Hello Triathletes welcome to October. For most athletes outside of the GCC now the drop-in temperature will be a welcome addition to one’s training. However for Triathletes in the GCC we still have the heat to contend with and factor in to one’s training.
In my blog today, I wanted to look at the:
1- Effects of heat
2- How to manage heat and training
I have just been away for a few weeks in Boulder and Northern Ireland, much cooler that the 45s in KSA. I noticed when doing my regular Z2 long run that my pace was off the scale, I was running at my KSA 10km pace. Now I was always aware that heat had an effect on HR but I was surprised to this extent.
Effects of heat:
Increase heart rate
Increase core temperature
Increased bloodflow to the skin surface
Increased fluid loss
Increased risk of heat exhaustion/ heat stroke/ dehydration / hyponatremia
Heat + Exercising is stressful for the body and can be challenging to cope with. Your body is trying hard to control its core body temperature via a process known as thermoregulation.
Thermoregulation is when you maintain your core body temperature within a very narrow range. The normal core body temperature is close to 37°C (98.8°F) at rest and, if it increases to above ~40°C (104.5°F), or decreases by ~2°C for prolonged periods, you can find yourself in a bit of a predicament.
When you work out in hot conditions you still have to remove excess heat. The excess heat transfers to the external environment this is done by radiation/convection and evaporation via sweating. Sweating results in a greater loss of water and electrolytes
Your heart plays a big role in keeping you cool.
Exercise in itself increases the demands on your cardiovascular system. For every degree the body's internal temperature rises, the heart beats about 10 beats per minute faster.
How to manage
Now we are aware of the effects, I want to highlight some strategies to cope with the heat.
Plan training when its cooler- seems simple but had to be put there or take it inside
Keep cool by wearing light clothing.
Pre freeze your water bottle- life hack J
Wear a light-colored hat and pour water over your head
Stay in the shade where you can.
Hydrate hydrate hydrate, before during and after J
Electrolytes for longer runs and if you have lost a lot of water through sweat.
Do not wait until symptoms kick in- be proactive and stick to a hydration strategy.
Perhaps reduce your long run due to the added stress of heat.
Hope you enjoyed this short but sweet blog.
Until next week