Hot Weather Racing and Training Tips

Michelle Fjetland using cold sponges at Clearwater 70.3.

Credit Kathy Morrisson & Alissa Anderson of Raise the Bar

It looks like we have hit the hot part of summer here in the Pacific Northwest. Here are a few tips that Alissa and Kathy have gathered over the years while racing and working with local triathletes.
 
Hot Weather Ideas

• Cold sponges if on course, tuck in bra/tri top shoulder straps, squeeze cold water on head
• Ice- ice in hat especially powerful
• Cold fluids- not always an option at a warm race but if there is cups of water and ice, take that
• Hat/Visor- keep the sun off your face, hat suggested if ice/cold sponges on course
• Light fabrics
• Water over head
• Sodium- take in sodium from the beginning of the bike into the run
• Arm coolers- an option out there to keep you cool
• Stay within limits—watch HR, pace and RPE
• Especially make sure you are hydrating on the bike, there is a tendency to not feel as hot on the bike and then to under hydrate because it “must not be that hot out”
• http://well.blogs.nytimes.com/2012/08/15/strategies-for-hot-weather-exercise/ 

---