If your next race is shaping up to be a scorcher, this one’s for you. I know what it feels like to step outside and immediately regret it—your car is a sauna, your gear is already sticky, and you’re wondering how the heck you’re supposed to race in this.
I’ve raced Kona 10 times, and heat has been a constant opponent. As a 6’2″, 185lb guy with the surface area of a solar panel, I’ve had to learn how to manage it. And I want to help you do the same.
Let’s walk through how you can turn the heat from a weakness into a weapon.
PS, don’t forget to check out the protocol at the end of this article.
Heat adaptation is your secret weapon.
There’s no shortcut around this. If you don’t prepare for the heat, it will beat you. That sluggish, heavy feeling? That’s not just you. Most athletes lose 8 to 15% of their performance in hot conditions. But here’s the good news—you can train for it.
The gold standard? Travel early to your race venue. Getting in 7–10 days ahead helps your body recalibrate. But if that’s not realistic, there are smart workarounds:
- Sauna sessions post-workout
- Easy mid-day workouts in the heat
- Hot baths after training
The goal is to gently increase your core temperature so your body learns to cope. But you’ve got to time it right. These protocols are most effective in the final 2–3 weeks before your race.
Want to go deeper? Check out:
Hydration beats calories every time.
You can race a long time on low calories. You can’t race long at all without fluids.
Everyone gets excited about hitting 300 or 400 calories an hour. But that number won’t matter if your hydration plan is off. You need to know your sweat rate so you can stay ahead of dehydration.
Do a sweat test. Learn how much fluid you lose per hour. Then build your plan around that.
As a ballpark:
- Most folks land between 1.5 to 2 bottles per hour
- You want around 800 to 1000mg of sodium per hour, either in the drink or with a supplement
Start with hydration. Then layer in calories. Not the other way around.
Check your ego at the door.
This is a hard one. You feel fit, you’ve trained hard, you’re ready to go. I get it.
But heat doesn’t care about your training log. And it especially doesn’t care about your watch.
Trying to race “like you trained” in the heat is a fast ticket to the pain cave. Meanwhile, your smarter competitors—the ones who dial it back early—will pass you when it counts.
So give yourself permission to back off. Create pace or power caps. Use run/walk if needed. Save that fire for the second half of the race.
You’re not giving up ground. You’re investing it.
Want a full breakdown on how to adapt your pacing for hot conditions? Read: Adjusting Your Race Plan For The Heat
Dress like it matters—because it does.
Your gear choice isn’t just about style. It’s performance.
You want light colors, breathable materials, and gear that lets you pour water on yourself without turning into a soggy mess. Shoulder coverage? Huge. Hats that hold ice? Game-changer.
Try it in training. See what works when you’re already soaked. How long does it stay cool? Does it cause chafing? Is it easy to get on and off in transitions?
The right kit won’t win you the race. But the wrong kit can absolutely lose it.
Recover like it’s your job.
When it’s hot, you finish workouts depleted—even if they didn’t feel that hard. You’re losing pounds of fluid. You need to put it back.
Use a scale. If you’re down 3 pounds after a session, that’s about 48 ounces of fluid you need to replace. And do it quickly.
Recovery in the heat isn’t just food and rest. It’s fluid, sodium, and getting your core temperature down. Alcohol? Skip it. It just makes the hole deeper.
Prep your recovery drinks ahead of time. Have something cold and salty waiting for you. You’ll bounce back faster, and your next session won’t feel like punishment.
Final word.
Heat is tough. But it’s not unbeatable.
With the right prep, the right mindset, and a few smart choices, you can show up on race day with a real advantage.
The kind of advantage that lets you pass people in the final miles.
Let’s race smart,
Coach Patrick
HOT WEATHER RACE PREP PROTOCOL
Respect the heat. It doesn’t care how fast you trained. But if you do the work now, it won’t stop you from racing your best when it matters most. This isn’t just a checklist. Consider this a plan to help you adapt, test, and perform under pressure.
10 Weeks Out:
- Complete your sweat test
- Dial in your core hydration numbers: fluid per hour, sodium per hour
- Know what you’re getting in calories from your bottles — and whether that’s enough
4 Weeks Out:
- Simulate your race: nutrition, gear, conditions
- Practice how you carry bottles, mix fluids, and cool down mid-effort
- Make adjustments based on how it holds up across the distance
3 Weeks Out:
- Begin heat acclimation: sauna, mid-day workouts, hot baths
- Train in race gear — test your kit in real heat
- Track pre/post-workout weight to measure sweat loss
- Shorten or dial down intensity during heat sessions to stay safe
7–10 Days Out:
- Begin daily hydration protocol to stay ahead of the curve
- Eliminate alcohol and reduce other diuretics
- Reinforce sleep and recovery
- Practice race-day cooling strategies in your final sessions
Race Eve & Morning:
- Start hydrating early and know your numbers
- Review pacing/power/HR caps
- Confirm your cooling plan (ice, water, gear)
- Prep for plan B if something goes off-script
Race Day:
- Stay cool early: sponge, ice, water on head and shoulders
- Stick to your hydration targets and pacing caps
- Walk when necessary — running hot doesn’t equal running fast
- Stay mentally agile: adjust as the day unfolds
After the Finish:
- Weigh in and replace fluids (16 oz per pound lost)
- Prioritize sodium in recovery drinks
- Get your core temperature down (cold shower or bath)
- Eat something solid, keep moving gently, and aim for great sleep
