Racing and Training in the HEAT

We just returned from Pacific Crest event in Sunriver where thousands of athletes were racing Endurance events including the 72.3 BEASTMAN, Olympic and Sprint Triathlons, Marathon, Half Marathon, 25K Trail Run and more in excessive heat with temperatures above 90 degrees! Most got to the finish line so we thought we’d share some tips that helped them endure that may also help you stay on track with your fitness routine during these warm days!

Here’s some tips to assure you continue to race strong during soaring temperatures:

Drink plenty of hydrating fluids before, during, and after exercise

The American College of Sports Medicine encourages exercisers to consume approximately five to 10 ounces of fluid every 15 minutes during workouts (that’s equivalent to about 3-5 big gulps of water). Many athletes carried water with them in a bottle or CamelBak during their races.

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Remember to also take in some energy drink

Such as NUUN hydration or Gatorade to assure you maintain solid electrolyte levels.

Keep your core temperature low

During races, in addition to water, many Aid Stations will offer ice that you can hold, wet towels or sponges that you can place around your neck, misters that you can ask to get sprayed, all to assure you keep your core temperature low. Throwing water over your head will help keep you cool but don’t sacrifice water going in your body for water going over your body.

Wear loose-fitting, breathable, light colored clothing

That will help wick away moisture helping in the evaporation process and keeping you cool. Wear a sun visor and sunglasses to shelter you from the sun.

Back off on your pace

Listen to your body which is working overtime to manage the heat.  You may not be able to achieve your normal speed at the same effort so just relax and go at a moderate or easier pace. Slow down or stop immediately if you’re feeling dizzy, faint or nauseous.

Be sure that you’re rested and well-fed

If you’re tired and hungry, the effect of the heat will be much greater.

When working out or training, here’s some tips to keep your energy high and your fitness routine in check when you just can’t handle the heat!

Opt for the indoors

There are plenty of fitness opportunities that will keep you cool.  Your local gym, training studio and rock-climbing center will all have you feeling nice and cool while you’re sweating buckets!

Water sports is where it’s at

Swimming is a fabulous workout and a great way to stay cool. Kayaking, paddle-boarding, wake-boarding & water skiing are all fabulous water sports that will keep your temperature down

Head to the mountains

Often you can escape the heat by heading to the mountains where the trees and trails will provide some shade.

Let’s ride

Biking is a great workout and since you’re riding at fast speeds, the air moving over your body will keep you cooler than say a run in the heat.

Try not to exercise in the heat of the day

Plan your workouts early in the morning or late in the evening to escape the heat of the day. If you can’t live without your lunch workout and the thermometer is reading dangerous, opt for a swim, cycle, kayak or indoor session.

Be smart when racing and training in the heat and remember that staying consistent over the summer is critical to maintaining your fitness and avoiding having to start from scratch in September!

Yours in health & fitness,
Sherri McMillan

Join us for the MIDSUMMER TRIATHLON & MULTI-SPORT FESTIVAL July 30th @ Blue Lake

You’ll find strong competition on this flat and fast course, and a distance for every athlete! The event offers three distances to choose from (Olympic, Sprint and My First Tri) for the sport of Triathlon, Duathlon and AquaBike. The flat and fast course with little to no traffic warm water and a beautiful start/finish venue make the MidSummer event an ideal race to put on your calendar!