Chicago summers bring a great energy: sun, lake views and sweaty and satisfactory training. However … heat and humidity? They are real. Whether you are running the shore of the lake, ride a bike or open water swimming, this time of the year requires additional planning and body awareness.
Here are some tips on how to train intelligently (and safe) so that you can enjoy your training without burning, literally or figuratively.
1. Train early or afternoon: The most popular hours of 11 am to 4 pm, not ideal for high -effect sessions. The mornings are colder, Brezier and mentally easier to present. The nights also work, just take care of errors and daylight. Or of course we sometimes have no choice.
2. Hydrate before being thirsty: If you feel thirst, you are already behind. Hydration begins the day before your training and continues after it ends. For longer sessions, be sure to replace electrolytes, not just running water. Sodium, potassium, magnesium: these matter more than you think.
3. Fuel, only in heat: The warm climate can suppress appetite, but still needs energy. If you are exercising for more than 90 minutes, seek to eat or drink some calories every 30-45 minutes. Try what works for your stomach now, before the day of the race. (And don’t forget later!)
4. It lends a real loan to your body: Don’t ignore what you are feeling. If you are dizzy, stunned, nausea, you stop sweating or chill, on Saturday is your body stirring a red flag. Hear. Arrest. Cool down. Check the color of your urine (yes, really): point to light yellow. Dark means dehydration, of course it could mean that it needs electrolytes.
Keep in mind that the water in the bowl will dilute the color, and the holder holes are equally more difficult. You may use some TP to see the color. Also pay attention to the smell.
Remember: It is not necessary to be a hero. There is nothing difficult when looking for warning signs and ending off.
5. Know your cold places: When you are training in the city or suburbs, take note of the places where you can escape, drink cold water or cool off. Service stations, convenience stores, water sources, shaded parks shelters: know what is close before leaving. Some runners run back to your car or in the house in the middle of the race to rehydrate and restart.
Keep your ego under control and your body works. It’s okay to paraguine it. It is intelligent.
6. Dress light, correct dress: The luminous clothes and that absorb moisture is your friend. Sunglasses, hats, sunglasses, essente, not extra. If you are on the bicycle, add a breathable sweater or a mesh base layer. Dry adjustment socks and the anti-chafe balm can also save their skin.
7. Relieve heat: You don’t have to crush each training. Let your body aclima more than 10 to 14 days. The shortest training, reduced intensity and intentional hydration will help your system adapt.
8. Swimming does not mean that you are not sweating: The fact that you are wet does not mean that you are not sweating, you are absolutely. Especially in warm water or a neoprene suit. Rehydrate as I would do after a race or a trip, and don’t do the electrolytes. And yes, open water swimming requests the same respect as any other sport: never go alone, use a bright swimming cap and use a safety and visibility swimming buoy.
9. Recover how I say it seriously: Your body only worked hard in difficult conditions. Replicate the liquids, get a little protein and carbohydrates (a shake, chocolate milk or whatever works for you), and enter the shadow. It’s not just about today, it’s also about appearing tomorrow.
Stop intelligent, stay in the game
Chicago’s summer training is magical, but only if you train intelligent. Do not try anything by pushing to your limits. Honor your effort. Respect heat. And take care of the body that is doing all the work.
Now go out and enjoy that sun!
