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How to Improve Triathlon Performance In The Heat

Updated: Apr 13, 2023

Triathlons are a gruelling test of physical and mental endurance, and when they are held in hot climates like Abu Dhabi and the UAE, the challenge can be even greater. If you're preparing for a triathlon in the heat, there are a few key things you can do to improve your performance and stay safe.


First, it's important to acclimate yourself to the heat. This means gradually increasing your exposure to the sun and warm temperatures over time, rather than going from air conditioning to full-on heat exposure. Start by training outside for shorter periods of time and gradually increasing the duration of your training sessions.


Next, make sure you're properly hydrated. When you're training in the heat, you'll lose more fluids through sweating than you normally would. It's important to drink plenty of water and electrolyte-rich fluids to keep your body functioning properly. You can also try wearing cooling clothes to keep your body cool.


Another important factor is to pay attention to your pacing. In the heat, it's easy to push yourself too hard and burn out early. Instead, focus on maintaining a steady heart rate pace throughout your training and during the race. This will help you conserve energy and avoid heat exhaustion due to loss of fluids faster than you can absorb it.


Another thing is to have a proper but simple nutrition plan. Eating a diet that is low in carbohydrates, moderate in protein, and high in fat can help you maintain energy levels and stay hydrated. Fasting and eating planned meals can also help keep your energy levels up for training.


Finally, it's important to be aware of the signs of heat illness, such as dizziness, nausea, and confusion, and to seek medical attention if you experience any of these symptoms.


Ironman training is not easy, it requires a lot of dedication and hard work. If you're looking for Ironman training near you, consider joining De Bruin Train, they offer a variety of triathlon Abu Dhabi & triathlon UAE services and triathlon training camps that can help you optimise your training and nutrition for your next event.

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