Training in Summer Heat: The Panic is Real

Every year the first really hot day absolutely messes with my head. It’s been nice weather for a little while and bit by bit, a little form comes along. And then out of nowhere the first real summer day hits. If you’re in the northern hemisphere, I’m guessing summer has arrived at your front door by now. With it, the house of cards I’ve built in my head about actually having a little fitness gets hit with a flamethrower.

It's Thursday morning. The thermometer already reads 25C- which is a fair bit at 1500m altitude. The morning report on my smartwatch told me to expect great things from this day, sleep score, HRV and what is called ´training readiness`- all near best values. I'm standing in my garage, finest Ryzon cycling gear, convinced I'm about to be able to deal watts at my choosing. Spoiler alert: the only thing that got dealt was a blow to my ego.

My friend Carlos Verona came along, looking a little like he broke out of a prison camp- deeply tanned and a few kgs underweight. He’s just come back from the Giro D’Italia, clearly happy with his look. Going up the first climb he asked if the pace and I are fine. I wanted to say "yes, please call a priest," but managed to mumble something about being fine while secretly planning my will. Legs burning, heart rate through the roof and breathing way too hard.

The thing about heat training

Every year for a few days I’m reminded that summer training isn't just regular training with more sweat. It's a completely different beast that demands respect and calm nerves. Your body becomes a walking science experiment where every variable—core temperature, hydration, electrolyte balance, and sanity—needs constant rebalancing.

The silver lining? Training in heat is like strength training for your cardiovascular system. Your body adapts by increasing plasma volume, improving sweat rate, and becoming more efficient at cooling itself. Basically, you're turning yourself into a more efficient human radiator. The latest science suggests that it may be more effective than altitude training and plenty of athletes are combining the two.

What Actually Works

Start early. If you're not questioning your life choices while putting on running shoes in the dark, you're probably too late. The golden window is typically 5:30-7:30 AM, depending on where you are of course

Embrace the slow. Your usual pace? Forget it. Heat adds about 10-20% to your perceived effort, so adjust accordingly. This isn't the time for ego—it's the time for survival and adaptation.

Hydrate! Start hydrating the night before, continue through the morning, and keep it up during your workout. I used to put a pinch of Himalayan salt in each bottle but there are also plenty of salt tablets on the market.

Find your shade havens. Scout routes with tree coverage, water fountains or find a friend to join you by bike if you’re running

Listen to your body. If you choose to use the heat to your (later) advantage, remember it takes time to adjust. Dizziness, nausea, or feeling like you're about to become one with the asphalt? That's your cue to slow it right down. There's also no shame in a DNF when Mother Nature is the competition.

The Payoff

Here's the beautiful irony: those brutal summer sessions make fall racing feel like you've been given superpowers. Come September, when temperatures drop to a more civilised range, you'll feel like you're floating on clouds instead of merely running.

If Ironman racing taught me anything it’s that: "Don't get too high with the highs or too low with the lows” It’s the idea of emotional equilibrium and perspective.

Guaranteed I’ll forget it by tomorrow.

See you next week,

Jan.

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