# Mastering the Heat- 10 Essential Strategies for Racing in Hot Conditions | Ep 544

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 25 Jun 2025, 22 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/104504708/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2025-5-23%2F087a4ec3-ea08-0114-1b1a-48833a55dab4.m4a

In this episode of the Oxygenaddict Triathlon Podcast, Coach Rob focuses on preparing athletes to race in hot conditions. He outlines ten essential strategies to help athletes perform well in the heat, including: How far ahead of race day to begin your heat acclimation protocol... Using saunas or hot water immersions post-exercise for acclimation... The importance of adjusting pacing relative to the heat... How to adapt hydration strategies for hot weather... ...and much, much more! * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming season here: https://team.oxygenaddict.com/consultation-call/ * * * * * * * * * * * * precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply click this link and the discount will be auto-applied at the checkout. * * * * * * * * * * * * Watch on youtube Listen on Spotify Listen on Apple Podcasts

## Transcript

[0:04] Hello, and welcome to the Oxygenatic Triathlon Podcast.
[0:08] We're brought to you every week by our sponsors, Precision Fuel
[0:11] and hydration.com. You can get 15% off your first
[0:14] order with the code Oxygen Fuel 25.
[0:17] Welcome to the show. I'm your host coach, Rob Wilby
[0:20] from Team Oxygenatic Triathlon Coaching, and every week we
[0:23] bring you an episode of this podcast to help educate,
[0:25] motivate and inspire you. Now in this episode, we're going
[0:29] to be trying to help you out if you've got to race in the heat
[0:32] this summer. I'm going to be talking about 10
[0:34] essential strategies that I think you need for racing in hot
[0:37] conditions. It's something that breaks my
[0:39] heart every year when we have athletes who prepared really
[0:42] well and got really fit, they go out to their A race and it's
[0:45] much, much hotter on race day than the conditions that they've
[0:48] been training in. It's really typical of athletes
[0:50] training in Britain and they go to race in Europe in the
[0:53] summertime. There are some simple but not
[0:56] easy things that you can do that are really going to make a
[0:59] difference to your race day success.
[1:01] So we're going to go through those today in this episode.
[1:03] Before we get started though, there's a couple of quick things
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[1:33] comprehensive triathlon coaching programme that's specifically
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[1:39] link in the show notes to book a membership call with us and see
[1:42] if you'd be a good fit for joining the team.
[1:45] Right then let's get started on these tips and how they can help
[1:48] you race in the heat on race day.
[1:50] OK, so the first tip I've got for you is we need to think
[1:54] about a specific heat acclimation protocol and we need
[1:56] to start that somewhere between 14 and 21 days out from race
[2:01] day. What we found is if you do it
[2:03] further out than that, it probably isn't going to have
[2:05] much of A lasting effect. And also as you're going to find
[2:09] out, it's very challenging to do a heat training protocol
[2:12] alongside keeping up your your regular training if you like the
[2:16] training that you're you're trying to do in order to get
[2:20] fit. So if you start it much before
[2:22] that 14 to 21 day period, you're in the peak block of training
[2:26] ahead of your Iron Man. So that's not ideal.
[2:29] And also it's going to have some diminishing returns for you.
[2:32] So that's a 14 day period, ties in really nicely with when
[2:37] you're going to be tapering. So you can start a couple of
[2:40] these sessions as you're approaching a big race day
[2:42] simulation. And then as you get into your
[2:44] taper, you can do a lot of the sessions in your taper according
[2:49] to the heat acclimation protocol that we're going to talk about.
[2:52] So what we find is over the 14 days, you can get extremely
[2:57] acclimated to the heat and the effect of the heat acclimation
[3:01] tend to fade over really noticeably over 5 days.
[3:06] And to the point where after about 10 days after finishing
[3:09] your heat training protocol, you probably only have got 50% of
[3:14] the benefits of that left. So what we're going to do is
[3:17] we're going to start somewhere in that 14 to 21 days before
[3:20] race day. We're going to end your heat
[3:22] training protocol probably 3 days before race day.
