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Racing and Training in Hot Temperatures: 5 Essential Tips to Perform at Your Best!


Summer is here, and with it comes the challenge of training and racing in hot temperatures. Whether you're preparing for a marathon, triathlon, or just trying to maintain your fitness routine, heat can be a major factor affecting your performance. In collaboration with Brownlee Fitness, we've compiled five essential tips to help you stay cool and perform at your best, even when the mercury rises. 🌞


1️⃣ Hydrate, Hydrate, Hydrate

Hydration is crucial when exercising in the heat. Your body loses more water through sweat, so it's important to keep those electrolytes flowing before, during, and after your workouts. Aim to drink water consistently throughout the day and incorporate electrolyte-rich drinks to maintain your sodium, potassium, and magnesium levels. 💧

Pro Tip:

Consider carrying a hydration pack or bottle on longer runs and rides. Not only will it keep you hydrated, but it can also serve as a cooling mechanism when sprayed over your head and neck.


2️⃣ Sun Protection

Sun protection is non-negotiable when training outdoors. Wear a high-SPF suncream and make sure to take it with you during exercise. Reapply every two hours, especially if you're sweating heavily. Don’t forget your sunglasses, hat, and UV-protective clothing to minimize sun exposure. ☀️🧴

Pro Tip:

Choose a sweat-resistant suncream to ensure it stays effective even during intense workouts.


3️⃣ Adjust Your Effort

Listening to your body is key in hot weather. The heat can elevate your heart rate and make exercise feel more challenging. Adjust your effort and modify your sessions based on the temperature and how you’re feeling. This might mean slowing down, taking more breaks, or shortening your workout. 🏃‍♂️🌞

Pro Tip:

Train early in the morning or later in the evening when temperatures are cooler. If midday training is unavoidable, seek shaded routes or indoor alternatives.


4️⃣ Salt Tabs

Replenishing your sodium levels is essential to avoid cramps and fatigue. When you sweat, you lose a significant amount of salt, which can lead to dehydration and muscle cramps. Salt tabs can help replenish these levels and keep you performing at your best. 🧂

Pro Tip:

Experiment with different salt tabs during training to find what works best for your body, and always carry them during long workouts or races.


5️⃣ Heat Adaptation

If you’re training for a race in a hot climate, heat adaptation techniques can be beneficial. This might include training in hotter conditions, wearing extra layers to simulate heat, or taking hot baths post-workout to acclimate your body to higher temperatures. 🛁🔥

Pro Tip:

Gradually increase your exposure to heat to allow your body to adapt safely. Start with shorter sessions and build up your tolerance over time.


Stay Cool and Perform Like a Pro! 💪

By incorporating these tips into your training routine, you can beat the heat and ensure that you're performing at your best, no matter the temperature. Remember, staying hydrated, protected, and smart about your effort can make all the difference in your summer training and racing.

Stay safe, stay cool, and enjoy your summer workouts! For more tips and training plans, follow us and our partner @brownleefitness.

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