Cycling in the Heat

A Guide to Cycling in Hot Conditions
Written by Marcus Smith
Rob Foster
Jun 29, 2020
-
5
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Cycling in the Heat

When reflecting on my first ever bike race, I can honestly look back at what a novice I was. It was just outside of Riyadh, Saudi Arabia and I turned up with my usual North East of England lycra, my trusty bike and a couple of bottles of water. That was about it. I did consider that it felt quite ‘warm’ before we even set off, but how bad could that be, I love the heat! Turns out it could be very bad indeed.  I finished the race with cramp in both legs, my lycra was unrecognisable from the salty sweat stains and I was glad to have even crossed the finish line. The race left me not only in a shocking physical and mental state, but a ponderous one of how I can adjust my behaviour in order for this not to happen again.


Unfortunately I will have to admit that this happened again, multiple times. Poor planning of water stops, unforeseen heat waves and gritty hard races have led to me over-heating and underperforming several times. Now I find myself in Dubai and the hot days are no longer a one-off but a permanent fixture of living in the desert. This has led me to write this article on cycling in the heat, to advise you on how to combat overheating whilst maintaining your rigorous training.


So how does heat affect the body during cycling? What can be done to combat this? To avoid getting frustrated during your training and risk losing your mojo during the Great Dubai Bake Off, read on!


How do increased temperatures affect the body during cycling?


Simply put, your body is constantly working to maintain homeostasis. This is the optimal condition, within the body, for all physiological processes to occur such as aerobic metabolism. When you exercise, your body increases the energy production to meet the demand. A waste product of this is heat. The body then needs to work hard to get rid of this excess heat, in order to prevent the core temperature from rising to a hyperthermic state. Hyperthemia comes with side effects such as muscular cramps, heat exhaustion and could even lead to heat stroke. To prevent this, the body pushes the blood to the edge, right up to the surface of the skin, to dissipate this heat. You also sweat, 2.5 million eccrine glands all over the body pour liquid through the pores which evaporate taking some of that heat away. These responses maintain optimal physiological conditions. The image below beautifully illustrates the body's mechanisms of reducing heat during cycling.


Image 1. The mechanisms of heat reduction during cycling.


Now for example, if I was cycling at zone 2 and the temperature outside is 17°C, my body is going to find it pretty easy to get rid of this built up heat. The difference between my core body temperature to the outside temperature is greater, therefore the heat gradient is steeper allowing the diffusion of heat to a lower temperature. This  results in heat easily escaping my body. Pump a little blood closer to the extremities and hey ho, homeostasis is maintained.


Welcome to summer in Dubai, the temperature is 40°C outside and your body has an internal temperature of 37.5°C, the heat gradient is not on your side. So what does the body do? It sweats even more, it increases the breaths per minute and redirects even more blood away from the working muscles straight to the surface of the skin. This means less oxygen is given to those hard working muscles, which then don’t get the supply of vital resources, fuel and oxygen, nor are the waste products removed which increases cellular acidity.


The dangerous thing about being on a bike during this is that the wind takes so much of that sweat off so quickly whilst you’re moving, you don’t even realise how much you are actually sweating. So don’t be alarmed when working at your zone 2 in the summer is significantly different to in the winter. Your performance ceiling is lowered because your body is working so hard to keep cool. Your ability to create energy and power is severely dampened, by as much as 15%!


What can I do to prevent overheating?


Hydration,  First and foremost your hydration needs to be managed. Make sure you’re taking on plenty of fluids before and during a ride. You lose a lot more than just water, so electrolytes will be better for rehydration and replacing lost ions. By staying hydrated your body is able to continue to cool during exercise without affecting performance as much. Rob Jones did an awesome video on measuring your sweat rate so click here to see that video.


Pre-cooling and cool things, Cooling down before a ride is a great way to prevent overheating, particularly during a time trial or short crit race. A cold and wet towel or cooling jacket before heading out on the bike has been proven to be beneficial. On the bike, frozen water bottles and cold energy gels are not only super refreshing, but also help cool your core temperature. It is also worth noting that water is not just for ingesting, chucking it over your body will take a lot of heat away.


Attire, It goes without saying but don’t wear thick clothing or hats, just because it might look cool. High wicking fabrics don’t trap the heat to your body, but allow you to get rid of heat quickly.


Planning, It’s simple, don’t go out in the middle of the day. Opt for early mornings or late evenings. Even better, get a turbo trainer for high quality training during the week, making the most of aircon and electric fans. You can perform intervals without being hampered by heat.


