Why Heat Training Isn’t Just Suffering in Lycra
Let’s talk about heat training—that thing we all pretend to enjoy when it’s 39°C, there’s sweat in places we didn’t know could sweat, and your sunglasses are doing the backstroke off your nose.
I used to think riding in the heat was just something you survived. Like brussels sprouts or awkward group rides with triathletes. But turns out, heat training is not only legit—it’s like giving your body a performance upgrade. It’s uncomfortable, yes, but so is growing as a person (or stretching your hamstrings).
☀️ The Science Bit (Don’t Worry, It’s Quick)
Heat training teaches your body to:
- Cool down more efficiently (hi, supercharged sweat glands),
- Increase plasma volume (basically more blood = more oxygen delivery = more watts = more QOMs),
- Improve heat tolerance, so you’re not wilting like a supermarket basil plant after 20 minutes in the sun.
In short: suffer now, suffer slightly less later.
🥵 Signs You’re Already Heat Training (Unintentionally)
- You’ve finished a ride and left a perfect salt outline on your bibs like some sort of lycra ghost.
- You’ve started scheduling routes based on café air conditioning, not croissant quality.
- You’ve said “It’s not that hot” while clearly hallucinating a mirage of Geraint Thomas offering you ice cream.
🔥 Tips to Heat Train Without Actually Dying
- Start Small – Like 30–60 minutes indoors with minimal fan use. Yes, you’re allowed to scream into a towel.
- Hydrate Like It’s Your Job – And not just water—add electrolytes. Your body’s not a cactus.
- Be Consistent – A few days of heat exposure per week helps adaptations kick in, so don’t chicken out after one sweaty Zwift.
- Cool Down Like a Pro – Post-ride cold towel around the neck or stick your feet in the fridge. (Okay maybe not the fridge. Unless you’re tiny. Like me.)
🧊 Bonus Tip: Ice Socks Aren’t Just for Pros
Stick an old sock full of ice cubes down your jersey. Looks ridiculous. Works wonders. Also doubles as a conversation starter. Or ender.
Nutrition tips when heat training
Hydration: More Than Just Water
- Pre-hydrate: Start your ride already topped up.
- Sip, don’t chug: Little gulps every 15–20 minutes keep you fresher than trying to drown yourself at once.
- Electrolytes matter: Water alone is like bringing a knife to a gunfight. Add salts so your muscles don’t cramp up and embarrass you.
Fueling When It’s Hotter Than Hell
- Easy carbs win: Bananas, gels, rice cakes—stuff your stomach doesn’t have to argue with.
- 60–90 g carbs/hour: That’s science-speak for “more snacks than you think you need.”
- Skip the fry-up: Greasy food + heat = regret. Save the bacon for after.
Stay Cool, Literally
- Cold bottles: Freeze half your bottle overnight, top up in the morning, and enjoy actual relief.
- Ice slushies: Yes, they make you look like a kid at the fair. Yes, they also lower your core temp.
Salt, Sweet Salt
- Sprinkle it on: If your kit finishes salty enough to season chips, you need more sodium in your food.
- Eat minerals: Greens, nuts, dairy—think of them as your anti-bonk insurance.
Bottom line: in the heat, fuel smart, drink clever, and accept that you’ll still look like you’ve showered in sweat. At least now, you’ll be the fastest puddle on two wheels.
🚴 Why Bother?
Because the next race might not have your ideal 18°C-and-cloudy British summer vibes. It might be 35°C with sun, wind, and a suspiciously melty neutral zone. You’ll thank your past sweaty self when you’re still pushing watts while others are peeling themselves off their top tubes. On that note here´s a summary of my last race and the reason heat training is worth the suffering.
Copa de Andalucía: Hot, Fast, and (Almost) First
Well, I did it. Second in the Elite at the latest Copa de Andalucía race! 🚴♀️Circuito de Jerez Ángel Nieto
This one was a scorcher. The kind of hot where your helmet vents feel more like a malfunctioning oven fan than a cooling system. But somehow, despite feeling like a roast potato on wheels, I raced 3 km/h faster than last year. Progress tastes better than electrolytes.
Racing with my new team, La Carloteña by Fran Pozo, was a game-changer. I managed to slip into the front group and even led for a couple of laps. Nothing boosts motivation like the thought of everyone behind you suffering at least slightly more than you are.
Highlights of the day:
- Podium smiles – always better when you don’t have to fake them.
- PRs smashed – my legs are now filing official complaints.
- Championship rivals beaten – nothing says “good morning” like sprinting past people you really, really don’t want to lose to.
- Copa lead stretched – it’s like yoga, but with more sweat, gears, and less zen.
And to top it off, my teammate also landed on the podium. Nothing like a shared suffer-fest that ends in medals.
So yes, second place. Some say “first loser,” I say “faster than last year and still standing.” Besides, it leaves me hungry for more… and also for ice cream.
In Summary:
Heat training is horrible. It’s sticky. It’s salty. It makes you question your life choices.
But it works.
And if you’re going to sweat buckets anyway, you might as well get faster doing it.
Now go forth, roast yourself (responsibly), and chase those gains like they owe you money.
Stay hydrated, stay sassy, and never trust a cyclist who says they “don’t mind the heat.”
— Frankie 🚴♀️🔥