How to Train and Race in the Heat: Top Tips for Triathletes and Runners

Training or racing in hot weather? Here's how to adapt your sessions, hydration, fuelling, kit and mindset to perform at your best – even when it’s boiling.

It’s getting hot out there!

So if you’re training or racing in the heat, it’s time to adapt how you do things. Here’s how to stay safe, perform well, and make the most of your training when the temperature rises.

Adjust your pace and power in the heat

When it’s hot, your body has one main priority - keeping you alive. That means blood is diverted away from your muscles and gut towards the skin to help cool you down. So don’t be surprised if you can’t hold your usual pace or power.

Instead, focus on the goal or purpose of the session. It should feel the same effort-wise as it would on a cooler day – even if your numbers are lower. You’ll still get the same training benefit, you're working just as hard, and learning what pace you can hold. But without ruining the session by pushing too hard.

Add heat training before a hot race

If you’ve got a race coming up that might be hot, start doing some heat acclimation sessions 2-3 weeks before race day.

Good news - even if it’s not hot on race day, heat training can still improve performance by increasing blood plasma volume. Bad news - it’s sweaty and uncomfortable!

Key points:

• Start easy and build up e.g. 30 mins up to 60 mins

• Get your body as hot as possible WHILST STAYING SAFE e.g.

  • Z1-2 turbo session with windows shut and wearing lots of layers

  • Sauna sessions

  • Hot yoga

  • Hot baths

• Stay well-hydrated (but avoid cold water to avoid cooling down)

• Dont compromise your taper, keep it easy and dont underestimate how hard heat training can be on your body

  
  

Women may need more heat sessions

Some research suggests women might more sessions to adapt to the heat compared to men. But unless you’re a pro, that might not be practical. Just do what you can. I’ve definitely felt the benefits with fewer sessions, so it’s still worth doing even if you can’t tick every box.

Adapt your pace on race day

Even after heat training, racing in the heat will still feel harder. Your body is working to cool you down, which mean there's less left to power your muscles.

So be smart – listen to your body and adjust your pacing. Going too hard at the beginning will mean you go slower overall, and potentially have a miserable day!

Adapt your nutrition and hydration

Blood is diverted from the stomach to the skin to cool you, so can take on less energy. Reduce your energy intake slightly, learn what works best for you.

Make sure you hydrate, hydrate, hydrate, before, during and after, and make sure that includes electrolytes. Train your gut to take on more fluid (including electrolytes).

Keep fuelling and hydration separate so that you can take on more or less liquid as needed without messing with your fuelling plan.

Adapting your kit and mind for the heat

If you'll finish the water you start out with, how will you replace electrolytes? Rather than stopping to pop electrolytes into your bottle, consider the electrolyte pills you swallow.

Test and check your kit for the heat - how can you reduce chaffing, which socks don't give you blisters if you're pouring water over your head etc. Consider lower tyre pressure if its really hot (especially if racking bikes overnight in a hot country, air expands as it warms).

Work on mindset, it could be a tough day, and your goal

time might need to change, but it's still your goal race, how can you get the most out of it?

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