Summer is here in South Florida. Last week included a couple days with record highs, and this makes training a challenge. Not only can it zap enthusiasm, it can be dangerous. It doesn’t have to be. Here are a few facts and tips to help you make the best of it.
Easy does it: Let your body acclimate to the heat gradually. Closely monitor your rating of perceived exertion (RPE). Stay below race pace until RPE lowers. Don't plan your toughest or longest workouts in the heat of the day. Try to avoid the 1-4 p.m. hours when it's hotest.
Here’s to your performance: It’s not enough to drink on the morning/day of a ride or race. Proper hydration should be practiced at all waking hours. You’re drinking enough water daily when your urine is straw-colored. However, be careful not to over-hydrate while training/racing, which can lead to hyponatremia (water intoxication).
Sip before thirsty: If you begin a ride or other workout properly hydrated, you might not drink until you’re well into the activity. That can lead to dehydration. Grab for the bottle before getting thirsty.
Replenish, don’t try to replace: You can't replace all the electrolytes and fluids you lose. You can't prevent fatigue; you can only delay it. Work with the body's chemistry, don't override it. Less is better (and cheaper) with supplements during training and competition.
Avoid that tell-tale sign: Salt stains on clothing do not indicate a deficiency in sodium; it illustrates an excess. And that leads us to …
Shake free from the shaker: A low-sodium diet is imperative for an endurance athlete. Don’t be misled into thinking you need more sodium while training and racing. All things equal, consuming less salt will keep you from feeling as thirsty during training/racing.
Downsize expectations: Your heart needs to shuttle more blood to the skin’s surface to aid in cooling, so less will be available for the working muscles. Therefore, lap times/splits will be slower than in optimum conditions. That will be true for everyone, so accept it and work on being as efficient as possible.
Here’s to your performance: It’s not enough to drink on the morning/day of a ride or race. Proper hydration should be practiced at all waking hours. You’re drinking enough water daily when your urine is straw-colored. However, be careful not to over-hydrate while training/racing, which can lead to hyponatremia (water intoxication).
Sip before thirsty: If you begin a ride or other workout properly hydrated, you might not drink until you’re well into the activity. That can lead to dehydration. Grab for the bottle before getting thirsty.
Replenish, don’t try to replace: You can't replace all the electrolytes and fluids you lose. You can't prevent fatigue; you can only delay it. Work with the body's chemistry, don't override it. Less is better (and cheaper) with supplements during training and competition.
Avoid that tell-tale sign: Salt stains on clothing do not indicate a deficiency in sodium; it illustrates an excess. And that leads us to …
Shake free from the shaker: A low-sodium diet is imperative for an endurance athlete. Don’t be misled into thinking you need more sodium while training and racing. All things equal, consuming less salt will keep you from feeling as thirsty during training/racing.
Downsize expectations: Your heart needs to shuttle more blood to the skin’s surface to aid in cooling, so less will be available for the working muscles. Therefore, lap times/splits will be slower than in optimum conditions. That will be true for everyone, so accept it and work on being as efficient as possible.
Rehydrate afterward: Continue drinking water after a workout/race until your urine returns to being straw-colored.
Wear sunscreen: While this won’t necessarily improve performance, it will save your skin. Get into the habit of using enough of it.
Wear sunscreen: While this won’t necessarily improve performance, it will save your skin. Get into the habit of using enough of it.
1 comment:
Nice blog, thanks!
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