Summer Training: Adapting to the Heat

Summer is in fully swing. Temps are soaring, humidity is excessive, and training blocks are at an all time high. Am I right?! Training in these less than ideal conditions is tough stuff. It requires a bit more planning and the willingness to throw pace out the window. For a lot of us, that’s hard. But, I have a few tips to help you get through the dog days of summer.

Pre-Load & Replenish

Always good practice, but even more so in the summer. Get up with enough time to hydrate before your sessions (especially if it’s a big one). And the hydrating doesn’t stop there. Continue staying on top of your intake during your sessions and after. A good mix of electrolytes and water is key. If you know you sweat out a lot of salt choose a mix that gives you the sodium you need to replace. Good options include NUUN, LMNT, Tailwind, etc.

Make Adjustments

While it might be hard get up earlier, sacrificing that extra hour of sleeping in could do wonders for your workout. Stay out of the sunlight by maximizing the coolest parts of the day. If waking up earlier is too much, try waiting a bit later in the evening until the sun starts to set to get in those workouts.

Effort Trumps Pace

The miserably hot days of summer are not the times to stress about not hitting your paces or power numbers. Instead, focus on perceived effort and heart rate. These are more easily controllable in the heat while the body works to adapt to the extra stress of the temperature.

Listen to your Body

It’s okay to take walk breaks or extra water stops. By taking these breaks you are helping to manage your core body temperature and keep your heart rate more controlled.

Hope this helps. See you out there!