There’s a point in summer training where you stop pretending, you’re “just warming up” and admit you’re roasting. Whether you’re logging long runs, smashing intervals, or turboing indoors, heat throws a massive wrench into how your body performs—and recovers.
And no, it’s not just “in your head.” Heat physically changes how your body works. Your heart rate increases faster, your perceived effort skyrockets, and you burn through glycogen like it’s on sale. That easy Zone 2 session? Now it feels like threshold effort. But this doesn’t mean your fitness is falling apart—it just means you need to adjust.
The first step is managing expectations. Ditch the numbers when it’s sweltering. Pace and power targets won’t mean the same thing under thermal stress, so train by heart rate or perceived effort. Accepting slower paces or lower wattage can be frustrating, but your body is working harder just to cool itself down. That counts.
Hydration is non-negotiable. Don’t just wait until you’re thirsty—by then, it’s too late. Start sipping water or electrolytes 90 minutes before a session, carry a bottle if you’re out for more than 45 minutes, and don’t forget to rehydrate afterward. If your clothes are crusty with salt or your legs are cramping mid-run, it’s time to up your sodium game. Some athletes even weigh themselves before and after a session to track fluid loss (especially useful on the turbo).
Speaking of the turbo—training indoors when it’s warm out? That’s a sweat-fest waiting to happen. Without airflow, your body overheats fast. Make sure you’ve got at least one fan pointed at your face, another at your torso if possible, and plenty of cold fluids nearby. Bonus tip: toss some bottles in the freezer beforehand and rotate them mid-session for a cooling hit.
Now, about cooling. Before you train, a cold shower or wetting your cap can lower your core temperature. During the session, splash water on your neck or wear light, breathable gear. Afterward, don’t hang around in the heat—get inside, hydrate, and cool off. Recovery takes a bigger hit in the heat, so don’t be surprised if you feel more drained. That’s normal. Sleep might also suffer when your core temp is high, so keep your room cool and consider a short nap if your schedule allows.
The key to training in the heat isn’t suffering through it—it’s learning to adapt. The more consistent you are, the more your body will start to handle the stress. You’ll sweat more efficiently, hold your effort longer, and recover faster. But it doesn’t happen overnight, and pushing too hard too soon can backfire.
And for parents or coaches of junior athletes: Kids heat up faster than adults and cool down slower. Their bodies aren’t as good at regulating temperature, and they might not recognise dehydration or heat exhaustion until it’s too late. Keep sessions shorter, choose cooler times of day, and encourage them to speak up if they’re not feeling right. It’s about developing resilience, not testing limits.
In the end, heat doesn’t have to derail your training. With a little awareness and a few smart changes, you can still get strong, fast, and race-ready—even when it’s hot enough to cook eggs on the pavement. Train smart, hydrate well, and remember—there’s no shame in finishing that session looking like a soggy crisp. You did the work. That’s what matters.
Why Aloha Tri?
At Aloha Tri, we have decades of experience and the right coaching certifications from Ironman University, British Triathlon (Level 3) and TrainingPeaks. We offer bespoke coached programmes via the Premium TrainingPeaks platform, giving you structure and visibility into your training plan. You can choose from weekly or daily progress reviews, which provides corrective action. We have worked with hundreds of athletes of all ages and abilities and improved their performance, skills and mindset. What motivates us is the “Aloha spirit”, a powerful way to achieve a desired state of mind and body, which we translate into how we coach you. Contact me (rav@alohatri.com) to maximise your investment in your sport!
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