What does this mean for my training?


If you’re cycling outdoors during the summer and are using heart rate or power, it’s going to be very difficult to use it as a reliable source to train to. Zone 2 is near impossible to maintain or can be frustratingly slow due to the responses to heat and the reduction in power output. My best advice is to measure your outdoor rides on Rate Perceived Exertion (RPE). If you’re honest with yourself, it’s a pretty reliable means of measuring your training. Leave your harder session for indoor training where you can control the external environment. You can still train well, just don’t be a slave to numbers which are skewed by the heat, try the tips I’ve suggested so you enjoy the ride more and aren’t cooked for days after. Most of all just enjoy riding. That's the reason we do all of this, because we love it.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Cycling in the Heat

When reflecting on my first ever bike race, I can honestly look back at what a novice I was. It was just outside of Riyadh, Saudi Arabia and I turned up with my usual North East of England lycra, my trusty bike and a couple of bottles of water. That was about it. I did consider that it felt quite ‘warm’ before we even set off, but how bad could that be, I love the heat! Turns out it could be very bad indeed.  I finished the race with cramp in both legs, my lycra was unrecognisable from the salty sweat stains and I was glad to have even crossed the finish line. The race left me not only in a shocking physical and mental state, but a ponderous one of how I can adjust my behaviour in order for this not to happen again.


Unfortunately I will have to admit that this happened again, multiple times. Poor planning of water stops, unforeseen heat waves and gritty hard races have led to me over-heating and underperforming several times. Now I find myself in Dubai and the hot days are no longer a one-off but a permanent fixture of living in the desert. This has led me to write this article on cycling in the heat, to advise you on how to combat overheating whilst maintaining your rigorous training.


So how does heat affect the body during cycling? What can be done to combat this? To avoid getting frustrated during your training and risk losing your mojo during the Great Dubai Bake Off, read on!


How do increased temperatures affect the body during cycling?


Simply put, your body is constantly working to maintain homeostasis. This is the optimal condition, within the body, for all physiological processes to occur such as aerobic metabolism. When you exercise, your body increases the energy production to meet the demand. A waste product of this is heat. The body then needs to work hard to get rid of this excess heat, in order to prevent the core temperature from rising to a hyperthermic state. Hyperthemia comes with side effects such as muscular cramps, heat exhaustion and could even lead to heat stroke. To prevent this, the body pushes the blood to the edge, right up to the surface of the skin, to dissipate this heat. You also sweat, 2.5 million eccrine glands all over the body pour liquid through the pores which evaporate taking some of that heat away. These responses maintain optimal physiological conditions. The image below beautifully illustrates the body's mechanisms of reducing heat during cycling.


Image 1. The mechanisms of heat reduction during cycling.


Now for example, if I was cycling at zone 2 and the temperature outside is 17°C, my body is going to find it pretty easy to get rid of this built up heat. The difference between my core body temperature to the outside temperature is greater, therefore the heat gradient is steeper allowing the diffusion of heat to a lower temperature. This  results in heat easily escaping my body. Pump a little blood closer to the extremities and hey ho, homeostasis is maintained.


Welcome to summer in Dubai, the temperature is 40°C outside and your body has an internal temperature of 37.5°C, the heat gradient is not on your side. So what does the body do? It sweats even more, it increases the breaths per minute and redirects even more blood away from the working muscles straight to the surface of the skin. This means less oxygen is given to those hard working muscles, which then don’t get the supply of vital resources, fuel and oxygen, nor are the waste products removed which increases cellular acidity.


The dangerous thing about being on a bike during this is that the wind takes so much of that sweat off so quickly whilst you’re moving, you don’t even realise how much you are actually sweating. So don’t be alarmed when working at your zone 2 in the summer is significantly different to in the winter. Your performance ceiling is lowered because your body is working so hard to keep cool. Your ability to create energy and power is severely dampened, by as much as 15%!


What can I do to prevent overheating?


Hydration,  First and foremost your hydration needs to be managed. Make sure you’re taking on plenty of fluids before and during a ride. You lose a lot more than just water, so electrolytes will be better for rehydration and replacing lost ions. By staying hydrated your body is able to continue to cool during exercise without affecting performance as much. Rob Jones did an awesome video on measuring your sweat rate so click here to see that video.


Pre-cooling and cool things, Cooling down before a ride is a great way to prevent overheating, particularly during a time trial or short crit race. A cold and wet towel or cooling jacket before heading out on the bike has been proven to be beneficial. On the bike, frozen water bottles and cold energy gels are not only super refreshing, but also help cool your core temperature. It is also worth noting that water is not just for ingesting, chucking it over your body will take a lot of heat away.


