Tip for Today: Combating the Heat.
Tip for the Day:
To combat these hotter temperatures there’s a few things you can do to help.
Take a Fuel Belt bottle, or something similar, fill it with water and put it in freezer. You can either put the frozen bottle in your jersey pocket or athletic bra.
If you’re choosing to wear a Camel Bak or other hydration back pack you can fill 1/3 full of water and freeze. Then, before you ride fill the remainder of the bladder with water.
Drinking cold water helps lower body temperature. So if you’re running water bottles, either freeze bottles 1/3rd of the way full of water or fill bottle with ice before filling with water.
On a 3 hour ride, I will run 3 bottles with one of them insulated filled with ice. I will run the insulated bottle in my jersey pocket, helping to lower my core body temperature. I don’t care for insulated water bottle performance, I generally will transfer the water into one of my other bottles to drink during training rides, but yea, it’s cold.
Spend a little extra time in the shade. I will either soft pedal through the trees on the bike, or run a little slower.
Remember the best things you can do help your performance during the heat is to stay hydrated, maintain your mineral concentration through electrolyte replacement and pay attention to how you feel.
Don’t expect PR’s when you’re racing in above average temperatures. Be aware of signs of heat exhaustion.
Heart Rate and Rates of Perceived Exertion may be higher in hotter temperatures. Heart rate is commonly 5 beats per minute higher so if you’re training with heart rate, it’s better to go by how you feel.
Always, always remember to have fun while you’re out there, follow the rules of the road and merge and call out on the trail.