31 May 2016
PEDRO’S TIPS: DEALING WITH HEAT
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With summer about to hit the northern hemisphere, heat and humidity will start to play a role on how you perform in training and races. Living in Phoenix, AZ, certainly makes training in the heat harder than in most places, with temperatures well over 100F mid-day. Even if it’s “only” 90-100F, your body will tend to easily over-heat, your heart rate will greatly increase and fatigue will set in quicker. For the average person, the core temperature is 97F (36C) which means that if you are standing still at a higher air temperature, your body is already working harder to keep its core temp cooler. With movement, work to keep it cooler is exponential. When you fail to hydrate at the same rate you are losing fluids and sodium, you will have your body “red lining”. The longer the exercise, the more you will have to hydrate.
First of all, it would be important to have a coach that is sensitive to the fact that you will be training under [possible] extreme heat. By that, I mean a coach who knows that you should reduce your training volume, but not necessarily the intensity. Again, under the heat, your body will have to work harder to keep the core temperature lower, even if you are not moving. On the bike, wind or any breeze that may flow outdoors will help your body to lower its surface and core temperature, meaning you shouldn’t necessarily restrict your training to indoor sessions; it’s all about not over-heating.