Heat management : Thermoregulation in racing
IntensityThe ability to maintain stable performance in high temperatures through cooling and hydration strategy.
Heat raises heart rate at a given intensity (cardiac drift), increases fluid losses (up to 2 L/h on the bike), and accelerates glycogen depletion. Above 25-28 °C, Ironman performance drops measurably for most athletes. Key strategies: 10-14 day acclimatisation beforehand (training sheltered or in a warm place), active cooling (ice in pockets, sponges at aid stations), proactive hydration (drink before feeling thirsty), deliberate pace reduction of 10-20 s/km.
In TriPaced:
In TriPaced, long run sessions include an expected heat indicator if your race's weather window is known. The description reminds you to adjust your target pace when forecast temperature exceeds 25 °C, to preserve the target TSS without going out too hard.
Source Sawka M.N. et al., 2007 : Exercise and Fluid Replacement (ACSM Position Stand)