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Training in hot weather
July 25, 2023 2:10 AM
Training in hot weather is an important consideration to account for because it places a really big stress on your body.
A common question we get is, "How do I adapt my Zones for hot weather?"
The answer is: you don't!
Your Zones will stay the same when training in hot or humid conditions (even indoors). But, because of the weather conditions, your heart rate is likely to climb more quickly, so your pace or power will naturally be slower.
In other words, you will likely find your HR will go higher at a much slower pace in hot/humid conditions. You may even find you have to walk to stay under your HR cap, and THAT IS OKAY! Even professional triathletes end up walking to keep their HR down in super hot conditions. Walking is the right thing to do if your HR is going above your HR cap, there's no shame in it whatesoever.
With time, your pace will increase again. You can rest assured that even at a slow pace, your body will be getting the right training stimulus because your heart rate is pumping at the right effort level.
Be Sure To Increase Your Fluids & Electrolytes In The Heat
One huge thing to account for is additional sweating in hot conditions. We never want to allow ourselves to become dehydrated. Becoming dehydrated will increase your heart rate toward the end of a workout, it will make you unnecessarily hungry later in the day, and make it more likely that you’ll get injured.
So, be sure to increase the amount of fluid and electrolytes you consume during all workouts done in the heat.
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