It’s a myth to belief that training in the heat is good for you. The only positive thing you may accomplish is a nice tan. Everything else may suffer in the process - your training gains, race results, as well as your overall health, leaving you feeling unmotivated and perpetually hot.
Exercise becomes harder as the temperature rises, and extreme caution should be taken. Training in the heat makes you heat up from the inside. Extended exposure to the heat without adequate acclimation and hydration can land you in the medical tent or even worse, in hospital.
If the body’s core temperature reaches 40 °C, heat stroke can occur.
However, right now, with the heat of summer baking down on us, riding in the heat is unavoidable.
Ways to help moderate
heating from the inside out:
One of the most effective means to cool your core
temperature is by consuming cold liquid.
Even better, consume ice directly. Best way to do this is to
fill one water bottle with cold electrolyte fluid, and the other with ice
cubes, and swallow the ice cubes whole if you can. Getting cold ice in your
stomach is perhaps the single most effective strategy for cooling your
interior.
For a refreshing pick me up, fill a plastic bag full of ice.
Put the bag under your cycling jersey behind your neck. The idea is to cool both carotid arteries,
which then circulates larger volumes of chilled blood throughout the body.
For added cooling, poke a few small holes in the bag. As the ice melts, cold revitalizing water
will slowly drip down your back.
Women can achieve the same result by putting handfuls of ice
into the front of their sports bras.
Also, make sure you’re well hydrated by drinking ample
liquid. It is still the most important way to prevent dehydration and
overheating.
Next week, we’ll give some more tips on training in the heat.
Supplement Recommendation
of the week:
SALTS ELECTROLYTES 226ERS
Ideal
for keeping the salt-potassium deposits in the body at optimal levels,
especially during a long training session in the heat or for people who sweat a
lot.
Sodium is the salt that
our body uses in greater amounts during the year:
The salt levels in the body regulate muscle
contractions.
- It eliminates muscle cramps.
- Improves
water absorption.
-
Delays the onset of fatigue.
-
Reduces the acidity levels in the body.
-
Neutralizes lactic acid.
Before training:
Take 1 capsule to ensure sufficient levels of
sodium, potassium, magnesium and calcium.
During training:
Take 1 capsule, for the first hour or
two capsules per hour in cases of extreme heat to prevent cramps, improve
hydration and delay fatigue.
After training:
Take 1 capsule to speed up recovery.
If
you feel cramps quickly take a capsule along with enough water.
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