Attire, It goes without saying but don’t wear thick clothing or hats, just because it might look cool. High wicking fabrics don’t trap the heat to your body, but allow you to get rid of heat quickly.


Planning, It’s simple, don’t go out in the middle of the day. Opt for early mornings or late evenings. Even better, get a turbo trainer for high quality training during the week, making the most of aircon and electric fans. You can perform intervals without being hampered by heat.


What does this mean for my training?


If you’re cycling outdoors during the summer and are using heart rate or power, it’s going to be very difficult to use it as a reliable source to train to. Zone 2 is near impossible to maintain or can be frustratingly slow due to the responses to heat and the reduction in power output. My best advice is to measure your outdoor rides on Rate Perceived Exertion (RPE). If you’re honest with yourself, it’s a pretty reliable means of measuring your training. Leave your harder session for indoor training where you can control the external environment. You can still train well, just don’t be a slave to numbers which are skewed by the heat, try the tips I’ve suggested so you enjoy the ride more and aren’t cooked for days after. Most of all just enjoy riding. That's the reason we do all of this, because we love it.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Cycling in the Heat

When reflecting on my first ever bike race, I can honestly look back at what a novice I was. It was just outside of Riyadh, Saudi Arabia and I turned up with my usual North East of England lycra, my trusty bike and a couple of bottles of water. That was about it. I did consider that it felt quite ‘warm’ before we even set off, but how bad could that be, I love the heat! Turns out it could be very bad indeed.  I finished the race with cramp in both legs, my lycra was unrecognisable from the salty sweat stains and I was glad to have even crossed the finish line. The race left me not only in a shocking physical and mental state, but a ponderous one of how I can adjust my behaviour in order for this not to happen again.


Unfortunately I will have to admit that this happened again, multiple times. Poor planning of water stops, unforeseen heat waves and gritty hard races have led to me over-heating and underperforming several times. Now I find myself in Dubai and the hot days are no longer a one-off but a permanent fixture of living in the desert. This has led me to write this article on cycling in the heat, to advise you on how to combat overheating whilst maintaining your rigorous training.


So how does heat affect the body during cycling? What can be done to combat this? To avoid getting frustrated during your training and risk losing your mojo during the Great Dubai Bake Off, read on!


How do increased temperatures affect the body during cycling?


Simply put, your body is constantly working to maintain homeostasis. This is the optimal condition, within the body, for all physiological processes to occur such as aerobic metabolism. When you exercise, your body increases the energy production to meet the demand. A waste product of this is heat. The body then needs to work hard to get rid of this excess heat, in order to prevent the core temperature from rising to a hyperthermic state. Hyperthemia comes with side effects such as muscular cramps, heat exhaustion and could even lead to heat stroke. To prevent this, the body pushes the blood to the edge, right up to the surface of the skin, to dissipate this heat. You also sweat, 2.5 million eccrine glands all over the body pour liquid through the pores which evaporate taking some of that heat away. These responses maintain optimal physiological conditions. The image below beautifully illustrates the body's mechanisms of reducing heat during cycling.


Image 1. The mechanisms of heat reduction during cycling.


Now for example, if I was cycling at zone 2 and the temperature outside is 17°C, my body is going to find it pretty easy to get rid of this built up heat. The difference between my core body temperature to the outside temperature is greater, therefore the heat gradient is steeper allowing the diffusion of heat to a lower temperature. This  results in heat easily escaping my body. Pump a little blood closer to the extremities and hey ho, homeostasis is maintained.


Welcome to summer in Dubai, the temperature is 40°C outside and your body has an internal temperature of 37.5°C, the heat gradient is not on your side. So what does the body do? It sweats even more, it increases the breaths per minute and redirects even more blood away from the working muscles straight to the surface of the skin. This means less oxygen is given to those hard working muscles, which then don’t get the supply of vital resources, fuel and oxygen, nor are the waste products removed which increases cellular acidity.


The dangerous thing about being on a bike during this is that the wind takes so much of that sweat off so quickly whilst you’re moving, you don’t even realise how much you are actually sweating. So don’t be alarmed when working at your zone 2 in the summer is significantly different to in the winter. Your performance ceiling is lowered because your body is working so hard to keep cool. Your ability to create energy and power is severely dampened, by as much as 15%!


What can I do to prevent overheating?


