Managing Temperatures While Racing
It was known well in advance that racing in Townsville, Australia would be a hot race. Being too hot is the enemy when it comes to performance. Ultimately, those who handled the heat best would have the greatest chance of success.
For a couple years, I’ve been using a core sensor to measure my core temperature. To date I’ve not used the data for any specific training, however I find it interesting how my body responds as my core temperature changes. I’ve observed that when my core temperature exceeds 38.5, my rate of perceived effort (RPE) to perform also starts to dramatically increase. Above 39.3-39.5 and my desire to cool myself becomes a priority above all else.
Below I’ll breakdown my core temperature during the ITU long course world championships in Townsville. Following that I cover three points that might be helpful for you to improve while racing:
Why do we get hot when we exercise?
My Heat Training for Townsville
Strategies to Manage or Reduce Heat
My Core Temperature Race Data
With a start time just after 7 am, it meant that we would be running through the heat of the day. To compound the temperature challenge the water temperature of 24C in Townsville. This meant that it would be a wetsuit-legal swim for age groupers IE hot start temperature-wise.
In the video below, the top green line is my core temperature, while the bottom green line is my skin temperature.
As observed from the data in the video above I started the swim with a core temperature of 38.3. I got quite hot during the swim reaching almost 39.7 degrees. This would be considered a high fever if I wasn’t exercising and is certainly performance-impacting.
In T1 I had a bottle of ice water that I poured over my head to help reduce my temperature. It didn’t do anything to my core temperature, but lowered my skin temperature and made me feel better. It wasn’t until I had a lot of convection cooling, from the air moving on the bike, that my core temperature started to come down – to a point.
My core temperature began to rise again due to my efforts on the bike and the heat of the day increasing. My skin temperature would reduce from the cooling of water, but this didn’t reduce my core temperature. I remember becoming quite aware of feeling hot on the final lap of the bike. This correlates with my temperature exceeding 39C again. For me, I’ve noticed in training how much harder things seem to get when my temperature exceeds 39C. The best way I could describe it, is that it’s similar to LT1 being ~38.5C and LT2 being ~39.3C for me.
Start of the run, I was hot straight away. Quickly exceeding 39.3C and continuing to rise to 40.5C. Energy-wise I felt good, but my approach was to run as efficiently as possible. The distance between aid stations was challenging and running in the sun felt like I was cooking. Physically I felt like I should be able to run faster, but the heat was oppressive. I was worried about fainting and so chose to hold back to get to the finish in one piece.
Why Do We Get Hot When We Exercise?
When you exercise, your body generates heat due to several physiological processes:
Increased Metabolic Activity:
- Exercise accelerates your metabolism, which involves numerous chemical reactions in your muscles and other tissues. These reactions produce energy, and as a byproduct, generate heat. The harder and longer you exercise, the more heat is produced because more energy is being used.
Muscle Contraction:
- As your muscles contract during exercise, they use energy and release heat. This heat is a direct result of the mechanical work your muscles are doing. More intense or prolonged muscle activity generates more heat, contributing to an increase in your body temperature.
Increased Blood Flow:
- During physical activity, your heart pumps more blood to your working muscles. This increased blood flow also brings more heat from the muscles to the surface of your skin. To help manage this heat, your body activates its cooling mechanisms, like sweating and increasing blood flow to the skin, to help dissipate the excess heat.
Overall, the combination of metabolic activity, muscle contractions, and increased blood flow results in a significant rise in body temperature during exercise. To maintain optimal performance and avoid overheating, your body must effectively manage and dissipate this heat.
My Heat Training for Townsville
Below is my heat training approach to acclimate to high temperatures and improve performance in hot conditions. Here’s a brief explanation of each method:
1. Cycling Indoor with a Small Fan and Extra Clothes: Cycling indoors with only a little airflow simulated a hot race environment. Wearing extra clothes added to the thermal load, forcing me to adapt to higher temperatures and improve my cooling efficiency (IE sweat a lot!)
2. Wearing Thermals While Running: I was training through winter, so running in thermals helped mimic the conditions I would experience. Again it made my body work harder to regulate temperature, thus improving heat tolerance.
3. Hot Baths: Taking hot baths helps your body adapt to elevated temperatures by raising your core temperature in a controlled manner. This practice can enhance your body’s ability to cope with heat, improve sweating efficiency, and boost overall heat tolerance. It was by far the hardest heat training I did for Townsville, even though I just sat there.
Together, these strategies helped prepare me to come from winter to race in a hot environment. Especially the hot baths, I was confident it wouldn’t be worse than that experience!
Strategies to Manage or Reduce Heat
Managing heat during a triathlon is crucial for maintaining performance and preventing heat-related issues. Here are three effective strategies:
Hydration and Electrolytes:
- Pre-Race: Start hydrating well before the race. Drink plenty of fluids in the days leading up to the event, focusing on water and salting food for electrolytes. I don’t believe in electrolytes-rich drinks, they just make me go to the toilet as my body tries to rebalance itself.
- During the Race: Continuously hydrate during the race by sipping water or sports drinks at regular intervals. It is worthwhile to slow at aid stations to make sure you get a proper drink.
Cooling Techniques:
- Pre-Race Cooling: Before the race starts, you can use ice packs or cold towels on your neck and wrists to lower your body temperature. Some athletes also use cooling vests in the warm-up phase.
- During the Race: Use water stations strategically; pour water over your head and body to help cool down. Wearing a white or light-colored hat or cap can also reflect heat and keep you cooler.
3. Pacing and Adaptation:
- Adjust Your Pace: In hot conditions, it’s important to adjust your pacing. Start slower and gradually increase your speed as you adapt to the heat. Overexertion in high temperatures can lead to faster dehydration and heat stress.
- Listen to Your Body: Pay attention to signs of overheating, such as dizziness, excessive sweating, or nausea. If you experience any symptoms, slow down, hydrate, and find a shaded area if possible.
Implementing these strategies can help you manage the heat more effectively and perform better throughout your triathlon.
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Copyright © Luke Jones
