater demands on cooling can have an impact on digestion. Therefore stay on top of your nutrition plan. Be very mindful of not falling behind on nutrition / do not try and “catch-up”.
- The run is likely to be the point where you feel the heat the most. The lack of bike wind can elevate your body temperature. Be prepared for this switch for your body so ease off a little coming into T2 and through transition, particularly for longer courses.
- Build your pace through the run. Stay as cool as possible for as long as possible. This is similar to most pacing strategies, you want to finish strongly and recover after the finish line, rather than having to recover part way having overdone things.
- On longer courses – be prepared to walk. Yep again you are going to be quicker overall if you can keep a high average pace through strategic early walking points rather than hitting a burn out at partway and having extended recovery.
- Finally don’t forget to enjoy yourself. Racing in warm conditions can be a challenge but everyone will be feeling it. With good tactics you put yourself into a better place.
Finally there are lots of interesting articles and subsequent scientific papers on https://corebodytemp.com/blogs/news . Have a read, but keep it simple – get cool early, stay cool for as long as possible.
I hopefully have some news on the topic of heat training and racing and Core that I can bring you soon – watch this space!
It’s been a long one this week – feel free to post any questions!