[3:25] And then that way you've got time to sort of get ready for
[3:28] race day, but you've still got all the benefits of the heat
[3:31] acclimation training. So the window is if you're like
[3:34] 14 to 21 days out through to about 3 days before race day
[3:39] itself. So we're going to stop that heat
[3:41] work three days before race day. My second tip here for you is to
[3:46] do little and often. It's easy sessions indoors.
[3:51] And again, it's separating out the idea of what you do for
[3:54] training from what you do for heat acclamation.
[3:58] And so initially we're going to look at very easy 30 minute
[4:01] zone, one or two sessions on the turbo or on the treadmill.
[4:05] The key here is they're going to be different to how you would
[4:08] usually train on the turbo or the treadmill.
[4:11] The aim of this is to get your body really hot, to get your
[4:14] core temperature up and essentially to make your body
[4:17] deal with being really hot. So you're going to have no fan
[4:20] on the turbo or the treadmill and you're going to wear extra
[4:23] layers. You might have to build up to
[4:26] this 30 minute session to start with.
[4:28] Maybe 15 minutes is something that some of our athletes find
[4:31] they can deal with, but that's fine.
[4:33] And across the length of the sessions that you're going to
[4:36] do, you're going to build to the point where you're doing up to a
[4:39] 60 minute training session. And that's with no fan.
[4:42] That's with extra layers on. We find that these short regular
[4:48] doses of heat work better and help you recover faster.
[4:52] More importantly than just trying to do one really big long
[4:56] session and try to acclimate to the heat that way.
[4:59] Now remember you're going to be doing this during the taper of
[5:02] the approach to your A race. So what you do here is really
[5:07] important. You don't want to be doing loads
[5:08] of extra training. Our race day taper protocol has
[5:12] you doing less than an hour of training every day.
[5:15] So it's the sessions that you do are going to be easy or steady
[5:20] and they're just going to be really hot so little and often
[5:23] it's going to be the way forward to approach These.
[5:26] Third tip I've got for you, we're going to add a controlled
[5:30] sauna or hot water immersion after you've done this this heat
[5:36] acclamation session. So start this as soon as you can
[5:40] after you've done the hot workout.
[5:42] So you might need some forward planning care.
[5:44] We'll talk about the sauna first.
[5:46] I personally think that's a little bit more effective, but
[5:49] obviously it's much harder. Your other option is to do this
[5:51] with hot water immersion by filling a bath with hot water
[5:55] and getting into it afterwards. So firstly, let's talk about the
[5:58] sauna protocol. Try and get into the sauna as
[6:01] soon as you've finished that workout.
[6:04] So let's say you've done a 30 minute easy workout.
[6:07] You've been wearing extra layers, you've had no fan,
[6:09] you're already really hot and uncomfortable.
[6:11] The key here is you're going to get straight into the sauna and
[6:14] you're going to be extremely uncomfortable and hot in the
[6:18] sauna. We're going to start at about 5
[6:19] minutes, and we're going to build toward the point where
[6:23] you're tolerating the heat of the sauna for up to 30 minutes.
[6:27] And we're going to have you not drink for the final 15 minutes
[6:29] of the exercise. But obviously there's a balance
[6:32] to be kept here between acclimating to the heat and the
[6:37] fact this is extremely difficult.
[6:38] So I've said here, start at 5 minutes.
[6:41] You might find if you go into the sauna and you're not very
[6:43] good at tolerating the heat, you might only last one minute on
[6:46] the first session and you have to build from there.
[6:48] And that's OK. But part of the thing to accept
[6:51] here is, is learning to judge the line between being extremely
[6:57] hot and uncomfortable and mentally learning to tolerate
[7:00] that and judging when you're just too hot and uncomfortable.
[7:04] And you've got to look for cues such as dizziness and
[7:07] overheating. If that starts to happen, you
[7:09] need to get out of the sauna and cool down immediately.
