#686 - Mastering Heat Prep for Hot Races

We review the racing from IRONMAN 70.3 Rio de Janeiro, IRONMAN 70.3 Lapu-Lapu and the World Cup in Paraguay.

Plus, we delve into the challenges of racing in hot conditions and share strategies for heat preparation and acclimatisation. We highlight the importance of understanding individual responses to heat and the need for effective monitoring during training. We discuss the complexities of heat stress and acclimation for athletes and their own personal threshold for heat tolerance. We share the science around the effectiveness of active versus passive heat stress and the importance of hydration. The conversation highlights the different needs of male and female athletes regarding heat acclimation protocols and emphasizes the necessity of managing expectations during hot races. The group shares insights on how to prepare for extreme heat conditions, the role of heart rate in performance monitoring, and the significance of listening to the body's signals during competition.

TIMESTAMPS:

0:00:00 – Intro

0:06:31 – Sammie Maxwell

0:08:07 – Racing from the weekend

0:15:03 – Preparing for hot races

0:18:21 – Being at peace with the heat

0:21:38 – Heat acclimation work for a temperate race

0:22:49 – The core body monitor

0:27:51 – The air thermometer

0:29:26 – Passive versus active heat stress

0:35:11 – Preparing Tex for Kona

0:36:06 – How much heat stress is too much

0:37:41 – Preparing females versus males for the heat

0:39:45 – Downregulating expectations in a hot race

0:51:52 – How hard should you push in the heat

0:55:14 – Sodium for heat stress reduction

0:57:47 – The racing on this weekend

LINKS:

Jack Moody at https://www.instagram.com/jacktmoody/

Kate Bevilaqua at https://www.instagram.com/katebevilaqua/

Guy Crawford at https://www.instagram.com/guyrcrawford/

Sammie Maxwell at https://www.instagram.com/sammie.maxwell.mtb/

IRONMAN 70.3 Lapu-Lapu at https://www.ironman.com/races/im703-cebu-philippines

IRONMAN 70.3 Rio de Janeiro at https://www.ironman.com/races/im703-rio-de-janeiro

Triathlon World Cup race in Paraguay at https://events.triathlon.org/2026-world-triathlon-cup-asuncion

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