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How to Beat the Heat
A world leading researcher on how you should train in the heat, and are superfood powders worth the hype?
Matthew Sharpe
May 23, 2023
Together With
Good morning everyone,
On the weekend I had a run that was my longest one ever. It was a little daunting at first but with the help of lots of carbs and a friend (thanks Justin!) I was able to get it done. Even after 20 years in the sport, it’s cool to still break personal records!
In today’s edition:
A world-leading researcher on how you should be training in heat ☀️
Are superfood powders really worth the hype? (and cost 🤑)
And a swim drill that will have you barking up the speed tree 🐕
Thanks for being here.
-Matt Sharpe, newsletter editor
Have a triathlete in your life who can't stop swimming, biking, or running? Fire this off to them. Forwarded from a friend? Sign-up for free.
QUICK NEWS
💵 Morro money: With thousands of athletes and visitors in attendance, the Ironman Triathlon brought a boon to many Morro Bay, California businesses this past weekend. [KSBY]
👍 Nicely done: UNC-Chapel Hill med student Joshua Romero raced an Ironman and raised funding for a no-cost medical clinic at the same time. [UNC.edu]
🎊 Wahoo for solvency: After dealing with financial difficulties and cutting critical business functions to the bone, popular triathlon brand Wahoo Fitness has been recapitalized by founder Chip Hawkins and a slew of new investors. [Zwift Insider]
💃 Crammed Catalan: Hoping to race Ironman Barcelona? Unfortunately, it’s sold out. It’s the latest event to sell out, a strong signal as events continue to rebuild post-pandemic. [Endurance Sportswire]
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UltraSwim 33.3 is an epic adventure swim race™. But so much more than just a race.
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TEMPO EXCLUSIVE
How to Beat the Heat With World-Leading Expert Dr. Julien Périard
Dr. Julien Périard is the Research Professor and Deputy Director, University of Canberra Research Institute for Sport and Exercise. He has worked with both amateur and professional athletes from various disciplines, along with National and International Federations (FIFA, UCI, World Athletics, and World Triathlon), and was also an elite triathlete.
As summer advances in the Northern Hemisphere, athletes will be training consistently in hotter conditions. Is there a different plan of attack for training in dry heat, vs. humid heat?
The plan should always be to monitor hydration status and how one feels during long workouts in the heat, whether dry or humid. Heat stress exacerbates the rise in core temperature and, by extension, the cardiovascular response.
Humid conditions may lead to:
📈 A greater rise in core temperature when exercising at the same workload, leading to a higher heart rate, and perceived exertion.
This is due to the environmental conditions being less favorable for losing heat from the body.
When it’s humid, much of the sweat produced will not evaporate and cool down the skin. Instead, sweat will drip off the skin and lead to dehydration, without attenuating the rise in body temperature that occurs when it evaporates.
This evaporation of sweat is the main pathway through which heat is lost in hot environmental conditions.
When planning to train in humid heat, understanding how the workout might be impacted is important.
Athletes definitely need more overall liquids training in hot conditions. But do they also need more carbs? What about sodium?
Greater fluid intake is recommended during prolonged exercise in hot conditions as the sweat rate will be higher. The greater fluid loss via sweating is also accompanied by a greater volume loss of electrolytes in the sweat, including sodium.
🧂 Individual sodium losses will vary depending on fitness and heat acclimatization status. As such, supplementing fluids with sodium may be warranted for individuals whose sweat sodium concentration is high.
There are tests available for this, but a simple test is to look at clothing after a long run or ride to see if it’s caked in salt (sodium) or to try a salty drink during exercise. If the drink doesn’t taste too salty, chances are the body is in need of sodium!
🍩 In terms of carbohydrates, when exercise workload or absolute intensity in the heat is matched to that of cooler conditions (for example 200 W on the bike), the relative intensity will progressively increase as body temperature increases.
💓 This will be noted in the drift in heart rate, compared to when training in cooler conditions at the same workload. Given that relative exercise intensity will be higher, so will the rate of glycogen (carbohydrate) use.
So yes, it may be worth ingesting more carbs during long hard workouts in the heat.
Part two of our heat training tips in next Tuesday’s edition! In the meantime, follow Dr. Périard on Twitter.
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FAVOURITES
🐶 Puppy paddle: Trying to get a better catch for your swim stroke? The long dog drill may be for you! Coach Natasha Van Der Merwe explains how the drill can help you set up your catch better for a more efficient stroke. [@natashavdm81/Instagram]
⏱️ Save time, (maybe) race better: Triathlon is awesome, but sometimes, well, it can take a lot of time. This great article from Tri 220 gives great examples of how to save time but still train hard and enjoy the sport! [Tri220]
🧑🤝🧑 Brotherly love: It was a triathlon moment heard ‘round the world. Jonny Brownlee, moments from winning a world title, succumbs to heat stroke and begins to falter. His brother, Alistair instinctively grabs him and throws him across the finish line. Alistair takes through the moment step by step and the aftermath of what was an incredibly viral event. [CNN]
🦸 Superfood fantasy: The rise of the superfood powders like Athletic Greens cannot be denied. And they claim incredible health benefits, including an increase in energy, improved gut health, and a rock-solid immune system. But are they worth the hype, and the cost? [New York Times]
WHAT YOU SAID
Last week we asked readers the worst part of open swimming. Here’s the top choice:
Here’s what some readers said.
“I am not the most confident OWS but at least I can swim reasonably straight - other swimmers who cross over in front of you or who swim OVER you - I mean - what even is that???!!!”
“Sharks, man. And sighting is also tough.”
WEEKEND RACES
Challenge Family Championship, Ironman 70.3 Chattanooga and more!
Challenge Family
Athletes laid it all out on the line for the chance to take home big PTO ranking points, and a slice of the generous Challenge Family World Bonus.
Women: India Lee didn’t let her gears not working to hold back from taking the impressive win.
🥇 India Lee (GBR)
🥈 Caroline Pohle (GER)
🥉 Sara Perez Sala (ESP)
Men: Mathis Margirier took his first pro win and overcame a ton of big names in doing so. Aaron Royle blessed us with the classic aussie shooey!
🥇 Mathis Margirier (FRA)
🥈 Aaron Royle (AUS)
🥉 Frederic Funk (GER)
Check out the rest of the weekend’s results here.
TEMPO EXCLUSIVE ARCHIVE
Expert analysis: Nail your Ironman training nutrition.
Pro triathlete and vet student: How Kaylee Slade does it.
Professional triathlete Loren Nelson gives us his perspective on training with an altitude tent.
LATEST EDITIONS
Open water swimming made easier. And the 10 most common triathlon mistakes.
Race Ranger disrupts drafting. Plus: could timing your coffee help your performance?
Is ChatGPT your newest coach? And World Triathlon heads to Malaga.
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