Heat
5 articles
Race StrategyOctober 18, 2026 · 10 MIN
Racing in Heat: Real-Time Pace Adjustment Strategies
Racing in high temperatures without adjusting your pace is one of the most predictable ways to blow up in endurance events. Understanding the physiological cost of heat — and having a real-time decision framework — can save your race when conditions turn against you. This guide covers pace adjustment rules, RPE recalibration, pre-cooling protocols, and in-race cooling tactics backed by exercise physiology research.
HydrationOctober 5, 2026 · 10 MIN
How Humidity Affects Sweat Response and Hydration Needs in Tropical Training
High humidity fundamentally changes sweat evaporation efficiency and can increase fluid demands by 20-40% compared to dry conditions at the same temperature. This guide covers the physiology of sweating in tropical climates and how to adapt your fluid strategy accordingly.
TrainingAugust 28, 2026 · 9 MIN
Race Day Cooling Strategies: Precooling, Ice Vests, and Cold Water
Internal precooling drops core temperature by 0.3-0.5 degrees C before a hot-weather race. Ice vests extend time to exhaustion by 7-16%. A structured cooling protocol from 30 minutes pre-race through the finish line can be the difference between a strong performance and an early DNF.
HydrationAugust 2, 2026 · 7 MIN
Training in Heat and Humidity: Why Humidity Changes Everything About Hydration
High humidity prevents sweat evaporation — the body's primary cooling system — causing heat to accumulate despite continued sweating. WBGT thresholds, humidity-adjusted fluid targets, and sodium replacement protocols for summer training and tropical race preparation.
TrainingMay 28, 2026 · 9 MIN
Heat Acclimation for Runners: The 10-Day Protocol That Works
Racing in heat? A structured 10-day heat acclimation protocol can improve performance by 5–7% even in cool conditions. Here's the exact protocol — and the physiology behind it.