Living in an area where the temperature never goes above 90 degrees can be a challenge when you run in weather that exceeds 90 degrees. For example, I train in the Asheville, North Carolina area. This winter was especially hard and I didn’t go out to train until April. I had my first half ironman race at the end of May in Macon, Georgia. I trained a lot and felt mentally and physically prepared for this half ironman distance. I arrive in Macon in temperatures of over 90 degrees with humidity making the heat index approach 100 degrees. I got fried and never seemed to be able to excel in the day’s race because I wasn’t prepared for the heat. I began to contemplate the question of how to be prepared for the heat of the coming season.
I always knew that the heat would affect the race pace more. If you can run an 8-minute mile in 70s weather, expect to be close to 9 minutes per mile when it hits 90 degrees. The reasons are physical and mental. The physical side of this problem is that your heart rate tends to increase in higher temperatures as your body is trying to cool down. Your body works harder to circulate your blood to cool down your internal temperature. The battle is never over in the sense that your body will sweat to stay cool and circulate your blood, but eventually you won’t be able to maintain the same level of speed because you’ll tire faster. If you train in the heat more often, you have a better chance of being able to handle the heat because your body adapts to the heat. However, you will continue to struggle as the heat rises.
The mental side of this problem is that the heat seems to melt the brain. It seems that the hotter you get, the harder it is to focus on the rhythm. You just can’t stay focused when you start to experience extra sweat and your body becomes overwhelmed with heat. You literally feel like falling apart. It seems easier for the mind to be able to deal with the heat instead of dealing with the heat. Naturally we will try to find a cooler place to be and lose sight of the goals we set for the race.
There are a few ways to try to mitigate these issues. First, you can simulate some training in the heat. For example, in colder climates, you may find yourself running on a treadmill indoors. You could put on extra layers of clothing, even a sweatshirt to try to feel some of the heat. If you bike indoors during cold weather, don’t have a fan and wear extra layers of clothing. These extra layers of clothing can be annoying, but they will help prepare you for the heat. Second, you must have a solid nutrition plan for the heat. In colder climates you don’t need as much water to run or ride a bike. You don’t need as many gels or even consider salt or electrolyte tablets. When it’s hot, all these problems become more critical. You should have a firm plan for nutrition in hot weather so your body doesn’t have to work as hard trying to maintain its nutritional peak. When it’s hot, your mind turns to mush, so set reminders for your nutrition beforehand. For example, I read once where a man set his alarm clock every ten minutes while he was riding his bike to remind him that he should drink. Third, you need to consider ways to stay cool. You will need to find ways to maintain your body temperature when the outside temperature rises. Be sure to bring cold towels, ice and plenty of fluids from the aid stations to try to avoid heat waves that can overwhelm you. Lastly, consider what color and type of hat and clothing you wear. Lighter colors can help keep you warm. You may want to wear a hat that can release heat through your head. That’s why I personally wear a visor.
When you train in cooler temperatures, you should try to acclimatize to the heat. You must have a firm nutrition plan. Lastly, you need to mentally prepare yourself for the heat and prepare to fight it all the way.