[7:12] And for that reason, I think it's a really good idea if
[7:15] you've got a training partner doing this with you or you've
[7:17] got a buddy with you. It's very easy for me to sit
[7:20] here in my air conditioned room and say just go into the sauna
[7:22] for 5 minutes when you've already done 30 minutes on the
[7:26] on the treadmill or on the trainer indoors wearing clothes.
[7:29] So be careful as you're doing this.
[7:33] But if you can build up towards the point across our 14 to 20
[7:37] days, if you can build up to 30 minutes of sauna exposure,
[7:41] that's absolutely fantastic. Now my 4th tip.
[7:45] I recognise not everybody has access to a sauna.
[7:48] It might be difficult. Your gym might have one and you
[7:51] might be able to go down to the gym and do the workout bike or
[7:53] the treadmill in the gym and then go straight into the sauna.
[7:56] I think very few people are likely to actually have a home
[7:59] sauna. So if you don't, that's OK.
[8:02] You can use hot water immersion as well.
[8:04] So the tip here is you're going to fill your bath with really
[8:06] hot water. So we're talking as hot as it is
[8:10] comfortable for you to be in here, really.
[8:13] And you're going to get in the bath up to your neck post
[8:17] exercise. And again, we're going to
[8:19] ideally start with 5 minutes and we're going to aim to build to
[8:22] 30 minutes. It might be, again, that you can
[8:25] only do a couple of minutes or even one minute when you first
[8:27] try this. That's OK.
[8:30] Again, really important to stress.
[8:32] It's going to feel very uncomfortable and it's going to
[8:36] be mentally very, very challenging.
[8:39] You have to be aware of crossing over that line into the point
[8:42] where it might be dangerous and stopping well short of that.
[8:46] But the more focused on performance you are in the heat,
[8:49] the more well prepared you're going to be with the more heat
[8:52] training you can tolerate in training.
[8:55] So am I saying you have to do this?
[8:58] Absolutely not. What I'm saying is the more that
[9:01] you want to perform well on race day, the more chance you have of
[9:05] doing this if you have followed a heat acclimation protocol.
[9:09] So we're either using the sauna rather using the hot water
[9:12] protocol after you've done that bike session or run session
[9:16] indoors wearing extra layers. And the 5th tip here, and this
[9:21] is really important, once you've finished in the sauna or the hot
[9:25] water, you need to replace 1 1/2 times the weight that you've
[9:29] lost with cool water and strong electrolytes.
[9:34] So we're going to need to weigh yourself before the session.
[9:37] Weigh yourself as you get out of the bath or as you get out of
[9:39] the sauna. Work out what the weight loss is
[9:42] and aim to replace that with 1 1/2 times that weight loss.
[9:46] So if you've lost 1K, you replace 1 1/2 kilos of fluid.
[9:50] If you've lost 2 kilos, it's 3 kilos of fluid or three litres
[9:54] of fluid. So what we find here is this
[9:57] super compensation will help your plasma volume increase.
[10:01] That's one of the things that gives you better performance on
[10:03] race day. So make sure you've got that
[10:06] ready. Make sure you've weighed
[10:07] yourself before, make sure you weigh yourself straight after.
[10:10] And then that way you can really effectively, over the final 14
[10:15] to 20 days of the lead up to the Iron Man, get yourself in a
[10:18] place where you're really well acclimated to the heat before
[10:21] you go. And again, we're going to stop
[10:22] this protocol 3 days before race day so that you just return to
[10:26] normal. You can have all of the benefits
[10:28] of that heat training and give your body a break from that in
[10:32] the final three days as you prepare for Iron Man race day.
[10:36] OK, this is a great spot for a shout out to Boss Montes,
[10:39] Precision Fuel and hydration. Obviously, we're talking here
[10:42] about heat acclimation strategies.
[10:44] Replacing fluids and electrolytes is an absolutely
[10:46] key part of this. I really believe Precision Fuel
[10:49] and Hydration make the best rehydration products out there
[10:52] and the most easy to use electrolyte products.
[10:55] If you haven't tried it yet, go over to their website.
[10:58] You can use the code Oxygen fuel 2515% off your first order.
[11:02] But as well as having great products, they've got amazing
[11:05] education available for free on their website.
