Training during the heat...

Mother Nature sure can turn up the thermostat when she wants to, but if you are in the middle of your training block, there's not much you can do but suck it up!  Here are 10 quick tips to help you get through these crazy temps we've been having around the Country lately:

Working out safely in heat: wthitv.com

1. Start your workout hydrated!  Be sure to drink plenty of water throughout the day, and about an hour before you start your training, drink a sport drink with quality electrolytes, such as PowerBar Perform.
2. While riding or running, aim to take sips of your sport drink every 5 to 10 mins.  In these temps, it's not uncommon for me to go through 40 oz of fluid per hour while riding.  Don't forget your gels, and other nutritional needs that contain electrolytes!!
3. Aim for early morning or late evening training.  If possible avoid the hottest parts of the day.
4. Wear sport clothing that is light colored to help reflect the sun.  The black top may look cool, but at 100* plus temps, it won't feel cool.
5. Have a bottle for water that you use to pour on yourself.  If the water is cold, this will feel great!  Aim for your upper thighs, head & neck.  Maybe even a squirt in the face :)
6. Try to pick routes that are shaded, or consider training indoors.
7. Plan for your refueling!  Bring a few dollars with you and stop at gas stations for cold beverages.
8. While running, a light colored hat with a few ice cubes under feels amazing.
9. Use sunscreen and sunglasses to protect yourself from the elements.  Make sure it is designed for sporting activities--water/sweat proof.
10. Once finished, recover with quality recovery drink such as PowerBar Restore, or good'ole chocolate milk.  After that, focus on re-hydrating with water to replenish what you lost during training.

Keep training!

Have additional tips?  Leave them in the comments!!  Thanks

Ryan