Wednesday, May 15, 2013

Tips for Training and Racing in the Heat - #1 Get Acclimated!

We seem to on a bit of a delay with the heat moving in to Atlanta, however it is coming and you can bet on the fact that it will hang around for several months!  Are you ready to train and race in the heat?  If not, that's okay because I have some tips for you to deal with the high temps in Atlanta.

One of the best things you can do is get acclimated to the heat!  This can best be done guessed it...actually training in the heat!  It takes anywhere from 10 to thirty days to acclimate to the heat, depending on how many consecutive days you are willing to expose yourself to training in the warm weather.  Read this article for more information and tips on how to acclimate: PowerBar Training Tip: Dealing with Heat and Humidity

Be smart by building the time you spend in the heat and the intensity in which you are exercising.  Gradually build from a conservative level to your regular duration and pace.

Hydrate during these workouts by following this guideline: Consume 20 - 24 ounces of fluid* for every hour of exercise.  Plan to consume fluid* even if your workout will last less than 60 minutes, especially as it warms up.

*Fluid should consist of water mixed with electrolytes and carbohydrates.      

Quick tip for a homemade fluid mixture: In your water bottle, combine 20 - 24 oz of water with 1 tsp of salt, 1 Tbsp of sugar and juice from your favorite citrus fruit.

Happy Training and Racing in the Heat!

1 comment:

  1. I love the recipe for a homemade fluid mixture...will try that for my next run! Thanks!