Training/Racing in the Heat

As the temperature continues to climb, I thought it might be a good time to post something on how temperature affects running (or exercising in general). This article, which appeared in Runner's World last year, is easily may favorite on the topic. Basically, the author does two 60-min runs (different days) on a treadmill at a "comfortable pace". The only difference between the two trials is the ambient temperature - one is conducted at 53 degrees and one is conducted at 90 degrees. The author goes on to describe how easy the run felt at 53 degrees, and how awful it felt ~40 degrees warmer. Basically, as the temperature rises, dehydration becomes more of an issue. As you become dehydrated, your heart has to work harder to push blood to your legs. This reduces oxygen delivery to your muscles, fatigue sets in sooner, etc. During the 90 degree trial, the author's heart rate approached 96% of his max, his core temperature rose to 103.5 degrees (heat stroke starts at 104), he was dehydrated, and had reached his lactate threshold. The full statistics are summarized on page 4 of the article. Who knows, maybe I just like the article because I can identify with the author being his own lab rat, but I would highly recommend reading it... if nothing else, just look at the statistics at the end! Feel free to share any tips/tricks for training in the heat. #20