Living in an area where temperatures never exceed 90 degrees can be a problem when you are driving more than 90 degrees in weather. For example, I train in the area of Asheville, North Carolina. This winter was especially harsh, and I did not go to workouts until April. At the end of May in Macon, Georgia, I had the first race with a semicircle. I trained a decent amount and felt ready mentally and physically for this semi-iron distance. I come to Macon with a temperature of more than 90 degrees with humidity, which makes the heat index close to 100 degrees. I was roasting and could never succeed in the race because I was not ready for the heat. I began to think about how to prepare for the heat next season.
I have always known that heat will affect the work that works the most. If you can run an 8-mile mile in the weather in the 70s, then expect it to be close to 9 minutes per mile by the time it reaches 90 degrees. The causes are physical and mental. The physical side of this problem is that your heart rate tends to work higher at higher temperatures as your body tries to cool. Your body works more to circulate in the blood to cool your internal temperature. The battle never ends with your body sweating to keep you cool and spreading your blood, but you can’t ever maintain the same level of speed because you are tired faster. If you exercise in the heat more often, you have more chances that you will be able to finish through the heat because your body adapts to the heat. You will still fight, although as the heat increases.
The mental side of this problem is that heat seems to melt in the brain. It seems the hotter it is, the harder it is to focus on the pace. You simply cannot concentrate when you begin to experience additional sweat, and your body is welcomed by the heat. You literally feel yourself falling apart. It seems easier to think so that you can control the heat, and not deal with the heat. We, of course, will try to find a cooler place, and we lose sight of the goals that we set before the race.
There are several ways to try to alleviate these problems. First, you can imitate some training in the heat. For example, in colder climates you may find yourself on a treadmill inside. You can put on extra layers of clothing, even a hoodie, to try to feel some heat. If you cycle indoors in cold weather, you don’t have a fan and put on extra layers of clothing. These extra layers of clothing can be annoying, but they will help prepare you for the heat. Secondly, you need to have a solid nutrition plan for the heat. In cold weather you do not need so much water to run or ride a bike. You do not need as many gels or even consider salt tablets or electrolytes. In hot weather, all these problems become more critical. You must have a solid plan to eat in hot weather so that your body does not work so hard to try to maintain its peak of nutrition. When it is hot, your mind will become a mess, so you need to set up reminders about your diet in advance. For example, I read once when a man set his alarm clock every ten minutes while he was riding his bicycle to remind him to drink. Thirdly, you need to consider ways to stay calm. You will need to find ways to maintain body temperature when external rates increase. Make sure that you take cold towels, ice and plenty of fluids from the station assistants to try to prevent the heat waves that can survive you. Finally, consider what color and type of hat and clothes you are wearing. Lighter colors can help avoid heat. You can wear a hat that can give off heat through your head. That is why I personally wear a visor.
When you exercise at cooler temperatures, you should try and acclimatise before the heat. You must have a solid nutrition plan. Finally, you must mentally prepare for the heat and prepare to combat all of this.
