To beat the heat and keep your training consistent, here are a few tips for training in hot weather:
- Drink water with electrolytes. Drinking too much water by itself can lead to hyponatremia.
- Choose a cooler part of the day for your training runs. Unless you are training for Kona, avoid those mid-day long runs.
- Select a shady and preferably non-asphalt route. If you can, run near waterways.
- Keep your hot runs in locations where you can easily get help if you need it. Avoid remote and/or exposed trails. An ideal hot run has access to fluids, water fountains or even air conditioned buildings if needed.
- Plan for short out and back repeats or short loops that allow you to get back to your car or home for refueling.
- Avoid running in cotton shirts. Cotton is slow to dry and can cause chafing and/or blistering. Breathable tech tee shirts are much better to wick moisture away from your body.
- Wear a hat or visor along with sunglasses.
- If you are trying to acclimatize to the heat, it takes about 10 days to get accustomed to extreme heat. So, be prepared that the first few days are going to be really tough on you.
Charley Perez
Charley Perez founded the Rocky Mountain Triathlon Club in 2003 and continues to be the driving force behind the ongoing operations of the club. As one of the active coaches for RMTC, he prepares and leads many weekly group workouts. Charley has been competing in multisport since the early 1990s. He started training triathletes in 2001 and while in graduate school at Wichita State University, he was an assistant track and cross-country coach with the middle- and long-distance runners.
Although Charley no longer provides individual coaching and training plans, he is available for consultation. charley@cperezcoaching.com, 303-961-1656
