Training and racing in hot conditions

GET FIT & MEAN IT! with World Champion Kate Bramley

Once the temperature gets above 35 degrees Celsius, the body has a much more difficult job to cool itself, but the hyperthermia and dehydration can cause fatigue at much lower temperatures due to wind, amount of sun exposure, clothing etc. Hyperthermia is defined as having a body core temperature of greater than 37.5C.

You may notice

  • Increased heart rate above what would be considered “normal” for you
  • Flushed and red skin
  • Increased breathing rate
  • Dry skin and mouth
  • Dizziness or feeling faint

Tips to keep cool and avoid hyperthermia

  • Slow down the intensity or stop
  • Consume a mix of water and electrolyte drink – get to know how much fluid you can tolerate and need when training per hour
  • Add ice to your cap/helmet or clothing
  • Wear a full cap not a visor
  • Use powdered sunscreen or sunscreen that is water resistant
  • Douse your head/arms and torso with water
  • Drink plenty of fluid and salt your foods pre event (72 hours before)
  • When racing, ask an official/marshal for help if you feel unwell

MONDAY
60mins swimming with 10 reps of 10/10 efforts over 25/50/100m + 30sec rest between

TUESDAY
45min stretch/yoga/pilates/gym program

WEDNESDAY
Day Off

THURSDAY
60mins running with 8x30sec 9/10 effort + 90sec easy

FRIDAY
30mins swimming all at 4-5/10 effort and mix up the strokes. Finish with some gentle running or walking in waist deep water for 10mins

SATURDAY
60-90min cycle or spin class with hard gear/strength efforts

SUNDAY 
90mins hike or power walk incl. some hills

MONDAY
Day Off

TUESDAY
60mins swimming with 6 reps of 100/200m at 6/10 effort + 20sec rest between

WEDNESDAY
45min stretch/yoga/pilates/gym program

THURSDAY
30mins running incl. 6x15sec 9/10 pace + 75sec super easy

FRIDAY
30min easy cycle

SATURDAY
Parkrun, Fun run or 5km TT WU for 1km at 5/10 pace. Race at 10/10 pace.

SUNDAY
Day Off

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