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Beat the Summer Heat While Training

Posted on Aug 12, 2010 by Kim Reistad   |  

As endurance athletes, runners, cyclists and swimmers it is hardly possible to race and train in the summer without battling the heat several hours a week. Unless you are content to spend all your time on the treadmill, indoor trainer or temperature regulated pool, you'll no doubt find yourself battling heat and humidity (not to mention forearm and shin sweat) on a regular basis. Maintaining hydration and keeping your core temperature as low as possible will serve you well; here are a few additional things you can do to limit the effects of heat in the summer months.

Time your workouts

It seems obvious but schedule some or all of your workouts early in the morning or late in the evening. While pre-dawn workouts aren't always possible, they provide an excellent opportunity to get your workout in before the heat and humidity take over. If you aren't an early riser, use a power nap later in the day as an incentive to get up and go. Evening workouts can also provide a break from extreme temperatures although heat and humidity can linger well past sundown, especially in the south. I've headed out for many a run at 8:00 in evening when temperatures were still in the upper 80's and humidity was 80-90%. The drawback of evening workouts is the effect is has on sleep; it can take hours to wind down from an intense workout which can wreak havoc on your sleep schedule.

Hydrate Before, During and After Your Workouts

Most athletes know the importance of hydration during an intense workout, but during the summer months especially it is vital to hydrate before and after exercise as well -- even while swimming. Before a long workout or race, stay properly hydrated in the days and hours leading up to a big event. Aim for 5-7 liters of water daily. I carry a 1 liter water bottle with me throughout the day and refill it; it keeps me aware of how much I've consumed at certain points during the day. Additionally, staying hydrated throughout the day is a better alternative than slamming a ton of water at the end of the day to play catch up. During exercise, aim for 8-15 oz every :15 in hot weather. This may require strategic placement of water bottles or coolers along your running route but pre-planning is a good alternative to heat stroke or dehydration. I have had several athletes suffer the effects of dehydration and heat-related illness during a race and it's not only scary, it can be hard to recover from quickly.

Keep your core temperature low

Much has been written about scientist Allen Lim who's been working with Lance Armstrong on ways to keep his core body temperature down, thus maximizing power in his muscles. It is doubtful many of us have a scientist at our disposal but there are ways to incorporate what we know about body temperature into our training and racing regime.

At rest, our core temperature hovers between 97.7 and 99.5 °Fahrenheit (°F). Our body's thermostat, the hypothalamus, responds to temperature receptors in our bodies and makes adjustments to maintain a constant core temperature. During exercise it becomes difficult for the body to make these adjustments; heat is produced from working muscles and your core temperature rises. While Lance has undergone testing covered in ice vests, most of us will need to rely on more readily available techniques such as cold towels and ice water. Prior to a long workout or race, heavily wet a small towel or washcloth and place it in a Ziplock bag in the refrigerator. Take the cold towel with you and wrap it around your neck or put it down the front of your sports bra or race suit. This is especially helpful during the bike to run transition of a triathlon; keep the cold towel in a cooler or insulated bag and grab it at T2. During a long ride, take a bottle of ice water to pour over your head during the ride. I'll often carry a third bottle in the back pocket of my cycling jersey which regulates my core temp and can be used to drink or pour over my head later in the ride. During a road race or triathlon, pour ice water over your head at every water station to keep your body temperature as low as possible. Remember, ice is your friend and it's inexpensive.

Acclimatize

Acclimatization is the process of training your body to perform in a new or different climatic condition. Building a tolerance to a particular training condition will allow you to performing under stress in that condition come race day. The more you train in heat and humidity, the better your ability to deal with those conditions when it counts. While training for a recent Ironman 70.3 in Hawaii, triathlete and nutrition guru Ben Greenfield did jumping jacks and other exercises in a sauna, and trained indoors with a heater several times a week to simulate his upcoming race conditions.

With a little planning and creativity, you can limit the effects of heat and humidity during the summer months and make training and racing a little more enjoyable (not to mention less dangerous). Before you know it, cooler temperatures will set in and you'll miss the days of forearm sweat!

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Tami cooling down at an aid station