How to Train and Survive in the Summer Heat
Summertime in Florida is something to be respected. With hot temperatures and high humidity, long training sessions are physically and mentally taxing, requiring a patient strategy. The key is to be prepared. Lack of preparation will lead to dehydration, heat exhaustion, fatigue and increased recovery times. Check out my tips for beating the heat below!
Time Matters
Start early whenever possible to avoid rising temperatures, or do an evening workout as the temps start to cool. The hottest hours of the day are from 12-5 pm, so in order to maximize performance, especially long runs or rides, start your workout in the earlier or later hours. Starting early allows you to have more time in the shade, which helps prevent early fatigue and successfully complete long sessions.
Train Indoors
I love Vitamin D as much as the next person, but sometimes taking a workout inside will better serve you, as you are trying to build your strength and endurance. If you have a speed workout planned with fast intervals, run or bike inside. By doing so, you will be able to go faster for longer periods because your heart rate won’t rise as quickly. You will have more control, better results and feel better after.
Fuel
Hydrate, Hydrate, Hydrate. For any workout over 30 minutes, always carry fluids with you using a handheld or hydration system that you carry on your back. I personally prefer the latter for body balance! It is essential to replenish fluids lost, maintain energy, and keep your body temperature regulated. In winter months, plain old H2O is great for 1 hour sessions, but during the summer, add electrolytes to fuel your body properly.
Develop a plan that keeps you accountable, stopping briefly to hydrate and reset your mind and body. Depending on the distance and your caloric needs, this strategy should be specific, for instance, stopping every 1-2 miles. This will help you to be mindful of your fluid intake without risking going too long without fluids in the heat. Remember to keep hydrating after long sessions too.
Slow Down
Florida heat is relentless. You can either play by its rules, or pay the price. Slowing down to maintain control of your breathing and heart rate is key to a successful workout. It’s important to listen to your body and provide ample time to warm up and cool down. Try going out too fast and you will find your heart rate climbing too quickly, making it difficult to control, resulting in an early day and an unfortunate, frustrating end to your workout.
Every summer, I find myself going through a 2 week acclimatization period adjusting to the rising temperatures and humidity, which can be humbling. But, I promise you, slowing down will help you to finish long sessions. Just accept the heat and roll with it. Here’s the cool thing! You may feel slower, but you are making big gains. Show up to the startline of a race with cooler temps and you will fare better than most. Training in the heat builds endurance and strength. It has been compared to altitude training.
Get Acclimated
Every summer, I find myself going through a two week acclimatization period, adjusting to the rising temperatures and humidity, which can be humbling. But, I promise you, slowing down will help you finish long sessions. Just accept the heat and roll with it. Here’s the cool thing! You may feel slower, but you are making big gains. Show up to the startline of a race with cooler temps and you will fare better than most. Training in the heat builds endurance and strength. It has been compared to altitude training, which is pretty amazing.
No matter what your level of fitness, training in the summer heat is brutal. It is not for the faint of heart, but you can brave the weather and grow as an athlete during these crazy months. Just think of it as growing pains. And remember, you are not alone out there. We are in this sufferfest together, and soon we will enjoy Florida winter!
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