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6 Tips for Triathlon Training in the Heat

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It’s every-other-Tuesday again and I’m excited for this Tri Talk Tuesday linkup co-hosted by me, The TriGirl Chronicles and Blisters and Black Toenails! It’s been a fun way to share tips and tricks I’ve learned on my triathlon training journey, and I love reading the other insight from others on the same theme. I never feel like an expert when it comes to triathlon – I have so much to learn. But today? Today’s theme is “hot weather triathlon training” and I’m feeling like a pro at hot weather training days after spending so much time in the summer heat!

6 Tips for Triathlon Training in the Heat

1. Dress for the weather. Dressing for the weather may seem like a no-brainer, but it extends beyond just wearing a short-sleeved shirt. When you’re training in the heat outdoors, it’s best to wear clothing that has a technical fabric to ensure your body doesn’t get weighed down with sweaty cotton. The breathable fabric could make all the difference between a successful run or ride and heat-related issues. Add a visor or hat, and sunscreen to protect your skin.

2. Become an earlybird. Have a long run on a hot day? Start early to beat the heat. It’s really the best way to stay out of the most dangerous part of the day. I often shift my workouts to the evening, but the heat and humidity is still fairly oppressive and the morning is much more bearable. My Wednesday morning track workouts have been awesome for getting it done and out of the way before 7am.

Running at track

3. Don’t fear the trainer. The bike trainer can be a huge asset when training for triathlons, building muscles, strength, and endurance. It’s also a great way to train indoors while still getting saddle time with the bike you’ll use on race day.

Triathlon Bike on trainer

4. Adjust your expectations. I always like to do my best, but I have to temper my expectations during hot weather training. If I push myself too hard, I could end up making it worse for myself. So going slower, giving my body time to adjust with a longer warm-up, and not being too down if I don’t hit all my pace goals is important.

5. Hydrate early and often. I am trying to hydrate before and during the activity, and then follow up with replenishing when after I’m finished. It’s so easy to forget the before and after, or go out for a run without a handheld water bottle, but it’s so important. Even on the trainer, it’s important not to ignore it. Ever done a trainer workout in a hot garage on a summer day? Hydration is key.

SOAS Racing water bottle on bike

6. Listen to your body. Don’t be a hero – your triathlon goals aren’t worth gaining heat-related health problems. If you feel as though your body is telling you to take a break or stop, do it. And some days I’ve changed my plan based on the heat advisories by taking it indoors to a treadmill, bike trainer, or cycling class, or swapping days on my training plan.

Above all, remember why you’re doing this! For me? I’m training for triathlons to be fit and healthy, and to have fun. It’s easy for me to get swept away with triathlon and all it’s ins and outs, because let’s face it – it’s complicated and deep and there’s so many gadgets, training tools, so much data, and so many ways to improve your skills.

But I have to remember that it’s not my job and I’m just out here doing the best I can! It’s all about my body’s health and fitness, and taking care of that body on a hot day is just as important as the training I’m doing.

If you’re looking for a fall race, The Nation’s Triathlon has its last price increase on July 31 – register using my code CYNTHIA for $20 off!

Nation's Triathlon image

Our next Tri Talk Tuesday is Tuesday, August 11, and the theme is “Triathlon Favorites”! Want more Tri Talk Tuesday? All the previous posts are linked up at the bottom of this page.

What’s your best strategy for running and/or triathlon training in the heat?

Have a post about triathlon training in the heat? Link up here – just follow the linkup rules and have fun!

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The post 6 Tips for Triathlon Training in the Heat appeared first on You Signed Up For WHAT?!.


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