Newsletter 40 | Training and Racing in the Heat: How To Do It Better

Training in the Heat

We’ve covered training in the heat a few times before but as warmer temperatures begin to ramp up I wanted to take a fresh look at the most current research examining how best to acclimate to heat as well as stay cool before and during a race.

If you want to head directly to our latest post please click here.  If you’re short on time, here are a few of the highlights.

  • If you’re not riding regularly in the heat, expect a performance decline of at least 3-6% during a hot ride or race.
  • If you’re hoping to ride better in the heat, shoot for around 10 days of heat exposure, either consecutively or every 3rd day spread out over a month in advance of your hot race.
  • Choose the heat acclimation strategy that works best within your training/environmental constraints.
  • Get more mileage from your initial heat acclimation by periodically exposing yourself to heat throughout the remainder of your season, especially in advance of upcoming races in the heat.
  • Once you’ve nailed your own heat acclimation strategy, experiment with different pre and mid-cooling strategies.  Remember to test well in advance of an important race.

Interested in more of the nitty gritty of heat training?  Head over to our post at the blog and dig in!

Nate Dunn
Founder/Head Coach
Data Driven Athlete