105 degrees was the temperature today. Crack an egg on the black top and I swear it’d fry! I remember the old days of teaching phys ed in the summer and I’d have to check the temperature every hour until it hit 100 before I could bring my class in for indoor PE!
In Paul’s case, training in this kind of heat doesn’t actually benefit his fitness, AT ALL. In fact, he can see a noticeable difference in his power output based on the temperature alone like as much as 10%! Training in the heat really (in my humble opinion) offers more risks than benefits. You run the risk of heat exhaustion, you can’t train as hard or as long in the heat, you must increase your water intake before, during and after the workout, and it’s just not fun!
And it’s a good rule of thumb is to decide what benefit could come of training in the heat unless you are going to be racing in the heat.
If you are going to train in the heat:
Consider that you’d need twice as much water as you’d usually drink on a ride or run
It will take longer to recover
Plan on lower intensity runs or rides
Plan on shorter rides or runs
You run the risk of heat exhaustion
Plan on utilizing electrolyte replacement drinks during the workout
Alternatives to Working out in the Heat
Change your focus: work on the things you neglect like your CORE
Be willing to do different forms of exercise to still get your cardio – such as swimming
Workout at the crack of dawn
Do less, but, workout harder on alternating days
Swing a kettlebell!
Go to Yoga
Set goals for the winter of 2010 and make plans to be fit and ready
How do you train in inclement weather? What challenges are you facing to get in your daily workout?
3 responses so far ↓
1 RunToFinish // Jul 22, 2009 at 2:32 pm
hmm you know the heat doesn’t bother me like it does a lot of folks. I mean clearly a long run has to slow way down, but I don’t want to die from it. The humidity here on the other hand, oye so thick it’s hard to breathe sometimes!
.-= RunToFinish´s last blog ..Seven =-.
2 Tiffany // Jul 22, 2009 at 4:46 pm
As much as I complain the winter about working out when it is zero or below and then read about how nice it is in Souther CA I can’t complain in the summer. A hot day here is 85 and I rarely run in weather over 80 (to me that is too hot to move!) I have lived in Colorado too long.
But when it is hot I run slower and shorter distances or I swap a run for a bike ride.
.-= Tiffany´s last blog ..Trying To Get Back in the Groove =-.
3 Jill Will Run // Jul 22, 2009 at 4:57 pm
I can’t bring myself to only stay indoors throughout the summer… temperatures in Vegas start to skyrocket in May and stay that way into October. Basically I give myself a few weeks to acclimate, just accept that I’m going to be slower. I run either early in the morning (when it’s 85-90 degrees) or I run after the sun is down (when it’s still over 100, but feels better without the sun).
.-= Jill Will Run´s last blog ..Race Report: Bryce Canyon Half Marathon =-.
Leave a Comment