Training in Adverse Conditions
Training for your next Ironman event is going to involve the overcoming of obstacles and enduring several mental and physical peaks and valleys. Never get too high and never get too low. Just keep moving forward, just like you’ll do on race day. Have a plan, embrace the challenges and think constant positive thoughts.
If you’re training for a fall race, there’s a good chance you’re going to be grinding away in some fairly demanding or even tropical conditions. Here are few tips to stay on top of your game and get to the starting line healthy.
Training in the Heat:
If you’re training for a warm-weather event, it’s ideal to train outdoors in the conditions you’ll be facing on race day. This will give your body an opportunity to acclimate before the event and achieve proper sweat rate and blood plasma adaptations.
Additionally, it’s an opportunity to dial in your fueling and hydration strategy to set yourself up for your best race. To race well, you need an established and tested fueling plan. To do this, you need to set a base line sweat rate by performing your own sweat test. Once you have your results, you’ll have your calculated sodium losses and estimate carbohydrate requirements.
Keep in mind that every individual has an upper limit for the amount of carbohydrate they can ingest and absorb per hour. The key is to identify your optimal absorption rate in training so that you are maximizing your performance potential on race day.
You must train your stomach/digestive system to tolerate gels, salt pills, sports drink and bars. Use the results of your sweat test to dial in your fueling strategy at least 3 months prior to race day. Train your gut to tolerate fuel at all intensities to reduce the risk if GI distress on race day.
Lastly, training in the heat is much easier when you’re at an ideal body composition for your gender and age. Excess body fat has a major impact on sweat rate and heat dissipation. Consult with a Board Certified Sports Dietitian to get a better idea on what your ideal body composition for race day may be.
Once an athlete has obtained their accurate body composition data, we use the chart above to determine their optimal short-term body fat percentage goal. However, do not forget that that this specific, "optimal" body fat percentage may not be ideal for a particular athlete and we don't walk around at race weight all year. There are many factors above and beyond the numbers that play into this, and is best assessed with a professional's help.