Hydration,  First and foremost your hydration needs to be managed. Make sure you’re taking on plenty of fluids before and during a ride. You lose a lot more than just water, so electrolytes will be better for rehydration and replacing lost ions. By staying hydrated your body is able to continue to cool during exercise without affecting performance as much. Rob Jones did an awesome video on measuring your sweat rate so click here to see that video.


Pre-cooling and cool things, Cooling down before a ride is a great way to prevent overheating, particularly during a time trial or short crit race. A cold and wet towel or cooling jacket before heading out on the bike has been proven to be beneficial. On the bike, frozen water bottles and cold energy gels are not only super refreshing, but also help cool your core temperature. It is also worth noting that water is not just for ingesting, chucking it over your body will take a lot of heat away.


Attire, It goes without saying but don’t wear thick clothing or hats, just because it might look cool. High wicking fabrics don’t trap the heat to your body, but allow you to get rid of heat quickly.


Planning, It’s simple, don’t go out in the middle of the day. Opt for early mornings or late evenings. Even better, get a turbo trainer for high quality training during the week, making the most of aircon and electric fans. You can perform intervals without being hampered by heat.


What does this mean for my training?


If you’re cycling outdoors during the summer and are using heart rate or power, it’s going to be very difficult to use it as a reliable source to train to. Zone 2 is near impossible to maintain or can be frustratingly slow due to the responses to heat and the reduction in power output. My best advice is to measure your outdoor rides on Rate Perceived Exertion (RPE). If you’re honest with yourself, it’s a pretty reliable means of measuring your training. Leave your harder session for indoor training where you can control the external environment. You can still train well, just don’t be a slave to numbers which are skewed by the heat, try the tips I’ve suggested so you enjoy the ride more and aren’t cooked for days after. Most of all just enjoy riding. That's the reason we do all of this, because we love it.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Ladies Run Club #24-16

Monday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Easy and Strength

Our Monday session starts with a very easy 20-30 mins recovery run. This is a great chance to flush your legs out post weekend training, and ease yourself into the new week.

We twill hen spend 30 mins in the gym, to help you run strong. This week we will see some new movements as we commence our next strength cycle.

Tuesday

Time: 5:59am

Location: Sports City

Session: Track Tuesday

Description: This is a speed session with the wider InnerFight Endurance community & coaches to help you run fast. This week you are looking to build your pace throughout your reps. Starting the rep at Marathon pace, you are aiming to be at 5km by the end of the rep.

We have 12 different pace groups; the coaches will help you find a pace group to work with for the session.

Wednesday

Time: 5:59am & 5:59pm

Location: InnerFight

Session: Intervals

Today we are running intervals from InnerFight, a great opportunity for you to get some fast running in if you did not make it to track on Tuesday. Today we have 1km repeats on the menu.

Friday*

Time: 5:59am

Location: Kite Beach

Session: The Coffee Run

This week we are heading back the canal bridge at the end of the beach for 30 mins of hill repeats. We will start and finish with easy running there/back. Remember to stay tall on your hill runs, look forward and not at the ground. Hills are a great way to strengthen your legs.

*Track Tuesday and Coffee Run will host male and female runners

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Mainline Class
Specialty Class
Endurance
Ladies Run Club
Daily Workout #24-16

First week of the new block. This block will run for 6 weeks with a consistent weekly back squat + strict pull up / L sit progression throughout. Kick off the week with a new movement Sumo deadlifts & a spicy burpee workout. Tuesday we have push press & a mixed gymnastics partner workout. Wednesday we squat both on one & two legs. Thursday is our strict pull ups & first progression of L sits, before finishing hard on friday with squat cleans & a classic couplet!

Monday:

Strength: Sumo Deadlifts + Box Jumps


Conditioning:

For Time: 75 Burpee Box Jump Overs


60s On / 60s Off x 10

10 SDLHP 45 / 30kg

AMRAP Burpee Box Jump Over 24 / 20"


Tuesday:

Strength: Barbell Push Press


Conditioning:

Partner Workout 2 Rounds For Time:


40 Syncro Push Ups

30 / 24 Calorie Ski

40 Syncro  V Ups

30 / 24 Calorie Ski

40 Syncro Pull Ups

30 / 24 Calorie Ski

Wednesday:

Strength: Barbell Back Squat


Conditioning:

20 min AMRAP

50 Double Unders

20 / 15 Cal Assault Bike

10 Pistols (L Leg)

10 Pistols (R Leg)

Rest 60s

Thursday:

Strength: Strict Pull Ups + L Sits


Conditioning:

EMOM x 25 min

1: 3 Rope Climbs

2: 15 / 10 Cal Row

3: 12 / 8 / 6 Toes To Bar

4: 15 / 10 Cal C2 Bike

5: Rest

Friday:

Strength: Barbell Cleans


Conditioning:

For Time:

Olivara Run (800m)

42 FR Rev Lunge 45/30kg

Park Run (400m)

30 Front Squats

Pool Run (200m)

18 Thrusters

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Specialty Class #24-16

Gymnastics

Snatch focus for this week. 3 position snatch. Understanding the high hang, hang and from the floor positions for better timing.

