6 Tips to Race Well in the Heat

Over the past several weeks, the heat index in the DC area has topped 105 numerous times. Two weeks ago, I found myself on training ride where I had to simply pull over and find the nearest 7-Eleven and down a Slurpee and a bottle of Gatorade as possible to keep my core temperature in check. Prior to that day, I can’t remember the last time I had a slurpee…

On the East Coast, we are no stranger to heat and humidity, and most experienced athletes know how much it can adversely affect performance. In fact, I wrote about effectively training in the heat several years ago and you can find the entire article here , where I mention numerous tips which include things like slowing down or training indoors. However, what happens when you are in a competition, and racing indoors or reducing intensity simply isn’t an option except in the most dire of circumstances? So how do we effectively race when it’s hot and humid? Here are 6 tips to help you race better in the heat:

1. Hydrate well. This goes without speaking as being dehydrated by as little as 3% can adversely affect performance. However many people do not hydrate effectively. Correctly hydrating for a race involves “pre-hydrating” several days before. This can include not only drinking more water but integrating a little bit of sea salt and other electrolytes into the diet a day or two prior to a hot race. Electrolytes, particularly sodium, help the body retain fluid and keep the nervous system functioning properly. On race morning, I top off my glycogen stores prior to the start by drinking up to a bottle my electrolyte carbohydrate mix instead of having a gel or a banana 30-45 min before race time. This helps ensure I am well hydrated going into the event, not only just well fueled. During the event, it is easy to succumb to “race fog“ and forget to drink or simply not want to. A good solution for this is to drink on a schedule. This can include setting a timer on your watch or to simply drink a certain quantity prior to each aid station. 
2. Know the course. Understanding the course is another crucial element to race in hot conditions. Most experienced athletes know where aid stations are on course, however many don’t factor in the course difficulty when developing their race and nutrition strategies. For example, being aware of particularly challenging sections of the course, such as windy or hilly sections can be extremely important when determining when and how much to drink prior those parts. This will serve two purposes, first of all, more energy (and therefore sweat) is expended during those sections and secondly, athletes are less likely to drink while struggling to run up a hill, or ride hard in a crosswind. Learn where is most convenient for you to pick up fluids. While riding on a triathlon, know what order the volunteers will have fluids as you ride into an aid station. If running an ultra, know which aid stations allow participation by your support crew, which can assist you with your own personal drinks. If running a marathon, know and what the on-course nutrition and hydration options are at each aid station.
3. Choose gear that works for you. Knowing what gear is best for you in which conditions is critical while racing in the heat. Be sure to train in hot (and humid) conditions wearing your race gear a few times prior to race day. Make sure it works well for you. I typically wear a sleeved Tri suit when I race, but many feel like that is too hot for them and wear sleeveless tri tanks. Make sure you don’t just follow what the pros do, but that it works for you. Speaking of pro’s, I am reminded of the Iron Man the legend Chrissy Wellington, who never wore an aerodynamic race helmet in the Ironman World Championship in Hawaii. Instead, she chose a less aerodynamic but much cooler road cycling helmet because it had more vents, and worked better to keep her cool in the stifling heat and humidity of Kona. Some choose to wear hats as they race to keep the head a face cool, some choose to wear visors and others aware nothing on their head at all. I personally have done all three, and are usually gravitate back to a hat.
4. Use what the course gives you. Typically during hot, humid race conditions, race organizers will have cold sponges, ice, and/or cool towels at aid stations to help athletes stay cool. Use these! Every time I run to an aid station I grab ice and put it under my hat, stuff called sponges underneath my race singlet by my neck, and sometimes even put ice down my shorts in an effort to keep my core temperature down and cool the blood flowing to my extremities. I also will sometimes deviate from the most direct course to run through shaded areas, even though it may add a few seconds. The shade can be worth it! 
5. Know when to slow down. During race situations we are typically going harder for longer periods of time than we are during our training blocks. And therefore, we typically can’t predict with certainty how racing at intensity, over time, under extreme heat will affect our specific performance. And while athletes never want to slow down, we need to be aware of signs we may need to back off the pace. Nausea, dizziness, headaches, tunnel vision, unsteadiness on our feet, cessation of sweating, and sudden, extreme fatigue can all the signs that we need to slow down. Continuing to push forward while experiencing these symptoms may not only result in a dramatic decline in performance, but can also signal the onset of a medical emergency.
6. Practice, practice, practice. This may go without saying, but developing a race (and nutrition/hydration) plan, and then practicing it prior to race day will prove to be invaluable in helping you combat heat on race day. Several weeks prior to the race, be sure to simulate race-like conditions during training to gauge how your body responds, and to help your develop the right race approach as the temperature rises.  ​

While adhering to these principles may not generate a personal best during a hot race, they could very well keep you from a heat-related disaster while striving for one. So, the next race where the temperature soars, remember these tips to ensure you cross the finish line safely!