I’m sure many of you will have watched or seen clips of what looked like a battlefield out at T100 Singapore this weekend. With the sun starting to shine in the UK and the race season coming ever closer it’s important to understand what can happen and how to try and prevent it when racing in the heat.
There are many different types of heat; you could be prepping to race a European summer race under the glaring sun, in for a sufferfest in high humidity conditions or going all guns blazing for Kona which is a combination of both!
When you sign up in the winter, it feels like a great idea, fresh air, sunshine, a bit of a tan. But when the big day arrives, and the sun feels like it’s personally targeting your face with a heatwave that could fry an egg, reality hits. Racing in the heat? Yeah, it’s less “free-spirited outdoor fun” and more “survival of the fittest”!!
Effects of overheating
Racing in the heat can have some serious effects on your body, and it’s important to be aware of what might go wrong. Here are the main issues that can crop up when racing in sweltering conditions:
Dehydration – When it’s hot, your body loses more water through sweat in an attempt to cool itself down. If you don’t replace those fluids quickly enough, dehydration sets in. This can lead to dizziness, cramping, fatigue, and even confusion. It can severely impact your performance, and in extreme cases, it can be dangerous.
Heat Exhaustion – Heat exhaustion happens when your body struggles to cool itself, and it starts to overheat. Symptoms can include heavy sweating, weakness, dizziness, nausea, and headache. Your heart rate spikes as your body works harder to stay cool, but if you don’t cool down quickly enough, it could turn into something more severe, like heatstroke.
Heat Stroke – This is the big one. Heat stroke is a medical emergency that occurs when your body temperature rises above 40°C. It’s usually accompanied by confusion, loss of consciousness, rapid pulse, and hot, dry skin (because your sweat production may stop). If not treated immediately, heat stroke can lead to organ failure, brain damage, or even death. Not a fun race day experience!
Muscle Cramps – Sweating in the heat not only causes fluid loss but also causes a loss of essential electrolytes like sodium and potassium. Without these, your muscles can seize up, leaving you with painful cramps that slow you down.
Reduced Performance – As your body tries to cope with the heat, it diverts blood flow away from non essential muscles and organs to keep vital functions running, like cooling your skin and maintaining a normal temperature. This can lead to fatigue and a decrease in endurance. You might feel sluggish or slower than usual, and your usual pace might seem impossible to maintain.
Impaired Mental Function – Heat can mess with your head. The more your body overheats, the harder it is to think clearly. You might have trouble focusing, making decisions, or even remembering your race strategy.
Increased Risk of Injury – When your body is overheated and dehydrated, your muscles become stiff and less responsive. This makes you more prone to injuries like strains or sprains.
GI Distress – Heat can mess with your digestive system. Many athletes experience nausea, bloating, or even diarrhea when racing in the heat. This could be because your body is diverting blood away from the digestive system to cool down, or it could be due to dehydration and electrolyte imbalances.
As you can see, there are many and not very enjoyable side effects of racing in the heat! So, let’s look at some ways you can try and prevent it!
How to heat prep
Heat prep for a triathlon is all about getting your body ready to handle the hot and humid conditions that might come with race day. You want to build your tolerance to the heat so you can race effectively and minimize the risk of overheating or injury.
Acclimate to the Heat
Your body’s ability to cope with heat improves with gradual exposure, so start heat acclimation training a good few weeks before race day.
If you can, schedule some training sessions in the midday sun or during peak heat hours. This helps your body get used to working in warmer temperatures. You can even wear extra layers or long sleeves to simulate a hotter environment.
Start with shorter training sessions in the heat and gradually increase the duration. Don’t push yourself too hard right away.
Hydration is Key
Hydration starts long before race day. Your body needs to be well hydrated to cope with heat stress. Make sure you are keeping hydrated as well as topping up those electrolytes.
Proper Nutrition
Your body’s energy demands increase in the heat, so you need to fuel up properly before and during the race. Also don’t forget to practice fuelling in the heat during your training. It’s important to find out what works best for you in advance so you’re not surprised on race day.
Train Your Body to Sweat
The more you sweat, the better your body can handle heat, as sweating cools you down. Training in hot conditions will improve your body’s ability to sweat and regulate temperature. You can do this by training with layers on hot days to help simulate race conditions. But be careful, don’t overdo it at first. Once a week, do a workout in high temperatures for about 30-60 minutes. The goal is to improve your body’s ability to regulate temperature and sweat efficiently.
Pace Yourself
In the heat, you need to manage your pacing. Your body will tire more quickly in the heat, so pacing yourself and having a set race plan is key.
Clothing and Gear
What you wear can make a big difference in how your body handles the heat. A hat or visor helps shield your face from the sun and keeps you cooler. Don’t forget to protect your skin! Apply sunscreen to all exposed areas before the race, and reapply as needed.
Cooling Strategies
Keep a cooling towel around your neck or head during the race. These towels are designed to cool your skin when wet, and they can help you stay refreshed. Take advantage of aid stations offering cold sponges, ice, or water. Using the ice to stuff down your trisuit can help your core temperature stay lower.
Know Your Limits
It’s easy to get caught up in the excitement of race day, but remember: heat can be dangerous. If you’re feeling dizzy, nauseous, or overly fatigued, don’t be afraid to slow down. Your body can only handle so much heat stress, so listen to it and adjust accordingly.
By taking the time to prep for the heat, you can race smarter and safer, improving your chances of finishing strong while minimising the risk of overheating. Triathlons are hard enough on a good day, don’t let the heat be the thing that takes you down!