Tips for training/racing in the heat

I'd suggest doing sweat tests at various temp/humidity levels to make sure you are taking in adequate hydration.

Keep good records of your hydration/nutrtion/endurolytes that you take it so you know what works or doesn't work at various temps. I make specific notes in my blog so I can go back for reference.

I found this year I sweat a lot more and need to take in more electrolytes that in previous years. 

It takes I think 3-4 weeks to fully adapt to higher temps so you have some time. Hard thing here in NE is part of the week it is in the 50's and the weekend 86...hard to get used to that.

As hard as it is training when it is hot helps you adapt for your race so I'd suggest not trying to avoid training when it is hot by going early or late.

What HIM are you doing? If you are doing Patrioit I'll be there volunteering. 

I'm going to try bringing water to pour over my head on the bike.  I find that there's one stretch of road that gets me every time, it has limited shade and it's a steady climb.  I do wear a hat when running, but I've got so much hair that pouring water is no help.  Ice cubes during races are a good idea, hopefully they're available.  Shaving my head is out of the question

Has anyone tried Hammer's Liquid Endurance or any clothes specifically made for cooling?  I have a very LOW sweat rate and I think it could be why I suffer so much in the heat.

Kathy I am doing Patriot, so if you are volunteering at a run station, save me some ice cubes! 

Another thought I had are you taking any medications? OTC or prescriptions? That could be interfering with your sweating?

I started taking a drug over the winter my oby-gyn prescribed..turned out it interfered with sweating...I kid you not and she knew I was a triathlete.

Man I had a big problem doing St. Anthony's tri when it was 85 and I wasn't sweating normally. I ended up collapsing with bad cramps after the race and had to go to medical. I stopped the meds and feel much better and get nice and sweaty working out.

Dump water on your head at every run stop and practice doing it so you don't get shoes/socks wet and get blisters. I finally have it mastered, I lean over and dump 2 cups of water on back of my head and it doesn't get in my shoes. 

Sweat rates change...I sweat about 2x as much as I did 2 years ago per hour...so do the test.

Yes wicking clothing helps tremendously! 

If you think you are going to be racing in heat, then practice in the heat.  In races you have the benefit of aid stations.  But if you are used to nice hot weather, you will have an advantage, especially if you have a hydration/electrolyte plan down.

For my HIM last year I did not take any electrolytes but drank water (upset stomach) and ended up with severe stomach cramps that really killed my run.  I plan on moderate electrolyte use this year.

The wicking clothing works great.  I'm a no hat guy but that might be a mistake I'm making.

I don't like to put cold water/ice on me.  I don't like the cold and feel brief chills.  Physics wise, you probably aren't really doing much cooling anyway, more psychological.