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Heat Training 2.0

Be sure to read the first heat training article. Here are some updated protocols to really help you beat the heat on race day.

3 thing we can really do on race morning and during the day to have major cooling effects.

Ice slurry drink. This should be your normal electrolyte drink. But blended or mixed in crushed ice. Keep it in a cooler in the morning so it stays cold and ready to go!


• A volume of 7.5 g/kg ice slurry at a rate of 2.5 g/kg of fluid every 5 min (drink over the course of ~15 min) often avoids Gl distress for most athletes.

Ice vest or wet ice towel: Have a cooler with ice water it in. Have a small towel you can place in there and get iced down. Wear this around your neck and chest on race morning.

Sample outline of race morning:

6-6:30 am Begin race preparation. (Warm Ups)

•Stay cool/ hydrated use ice vest or wet iced towel around neck immediately after warmup & begin consuming

ice slurry drink.

7:20-7:30 am Put on Ice Vest (15-20 minutes). (Keep hydrating)

7:40-7:50 am Remove Ice Vest - stay in shade, complete last-minute race prep.

8:00 am Race Start.

Iced Gel! This is a great little trick for on the run. Ice/freeze your gels before the race. Then come run time they will be slightly defrozed. Once you get to the run tuck them in your shirt or under pant leg. This will defrost them the rest of the way while also helping to cool your body. This is great for shorter races where you might not even need the gel and when they don't have ice/wet sponges at aid stations.

Average fluid intake needed during races to help stay cool:

Important to note, that you need to train you gut to tolerate this amount. You can't just jump up to it.

Like everything in training and racing, this is a range because it's always individualized.

Sprint Distance:

On bike 14-20 oz per hour.

On run: 6 -12 oz per hour

Olympic Distance:

On bike: 24-35 oz per hour.

On run 10-16oz per hour


On Bike: 30-40 oz per hour

On Run: 12-20 oz per hour

Ironman: (this starts to get really individualized, but good ballpark numbers.

On Bike: 30-40 oz per hour

On Run: 12-20 oz per hour

Sodium intake:

300-600 mg/hr is a normal place to start. BUT

500-100mg/hr isn't out of the question for many athletes in hot conditions.


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