General Discussion Triathlon Talk » Training in Heat and Humidity Rss Feed  
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2013-05-30 2:12 PM

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Subject: Training in Heat and Humidity
The first days of heat and humidity have hit NJ this week (90's during the day, 70's at night/morning). Any tips for training in it, given the fact that last week it rode my bike in 50 degree weather.


2013-05-30 2:37 PM
in reply to: hessma

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Subject: RE: Training in Heat and Humidity
Just understand that until you get acclimated to it, you may have to slow down some. Make sure to stay hydrated. Eventually your body will adjust.
2013-05-30 3:02 PM
in reply to: bar92

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Subject: RE: Training in Heat and Humidity

Originally posted by bar92 Just understand that until you get acclimated to it, you may have to slow down some. Make sure to stay hydrated. Eventually your body will adjust.
x2

I also train in the evening when sun loading is nill, it's starting to cool down and humidity isn't as high as it would be in the morning.

2013-05-30 3:34 PM
in reply to: hessma

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Subject: RE: Training in Heat and Humidity

Definitely watch your hydration!  Summer temps just hit Houston a couple weeks ago and I'm finding that the amount of hydration that was getting me through long rides (and still seems fine for quenching thirst) is not enough -- I took in ~60oz and still managed to lose about 3 pounds over a 3:30 ride.

Listen to your body (in terms of pacing) and drink more than you think you need to!

2013-05-30 4:15 PM
in reply to: bar92

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Subject: RE: Training in Heat and Humidity
Originally posted by bar92

Just understand that until you get acclimated to it, you may have to slow down some. Make sure to stay hydrated. Eventually your body will adjust.


True dat.
2013-05-30 4:20 PM
in reply to: hessma

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Subject: RE: Training in Heat and Humidity
Pre hydrate, hydrate during, and post hydrate well.


2013-05-30 5:00 PM
in reply to: hessma

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Subject: RE: Training in Heat and Humidity
Don't over hydrate with water as this can end up fatal (hyponatremia).

Not sure about your body mass, but the more body mass you have the more the increased temperature will affect you.

Basically your body heat will go up steeper if you have more body mass and you need to adjust effort in order to not overheat, so work-out based on HR and feel rather than pace.
As a 190lbs guy I am pretty sensitive to temperatue changes...
2013-05-30 6:45 PM
in reply to: hessma

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Subject: RE: Training in Heat and Humidity
Pretty much what everyone else has said. Be aware that the higher the intensity of the workout, the hotter you'll get, so you may need to back off on intensity until you acclimate better. There are also some workouts (like long repeats or tempo runs) with sustained high intensity that are just really hard to do in extreme heat and humidity. If possible, do these early in the morning or after dark, and don't be afraid to stop for water or just to cool off for a few minutes. And keep hydrating afterwards and throughout the day, esp. after a run. It's unlikely you'll actually replace the fluids you lost while running, so you have to continue afterwards. If your day takes you out into the heat and humidity again (for work, errands, commute) then continue to hydrate as if you were working out.
2013-05-30 9:20 PM
in reply to: hessma

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Subject: RE: Training in Heat and Humidity
i always drink a 50/50 water/gatorade 45 mins before and a bottle of the 50/50 in the middle and the end of the exercise.




2013-05-30 9:36 PM
in reply to: Curtisb

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Subject: RE: Training in Heat and Humidity
Here in Miami is hot and humid all year and I rather train in the morning than evening, since humidity in the afternoon/evening is way worst than in the morning.

Pick the time of the day were humidity is more manageable, stay hydrated, and don't overwork yourself at the beggining. After a couple of weeks you will be used to it.
2013-05-31 7:11 AM
in reply to: hessma

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Subject: RE: Training in Heat and Humidity
We're getting the same in CT now, and my strategy is to start acclimating by going slower, but going longer and longer each time. For me, after about a couple of weeks of running in the heat, it's not a major factor, just something to expect. It's not going away any time soon, so might as well deal with it!


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