This is simply re-printed from the Z3 Youth Triathlon Team coaches’ weekly tips.
Summer’s here so be smart and keep training…
6 Tips for Handling the Heat
- Pay attention to your heart rate: It shouldn’t be going up by more than about 10 beats per minute from what it would typically be on easy days. If it stays (or feels like it stays) consistently higher, then you may be getting into a consistently dehydrated state.
- Slow down and get in the entire workout: Most of the time, it makes more sense to slow down and get the entire workout in than simply cutting it short due to the heat.
- Mind your Hamstrings. In most runners. The first sign of dehydration is evident in the hamstrings. Pay attention on your longer runs if your hammies are getting tighter than usual: this is a good sign you’re not getting enough electrolyte fluids.
- Stretch in the evenings before bed. At that time, you should be well hydrated, and your muscles are still warm from the day. The last thing most people want to do is stretch when they feel the panic of trying to cool down after a hot run.
- Time your drinking. It takes 20 minutes to absorb your fluid intake prior to exercise; drinking large amounts quickly before you head out the door will only promote gastric empyting. Downing a water bottle will cause your system to basically blush out that glude and not absorb it properly. Nursing it over a 30-minute period is optimal pre-run.
- Don’t be afraid to give yourself a break: If you’re feeling particularly beaten down from the heat, take a day off, jump on the treadmill or trainer in the air-conditioned gym, aqua jog in a colder pool and do something to give your body a breather.