[11:07] You can use their free fuel and hydration planning tool to
[11:10] receive your own personalised strategy for your next race and
[11:13] it'll help you understand your own carbohydrate, electrolyte
[11:16] and fluid needs so you can practise in training and then
[11:19] nail it on race day. You can even book a free one to
[11:21] one video consultation with PF and HS athlete support team.
[11:25] So head on over to precision fuel and hydration.
[11:27] Com and remember you can use the code oxygen fuel 25 the 15% off
[11:32] your first order. Now here are 5 mistakes that
[11:35] athletes commonly make and what you can do to fix them.
[11:38] Going out at normal power and pace.
[11:41] This is the number one mistake that athletes do.
[11:43] You have to accept the on race day.
[11:46] If it's significantly hotter than usual, you are going to
[11:49] have to race slower on both the bike and the run than you have
[11:54] been doing in training. It's just non negotiable.
[11:56] You can certainly go out at the paces that you've trained at,
[11:59] but you are going to blow up and you're going to suffer in the
[12:02] heat. So the way to think of this is
[12:05] your core temperature is going to rise relentlessly and the
[12:08] exercise that you're doing is going to produce heat.
[12:12] And when it's really hot, you can't shed that heat in the same
[12:14] way you can on a cool day. And so part of the demand of the
[12:19] event, if you like, is making your body move through space at
[12:24] a certain speed, but part of it is shedding the heat that your
[12:28] body creates as you create that movement.
[12:31] And on a really hot day, if you're not shedding that heat,
[12:34] you're going to get hotter and hotter and hotter, and
[12:36] eventually you're going to have to stop.
[12:37] As anyone knows who's tried to do a really hard workout indoors
[12:41] on the bike trainer without a fan going, the challenge of it
[12:45] isn't about the intensity, it's just about dealing with how hot
[12:48] you get. You absolutely don't want to
[12:50] have to feel like that on Iron Man race day.
[12:53] So going to advise you shave a minimum of 5% and conservatively
[12:59] more like 10% of your power targets and you run paces.
[13:04] So if you were targeting 200 watts, you're going to need to
[13:07] knock between 10 and 20 watts off that.
[13:10] If you were trying to run 5 minute case, say you're going to
[13:13] need to aim at 5:15 to 5:30. OK, So it isn't a massive
[13:18] change. And the key thing here is it's
[13:21] going to be individual for individual people.
[13:23] Some of you are going to handle the heat much better than
[13:26] others. Some of you after your first
[13:28] hour of doing this, are going to get a really good feel for how
[13:31] things going. And you know what, If you can
[13:32] pick up the power or pace, great.
[13:36] I would advise you not to pick up the power on the bike.
[13:39] I would advise you to be conservative there so that you
[13:43] can protect your run at all costs and be conservative for
[13:47] the first hour of the run. And then you've got a really
[13:49] good feel, I think one hour into the marathon, how the heat's
[13:52] affecting you. I would be surprised if there's
[13:55] anybody out there who wasn't affected by a minimum of 15
[13:58] seconds a kilometre against the paces that they've trained at in
[14:02] the cool. So I would rather you back that
[14:04] off and you run 15 seconds or even 30 seconds a kilometre slow
[14:08] within you ideally wanted to, rather than you totally
[14:11] detonating at the halfway point and having to walk the entire
[14:15] back half of the marathon or worse, not even finishing.
[14:18] And these are very real possibilities on really, really
[14:21] hot days. I think anyone who's raced a
[14:22] really hot iron in a hot country in a heat wave will know that
[14:26] the DNF number massively spikes. And the tragedy of it is, it's
[14:30] not because people aren't fit, it's because they either haven't
[14:33] acclimated for the heat well, or they haven't adjusted their
[14:37] pacing on race day to match how well acclimated to the heat they
[14:40] are. So I'm going to advocate the
[14:42] strategy. Start slower than you think.
