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There\u2019s a point in summer training where you stop pretending, you\u2019re \u201cjust warming up\u201d and admit you\u2019re roasting. Whether you’re logging long runs, smashing intervals, or turboing indoors, heat throws a massive wrench into how your body performs\u2014and recovers.<\/p>\n\n\n\n
And no, it\u2019s not just \u201cin your head.\u201d Heat physically changes how your body works. Your heart rate increases faster, your perceived effort skyrockets, and you burn through glycogen like it\u2019s on sale. That easy Zone 2 session? Now it feels like threshold effort. But this doesn\u2019t mean your fitness is falling apart\u2014it just means you need to adjust.<\/p>\n\n\n\n
The first step is managing expectations. Ditch the numbers when it\u2019s sweltering. Pace and power targets won\u2019t 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.<\/p>\n\n\n\n
Hydration is non-negotiable. Don\u2019t just wait until you\u2019re thirsty\u2014by then, it\u2019s too late. Start sipping water or electrolytes 90 minutes before a session, carry a bottle if you\u2019re out for more than 45 minutes, and don\u2019t forget to rehydrate afterward. If your clothes are crusty with salt or your legs are cramping mid-run, it\u2019s 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).<\/p>\n\n\n\n
Speaking of the turbo\u2014training indoors when it\u2019s warm out? That\u2019s a sweat-fest waiting to happen. Without airflow, your body overheats fast. Make sure you\u2019ve 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.<\/p>\n\n\n\n
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\u2019t hang around in the heat\u2014get inside, hydrate, and cool off. Recovery takes a bigger hit in the heat, so don\u2019t be surprised if you feel more drained. That\u2019s 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.<\/p>\n\n\n\n
The key to training in the heat isn\u2019t suffering through it\u2014it’s learning to adapt. The more consistent you are, the more your body will start to handle the stress. You\u2019ll sweat more efficiently, hold your effort longer, and recover faster. But it doesn\u2019t happen overnight, and pushing too hard too soon can backfire.<\/p>\n\n\n\n
And for parents or coaches of junior athletes: Kids heat up faster than adults and cool down slower. Their bodies aren\u2019t as good at regulating temperature, and they might not recognise dehydration or heat exhaustion until it\u2019s too late. Keep sessions shorter, choose cooler times of day, and encourage them to speak up if they\u2019re not feeling right. It\u2019s about developing resilience, not testing limits.<\/p>\n\n\n\n
In the end, heat doesn\u2019t have to derail your training. With a little awareness and a few smart changes, you can still get strong, fast, and race-ready\u2014even when it\u2019s hot enough to cook eggs on the pavement. Train smart, hydrate well, and remember\u2014there\u2019s no shame in finishing that session looking like a soggy crisp. You did the work. That\u2019s what matters.<\/p>\n\n\n\n
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 \u201cAloha spirit\u201d, 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!<\/p>\n","protected":false},"excerpt":{"rendered":"
There\u2019s a point in summer training where you stop pretending, you\u2019re \u201cjust warming up\u201d and admit you\u2019re roasting. Whether you’re logging long runs, smashing intervals, or turboing indoors, heat throws a massive wrench into how your body performs\u2014and recovers. And no, it\u2019s not just \u201cin your head.\u201d Heat physically changes how your body works. Your […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[11],"tags":[],"class_list":["post-577","post","type-post","status-publish","format-standard","hentry","category-coaching"],"yoast_head":"\n