Welp, we’re in the sludge of summer - when you head outside and are met with a wall of heat and humidity. What does that mean for your workout? It means all of us athletes need to learn to workout WITH the heat. So instead of avoiding it (or trying to “beat the heat” – spoiler alert: you can’t!), start to think about how your body can adapt to it instead. Here are a few tips to help you tackle your Summer Heat Monster:
Wear light colored, loose-fitting clothing that wicks sweat. Technical gear allows moisture to pass through and evaporate, keeping you cooler for longer. To protect your skin and eyes from the sun, wear a hat/visor, sunglasses and sunscreen. Bonus item would be a bandana or buff that you can fill with ice or dunk in cold water.
EDGE Athlete Jenny rocks out her heat gear in Leadville, CO!
As you acclimate to the heat, throw in a few minutes of slower paces throughout your session to lower your heart rate and improve the flow of oxygen to your muscles. As you become better in the heat, shorten or skip the breaks. It takes at least 10 days to start to adapt to new conditions, so take gradual adaptation into account.
When you train in the heat and humidity, dehydration is an inevitable outcome. When our fluid levels dip, our body’s cooling methods – including the ability to sweat – break down and we become less able to regulate our core temperature. In the days and hours leading up to a run, mildly increase your fluid intake to start your workout with adequate hydration. During the run, carry fluids on you (hand-held, hip-held or hydration packs all work) and train your body to gradually consume more liquids to build resistance to dehydration (taking care to not overdrink!). Avoid electrolyte imbalances by using the right nutrition supplements, many which contain water, sugar and salt.
Handheld bottle means you can take it with you!
Create a shorter 30 minute looped course for longer training days. Leave a cooler filled with cold fluids, ice cubes, fuel and a dry towel at your start/finish area. Stop during each loop to refuel, grab some ice and keep your core temperature in check.
We know that working out in the heat puts extra stressors on our bodies, so if you’re heading into a race, back off two days prior to the competition to find your freshest legs.
When your workout is overly taxing because of harsh, hot conditions, your body is spending extra energy to cool, putting your regularly-scheduled muscle recovery on the back burner. Legs-up-the-wall after your workout is an easy fix, along with any contrast water and compression therapy to help speed up those processes.
As I trained for the Rio Paralympics, EDGE was the perfect place for me to recover in between my grueling workouts so I could perform my best day after day. It all paid off when I earned a bronze medal in Rio! Whether it's for bike, run or strength training, recovering in a pair of recovery boots, drinking a cup of coffee or chatting with the members about their past and current races, it is one of my favorite places to go - EDGE Athlete Lounge has become my second home!
I use EDGE for both training and recovery… having the Woodway treadmills and a room to do weights and other-related strength exercises when I need them is very helpful and convenient. Without question, utilizing EDGE on a consistent basis has helped me stay injury-free. In fact, as someone who has a history of being injured, since joining EDGE, I have yet to experience a significant injury. I attribute that largely to having ready access to state of the art recovery tools that EDGE provides its members with.
I will be racing the Boston Marathon in April, a race in which I am targeting a sub-2:30. Bearing that Boston goes according to plan, I intend on attacking a 2:25 clocking at the 2017 Chicago Marathon! Furthermore, I am planning on breaking 15:00 in the 5K and 1:09 in the half-marathon
EDGE helped me fight my way to the title of North American Cycle Courier Champion in 2016 and I’ve got 2017 in the crosshairs. As a full time bike messenger and a professional cyclist, my schedule allows very little time to give my muscles a break. The amazing staff and facilities at EDGE have allowed me to give my body the much needed recovery it needs between rides and have helped me ride farther, ride harder, and ride stronger than ever before. Fresh legs TRULY bring FAST TIMES!
