Michael and Amanda Lovato have a lot of experience training, racing and traveling in hot climates. In fact, over the weekend they served as coaches for Race Quest Travel’s Costa Rica camp at the beachside JW Marriott Hacienda Pinilla Resort & Spa in Guanacaste, Costa Rica. Here, they share their tried and true tips for beating the heat, before, during and after a race.
Preparing for a hot race should start well before you arrive at the race destination. There are a few quick tips to get you started down the right path. First, it’s key to do your very best to practice your hydration strategy in training, and to do so as often as possible–even when the weather back home does not merit it. Teaching the body to handle that fluid will help the body absorb and utilize your intake on race day. Next, getting the body familiar with sweating is a key component of your preparation. There are a few methods we use: sitting in the Sauna for 10-15min (with a bottle of fluid!); riding indoors on a trainer (preferably with no fan); wearing arm warmers (or arm “coolers”) to bring the body temperature up; and trying to do occasional training sessions during the heat of the day. It’s not necessary to overdo these things, but they all help prepare the body to better handle the heat. Finally, during race week we advise our athletes to add extra salt to their food. The closer you get to race day, the more you should load it on.