Hey — it’s Coach Patrick here.
I’ve been in this sport for over twenty years, and I’ve lined up at Kona ten times. I’ve had days when the heat broke me, humbled me, and left me wondering why I even bother. But somewhere along the way, I realized the heat wasn’t the enemy. In fact, it could be the greatest training partner I’d ever find — if I stopped fighting it and started using it.
I want you to know exactly how to do that. Because when you work with the heat instead of just surviving it, you unlock an advantage that most athletes never see coming.
Let’s break this down the same way I’d talk to you on a long ride — simple, no fluff, and built for action.
Why heat matters
Most people think heat training is about surviving a hot race. And sure, that’s part of it — if you’re racing somewhere warm, you have to acclimate. But heat training does more than that. It actually changes the way your body operates, even in normal conditions.
- Boosts blood plasma volume. More plasma means more circulating volume, which means better oxygen delivery to your working muscles.
- Improves sweat response. You start sweating earlier, your sweat becomes more efficient, and you cool yourself down faster.
- Reduces cardiovascular strain. Your heart gets better at pumping under stress, lowering your working heart rate for the same pace.
- Hardens your mindset. Let’s be honest — training in heat is uncomfortable. If you learn to stay calm under that kind of pressure, you’ll feel unshakeable when conditions are normal.
All of that stacks up to one huge benefit: you get faster, tougher, and harder to break. Whether you’re heading to Ironman Texas, Kona, or just chasing a PR on your local roads, heat training pays off far beyond the thermometer.
Active heat training
Okay, let’s get into the nuts and bolts. Active heat training is what most people think of: going out in the heat and working. This is where you build the adaptations that matter most.
Here’s the protocol I use and recommend:
- Session length: 60–90 minutes
- Intensity: 70–80% of your max heart rate — moderate, but steady
- Environment: Over 86°F (30°C), or simulate with extra clothing indoors
- Frequency: 5–10 sessions across 1–2 weeks for your first adaptation block
- Maintenance: 1–2 sessions per week after that
Look, I get it — this feels hard. It is hard. But it works. And you don’t have to be a hero on day one. I made that mistake. I went too long, too hard, too early, and I nearly passed out on a sidewalk in South Carolina. Learn from me: ease into it.
Start with 30 minutes if you need to. Add time and layers progressively. Listen to your body. Heat is powerful, but if you respect it, it will pay you back tenfold.
Passive heat training
Next, let’s talk passive heat training — the recovery weapon most athletes ignore. After you finish your normal workout, jump into a hot bath or sit in a sauna. That continued heat exposure keeps your core temperature elevated and pushes your body to adapt even more.
Here’s how to do it right:
- Timing: Right after your session
- Duration: 15–30 minutes
- Temperature: Around 100–105°F (38–41°C)
- Frequency: 3–5 times per week
If you’re already working with heat actively, passive heat sessions help cement those gains. If you’re short on time or can’t train outdoors, passive methods alone are still better than nothing — but combining both is where the real magic happens.
I know it sounds a bit nuts to climb in a scalding tub after a hard workout. Trust me: once you see the improvements, you’ll be hooked.
Safety matters — don’t be dumb
Heat can be a powerful tool — or a dangerous weapon if you ignore the basics. You have to respect it.
Here’s your quick safety checklist:
- Hydrate like crazy. Before, during, after. If your urine isn’t clear, you’re behind.
- Replace electrolytes. 1.5–3 grams of sodium per hour is a good rule of thumb.
- Avoid peak sun hours. If you’re outside, stay clear of 11 a.m. to 2 p.m.
- Watch for warning signs. Dizziness, chills, confusion, or a pounding heart are red flags — shut it down immediately.
- Cool down properly. Your system is stressed. A gentle cool-down helps keep blood flow stable.
I’ve had one too many moments where I thought I could push through, only to end up in a medical tent with an IV in my arm. That’s a humbling experience you don’t need. Play it smart.
Best practices
Let me share a few final details I’ve dialed in after years of making mistakes.
- Consecutive days are best. Heat adaptations build on each other. Stack sessions together instead of spreading them out.
- Use both active and passive. It’s like layering armor — active builds the foundation, passive locks it in.
- Don’t drop your regular load. Your endurance training should still happen. Heat is an add-on, not a replacement.
- Start early. Begin heat work 2–3 weeks before a key event. Then taper smartly so you stay fresh.
- Track your core temperature. If you can, use a wearable sensor to keep yourself in a safe zone.
Heat training is not a one-and-done strategy. It’s a skill, just like pacing, nutrition, or race tactics. And it pays off every time conditions get rough — which, if you’ve raced long enough, you know they always do eventually.
My final word
Look — heat used to break me. It chewed me up and spit me out, year after year. But once I learned how to train with it, instead of against it, the results were night and day. I went from surviving to thriving.
You can too.
The heat will still humble you. That’s part of the game. But it will also forge you into a better, stronger athlete. You’ll carry that toughness into every session, every race, and every part of your life.
So if you’re up for it, step into the heat. Respect it. Work with it. And use it to build a version of yourself that doesn’t flinch when the sun is bearing down.
That’s how you turn fire into your greatest weapon.
See you out there — sweating, smiling, and getting stronger.
— Coach Patrick