[14:45] You can always pick the pace up in the second-half of the run
[14:48] and I guarantee that if you pace your Iron Man well, you'll be
[14:51] passing loads and loads of people on the second-half of the
[14:55] run. OK, so mistake number 2 is
[14:58] ignoring opportunities for cooling, especially ignoring
[15:01] them early on in the race. So there's obviously very
[15:05] limited opportunity to get yourself into the shade,
[15:07] especially when you're riding the bike.
[15:09] There's very limited cooling opportunities on the bike.
[15:12] So one thing I would advise you to do here is when you go
[15:15] through an aid station and you've dealt with getting the
[15:17] bottles that you need to drink, get yourself an extra bottle of
[15:21] water. Get some of that water over the
[15:23] back of your Tri suit. Squirt it out all over the back
[15:26] of your Tri suit, squirt it over your thighs, and then the suit
[15:29] will get wet and then the evaporation will help cool you
[15:32] down. If you've got the opportunity to
[15:34] squirt it through the vents in your helmet as well, and this is
[15:37] hard with arrow helmets, more so these days, some of them don't
[15:40] even have vents, then keeping your head cool can really help
[15:45] it. Definitely.
[15:47] I'm going to say it definitely helps with the perception of
[15:49] temperature. If you can try and keep your
[15:51] head cool, you might find if you've got an arrow helmet on,
[15:54] you've got to put your head down and squirt the water up the back
[15:58] of the helmet to get your hair wet.
[15:59] Can be uncomfortable and it's well worth practising this in
[16:02] training because you don't want to try anything new for the
[16:05] first time on race day. But try as much as you can to
[16:09] stay as cool as you can. Try and stay as wet as you can
[16:11] on the bike and when you get yourself onto the run.
[16:14] Similarly, take every opportunity you've got to run in
[16:17] the shade if you possibly can. Think about the kit that you're
[16:20] going to wear ahead of time. You want to you want the set of
[16:24] kits. Strange that you don't want a
[16:25] running vest that you might think is cool.
[16:27] You want to keep the Suns rays off you with a sleeved Tri suit
[16:31] and keep that Tri suit wet so that the evaporation keeps you
[16:35] cool. Just like you did on the bike.
[16:37] You might even have the option on the run.
[16:39] Some kind of hat is going to be essential to keep the direct
[16:43] solar radiation I've had, especially going a bit thin on
[16:46] top like a lot of our middle-aged men are.
[16:48] I'm certainly one of those. But one of the things can help
[16:51] here is if the hats wet, it stays cool and that cools your
[16:54] head down. You might even be able to get
[16:56] ice at some of the aid stations and put ice inside the hat and
[17:00] have that there in order to cool you down.
[17:03] I've even heard of stories of people holding ice in the palm
[17:06] of their hand. One athlete even had, if you can
[17:09] believe this, a single rubber glove that he carried with him
[17:11] that he put on that hand and put ice into there and kept the palm
[17:15] of his hand really cool because that's meant to be a place that
[17:18] really helps keep athletes cool. Now, whether that's an old wives
[17:22] tale or whether it really, really helps, I don't know.
[17:24] But you could try that in training and see if even the
[17:27] perception is that it helps you. The chances are it's going to
[17:30] help you. Mistake #3 is sticking to your
[17:34] usual hydration and nutrition plan.
[17:37] So let's break this into two parts.
[17:39] The hydration, I think is the key part.
[17:41] If you've already been and done a sweat test or done a sweat
[17:44] test online, you know the the milligrammes of sodium you're
[17:48] going to need per litre, that's not going to change no matter
[17:51] how hot it is. What is going to change is how
[17:54] much fluid you need to replace if you're getting really hot and
[17:57] sweating a lot more. So it's not uncommon on really
[18:01] hot days for you to need double the volume of liquid that you
[18:05] didn't take on a normal day of training.
[18:07] So if you're normally drinking 500 mils an hour, you need to be
[18:11] thinking you're going to be somewhere in the range of 1000
[18:13] mils an hour. That's a good ballpark for you.
[18:17] Now drink to thirst, but don't leave it to the point where you
[18:20] get really thirsty, because if you do that, the chances are
[18:23] you're already dehydrated. In an Iron Man race, it's great.
