Ask a Pro: Dealing with Heat

Submitted by Phil on Wed, 07/28/2010 - 16:21

Dear Phil,

They say that heat can take between 10-20% off from your peak performance.
As you may have heard, this summer has been a brutal scorcher here in N. Central Florida, and I've noticed that my peak power output in longer efforts has dramatically suffered as a result. As a masters racer, I've noticed that this summer I have had a harder time adapting than in years past.

So I have a few questions for you...

First, do you have any suggestions for HTFU'ing up and dealing with the heat and humidity? Or would you recommend performing interval sessions early in the morning to avoid the heat (although the humidity is worse before the sun comes up)?

Second, since you have to actually race in all sorts of conditions, what do YOU do to prepare for an 80+ mile road race with a heat index of greater than 105F (similar to the conditions I raced in Ocala last month)?

Thanks in advance for your answers, and keep the rubber side down!

Ken

Hi Ken,
Heat can definitely slow you down. Part of it is just being out there, as the more you train in it, the better your body will get at saving water.
That said, it's my guess is that you'd experience improved power training early in the morning, or in the evening, so you don't get fried in direct sunlight. If you want a longer day, splitting the ride might be answer.
Tips for dealing with heat:
-(obviously) Drink drink drink, and don't feel guilty stopping for refills. I had two store stops in a 4-hour ride a few weeks ago.
-Pre and post hydrate. If you don't have to pee a lot, you're not drinking enough.
-Freeze your bottles before the ride. A third one in the pocket doesn't hurt, either, just to keep the cold on your back.
-Ice socks or ice stockings. I love racing with these. You can fill a sock with ice, tie a knot in the top, and put on your back. The jersey will hold it in place. Stockings work better if you have them, but they're not as reusable.
-Good clothing: real coolmax fabric like we use at SharetheDamnRoad.com will make a big difference over thicker, cheap stuff.
Say hi to everyone on the Hipp ride for me.
-Phil