Training for an Ironman in the Heat? Here’s Your Survival Guide

As an endurance coach based in the scorching southern part of the US, I’ve had the unique opportunity to coach countless athletes through training in extreme heat and humidity. Training for an Ironman or 70.3 is demanding in any climate, but the southern heat can be incredibly unforgiving.  And heat and humidity aren’t isolated to the South either.  

Every year we see extreme heat all over the US and around the globe. I’ve put together a comprehensive guide filled with practical tips and strategies to help you stay cool, safe, and performing at your best, even on the warmest of days.  

The Power of Fitness

First things first. One of the most effective ways to combat heat and humidity is to simply get as fit as possible (this also applies to training at elevation). A higher fitness level means your body is more efficient, better at regulating heat, and more adept at handling physical stress. Each training session should not only be about preparing for your race, but also about improving your overall fitness.

A Different Approach to Brick Runs

Odds are, if you are training for an Ironman, you will be on a steady diet of brick workouts. I am suggesting a way to make these workouts more heat-friendly and race-specific. 

Set up a DIY aid station with a cooler full of ice and water at a ‘staging area’, just like you will experience on race day.  I’ve been doing this for over a decade. This can be your driveway at home or another location like a local high school or church – wherever you might ride from. You can plan your brick run route to circle back by your aid station to pick up what you need. 

One-and-a-half to two-mile loops are ideal. Use this station during your brick workouts to practice hydration and nutrition strategies. The ice from the cooler will not only meet your hydration needs but also cool you down.

Staying Hydrated and Cool

The importance of hydration can’t be overstated. Carry a bike bottle filled with ice water during your brick runs. The slow melt provides a continuous supply of chilled water, and you can also drip it over your head for an added cooling effect. 

Remember, sip, don’t gulp! Over-drinking can lead to hyponatremia, so balancing hydration with electrolyte intake is important. Incorporating sodium and electrolyte supplementation is also crucial. When sweating, your body loses electrolytes, and sodium is one of the key ones.  

Pacing in the Heat

Let’s face it, heat and humidity make it an unfair fight for everyone. It can drastically affect your perceived effort and pace. Trying to maintain your usual pace in warm temps can lead to overheating. 

So, adjust your pace to suit the conditions, listen to your body, and slow down as needed. There are also pace adjustment calculators, like this one, that can help you come up with an estimate based on your conditions.  

The Right Clothing Makes a Difference

What you wear can you impact your body’s ability to stay cool. Brands like DeSoto produce cooling fabric gear could be a game-changer for your training. According to DeSoto, their cooling fabric products can potentially lower the skin’s temperature, contributing to an overall sensation of coolness throughout the body. 

This feature becomes especially beneficial when the fabric gets wet. I have personally used their Skin Cooler Long Sleeve Top since 2012 with great results.  

Acclimatization is Key

Gradually increasing your exposure to heat and humidity helps your body adapt to training in warmer temps. Start with shorter workouts and gradually extend the duration as your body becomes accustomed to the heat. 

This process usually takes several weeks or even longer.  While acclimatization can help, warm temperatures and high humidity will always impact performance.  

Become a Morning Person

This is difficult for some athletes’ schedules, but beginning your longer training days early in the morning should be a priority. Training during the cooler parts of the day can significantly improve your experience and performance. 

Early mornings are typically the best time for longer training days and intense workouts. If you’re planning a long run or a long ride followed by a brick run, consider starting your workout just before sunrise or at first light. However, always ensure it’s light enough outside to safely begin your ride or run. Safety should never be compromised for the sake of training.

Protect Your Skin

Sweat-resistant sunscreen is a must. Sunburn damages your skin and hinders your body’s ability to cool down. Also, a hat or visor provides shade and prevents sweat from dripping into your eyes.  I prefer a hat as you can still get sunburn on the top of your head.

Ice is Your Best Friend

I can’t say enough about how ice can help in training and on race day. In the battle against heat, ice can be a powerful ally. Consider tucking ice cubes under your hat, shorts, or sports bra for a cool-down as it melts. Some even suggest placing ice near the femoral artery to help lower core temperatures (we’ve seen athletes do this in Kona especially). 

Additionally, running with ice in your hands may help cool your body. The small capillaries in your palms can transfer the cooling effect to the rest of your body, helping to lower your core temperature. 

Nutrition Adjustments

Heat can affect your appetite and how your body processes fuel, which could impact your nutrition strategy. You might need to experiment with different forms of nutrition to find what works best for you in hotter conditions.

Embrace the Heat

Finally, let’s talk about mindset. Part of successful Ironman training is learning to stay positive and mentally strong despite experiencing discomfort. Embracing the heat and using it to develop a tougher mental edge can be a great tool come race day.

Remember, while these tips can help you manage training in the heat, safety should always be your number one priority. Listen to your body and take the necessary precautions to avoid heat-related illnesses.

Train smart, stay cool, and best of luck on your journey!
Photo by Cajo Guijarro on UnSplash