[18:26] You're going to have the opportunity to pick up bottles
[18:28] every 20 or 30K on the bike, probably every two K on the run.
[18:32] So there's plenty of hydration out there.
[18:34] You just need to make sure that you keep on top of your
[18:36] strategy. If you get the right balance of
[18:39] electrolytes in, I think that makes you safer from
[18:42] hypernatremia. If you're just drinking pure
[18:45] water and you drink an awful lot of it can be to be at danger of
[18:48] hypnatremia in a really in a really long race.
[18:51] That's something you absolutely want to avoid.
[18:53] So read up about that. I've not got time to talk you
[18:56] through it here now, but safe to say you need to know the
[18:59] concentration of electrolytes that your body needs and you
[19:02] need to make sure that everything you drink has got
[19:04] that in. Now in terms of calories, you
[19:07] might well find that you can't take anywhere near the same
[19:10] number of calories on a really hot day as you can when it's a
[19:13] cool day. And the reason for that is in
[19:15] hot races the blood is shunted more to the skin, it's shunted
[19:18] away from the internal organs in the stomach to help you digest.
[19:22] It might be worth dialling down your calories by 10%, maybe even
[19:27] more than that in a really, really hot race.
[19:29] I'd certainly advise starting out with that because it'll be
[19:34] much easier for you to add a little bit more in later on in
[19:37] the race. Then it will be to plough ahead
[19:40] with 110 grammes of carbs an hour and find out that only 70
[19:43] are getting digested and you feel really sick at the halfway
[19:46] point on the bike. So practise in training, get out
[19:50] on your long ride on a hot day in training and see how you feel
[19:54] with your normal calorie intake and see what you can learn about
[19:57] your body and how it needs to adjust.
[19:59] Now, the 4th tip that I've got for you here, the 4th mistake I
[20:03] see people making, is skipping the mental rehearsal aspect of
[20:07] heat discomfort. What I mean by that is if you
[20:12] put yourself through a heat training protocol and training,
[20:14] you've got used to the sensation repeatedly day after day for
[20:18] probably between 14 and 20 days of how unpleasant it feels being
[20:23] incredibly hot and you learn to deal with that.
[20:27] If you haven't done any heat acclimation training, the shock
[20:30] of exercising in oven mode, if you like it can be really,
[20:34] really hard. And that in itself is really
[20:36] difficult for athletes to deal with.
[20:38] So link back to how you felt in your hot bath or sauna sessions
[20:42] and practise calming yourself down mentally and knowing that
[20:47] you can deal with that level of heat and exercising in that
[20:50] level of heat. And our last tip here is don't
[20:54] cram last minute heat work in at the end of your taper.
[20:58] You need to be doing this 14 to 21 days out is when you start
[21:02] and end it three days before race day.
[21:04] So those three days you can then concentrate on staying cool and
[21:08] glycogen loading and resting and recovering.
[21:10] Say ready for a big F on race day.
[21:12] Don't try and overload yourself with heat acclimation close to
[21:15] the race. It's going to make no difference
[21:17] that close and it's just going to make race day really, really
[21:21] hard. OK, that brings us the end of
[21:22] this week's show. Here are some discount codes and
[21:25] deals for you. Over at Precision Fuel and
[21:27] hydration.com, you can use the code Oxygen Fuel 2515% off your
[21:31] first electrolyte order. And over at
[21:34] teamoxygenaddict.com, I think we've got the most comprehensive
[21:37] triathlon coaching programme specifically designed for busy
[21:40] age groupers. If you're looking for coaching
[21:42] for Iron Man on 70.3 Triathlon this year, please get in touch.
[21:45] There's a link in the show notes to book a membership call with
[21:47] us and see if you'd be a good fit for joining the team.
[21:51] So remember, there's links in the show notes so you don't have
[21:53] to remember them. And until next week, have a
[21:55] great safe training and racing week.
[21:57] I'm coach Rob Wilby and you've been listening to the Oxygen
[22:00] Addict Triathlon Podcast.

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