Time Trial Tuesday: It's Hot. Now What?

Every summer, right on schedule, I start hearing it….. 

"It was just too hot."

“I can’t run in the heat.”

Heat is real. It slows everyone down. It makes your heart work harder, your pace slower, and your workouts feel more difficult.

Heat doesn't care how badly you want it. It doesn't know your goals or your training plan. Adapt to the conditions, execute the plan, and keep moving forward.

But here's the part many athletes don't want to hear:

Heat is a condition, not an excuse.

The weather forecast isn't a surprise. You knew it was going to be 92 degrees this afternoon. Your race has been on the calendar for months. The heat index has been climbing all week.

You have time to prepare.

What you don't get to do is ignore the forecast, run your normal pace in the middle of the afternoon, and then blame the weather when things fall apart.

Good athletes don't make excuses. They make adjustments.

Train Smarter, Not Harder

Summer isn't the time to prove how tough you are.

If it's going to be dangerously hot, run before sunrise. If that isn't possible, run after sunset. If neither works, move the workout indoors.

If you have to train in the heat, slow down.

Forget the pace on your watch. Run by effort or heart rate instead. The physiological stress is what creates adaptation, not hitting an arbitrary pace that was realistic in April.

I've seen athletes turn what should have been an easy Zone 2 run into a threshold workout simply because they refused to slow down. That's not mental toughness. That's poor execution.

Adjust the workout to the conditions, not the other way around.

Plan Your Hydration

Hydration starts long before your workout or race.

Drink consistently throughout the day instead of trying to chug a bottle of water five minutes before you head out the door. Include sodium with your fluids or meals, especially if you're sweating heavily. Electrolytes aren't just for race day—they're often useful during long summer training sessions as well.

Then, during longer workouts, drink when you're thirsty and have a plan to replace both fluids and sodium.

Don't wait until you're in trouble.

Race the Conditions

One of the hardest things for competitive athletes to accept is that sometimes the weather changes the goal.

If your goal marathon pace is 9:00min per mile and race morning is 85 degrees with high humidity, trying to force 9:00 pace simply because that's what was written on your wristband is a recipe for disaster.

Race by effort.

Accept that your splits may be slower.

Remember that everyone else is dealing with the same conditions.

The athletes who are willing to back off slightly during the first half of a hot race are usually the ones running people down over the final miles.

The athletes who refuse to adjust are usually the ones walking.

Training doesn't stop because it's hot. Smart athletes adjust the pace, the timing, and the expectations—not their commitment.

Respect the Heat

None of this means you should ignore dangerous conditions.

Heat exhaustion and heat stroke are serious medical emergencies.

If you're becoming dizzy, confused, nauseous, or stop sweating despite feeling overheated, stop immediately and seek help. There is a big difference between training hard and training recklessly.

Being smart isn't weakness.

It's longevity.

Final Thoughts

The weather doesn't care about your training plan.

It doesn't care about your goal pace.

It doesn't care how long you've been preparing.

The athletes who consistently improve aren't the ones who always get perfect conditions. They're the ones who adapt when conditions aren't perfect.

So the next time the forecast calls for oppressive heat, don't complain.

Plan.

Adjust.

Execute.

Because heat isn't an excuse.

It's simply another variable that prepared athletes know how to manage.

*Time Trial Tuesday posts are intended to be short primer posts to get you thinking, but they are also challenges for myself to see how quickly and simply I can get the topic across to all of you. I give myself 15 minutes on the clock to write each one. No filter, No editing, Just the thoughts in my head..... Scary.

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About Nick Farr

Nick is the owner and Head Coach at P3 Fitness and has been a dedicated triathlete and runner for over 20 years. With a passion for endurance sports, Nick brings a wealth of experience and knowledge to his coaching, specializing in triathlon, running, and cycling. As an accomplished athlete and certified multi-discipline coach, he has guided countless athletes to reach their personal bests and achieve their goals. In his role as a Triathlon coach at P3 Fitness, Nick is committed to helping each individual unlock their full potential through tailored training programs and expert guidance.