Some fun stuff for the eid holiday and will see how how heavy we can go with a 3 miss rule, like a mini competition

Check out the entire months programming options across all of our classes and programs

https://youtu.be/4pzZExXVsXo

Here's a run down of our other classes this month:

Gymnastics: https://youtube.com/shorts/QN__t-BIayI?feature=share


Pure Strength

Monday - Starting the week off with push + pull. Using tempo strict banded pull ups & incline dumbbell bench press to strengthen the upper body. Not crazy on volume here today but lots & lots of tension created.

Wednesday - We go to lower body for a glute focused session. Using barbell hip thrusts, kettlebell swings, banded marches & more. You’ll be feeling session a few days after for sure.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Endurance #24-16

Track Tuesday

This week is our famous ‘builders’ workout. This workout is about building your pace from marathon pace down to 5k pace. The fastest group will do this over 2k efforts, the distance decreases depending on the group’s goal paces. The shortest interval will be 800m. Every group does 4 sets meaning this workout is accessible for everyone and guaranteed to give you a good time!

Start time: 05:59am

Entrance fee: https://isddubai.com/athletics-venuehire/

Location: https://goo.gl/maps/oomJAa31vKy3hQNG6


Wednesday Ride

You cannot change what you cannot measure. This week we measure Critical Power over a 3 and 12min efforts. Bring your max efforts!

Start time: 05:59am

Location: BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Cycling in the Heat

When reflecting on my first ever bike race, I can honestly look back at what a novice I was. It was just outside of Riyadh, Saudi Arabia and I turned up with my usual North East of England lycra, my trusty bike and a couple of bottles of water. That was about it. I did consider that it felt quite ‘warm’ before we even set off, but how bad could that be, I love the heat! Turns out it could be very bad indeed.  I finished the race with cramp in both legs, my lycra was unrecognisable from the salty sweat stains and I was glad to have even crossed the finish line. The race left me not only in a shocking physical and mental state, but a ponderous one of how I can adjust my behaviour in order for this not to happen again.


Unfortunately I will have to admit that this happened again, multiple times. Poor planning of water stops, unforeseen heat waves and gritty hard races have led to me over-heating and underperforming several times. Now I find myself in Dubai and the hot days are no longer a one-off but a permanent fixture of living in the desert. This has led me to write this article on cycling in the heat, to advise you on how to combat overheating whilst maintaining your rigorous training.


So how does heat affect the body during cycling? What can be done to combat this? To avoid getting frustrated during your training and risk losing your mojo during the Great Dubai Bake Off, read on!


How do increased temperatures affect the body during cycling?


Simply put, your body is constantly working to maintain homeostasis. This is the optimal condition, within the body, for all physiological processes to occur such as aerobic metabolism. When you exercise, your body increases the energy production to meet the demand. A waste product of this is heat. The body then needs to work hard to get rid of this excess heat, in order to prevent the core temperature from rising to a hyperthermic state. Hyperthemia comes with side effects such as muscular cramps, heat exhaustion and could even lead to heat stroke. To prevent this, the body pushes the blood to the edge, right up to the surface of the skin, to dissipate this heat. You also sweat, 2.5 million eccrine glands all over the body pour liquid through the pores which evaporate taking some of that heat away. These responses maintain optimal physiological conditions. The image below beautifully illustrates the body's mechanisms of reducing heat during cycling.


Image 1. The mechanisms of heat reduction during cycling.


Now for example, if I was cycling at zone 2 and the temperature outside is 17°C, my body is going to find it pretty easy to get rid of this built up heat. The difference between my core body temperature to the outside temperature is greater, therefore the heat gradient is steeper allowing the diffusion of heat to a lower temperature. This  results in heat easily escaping my body. Pump a little blood closer to the extremities and hey ho, homeostasis is maintained.


Welcome to summer in Dubai, the temperature is 40°C outside and your body has an internal temperature of 37.5°C, the heat gradient is not on your side. So what does the body do? It sweats even more, it increases the breaths per minute and redirects even more blood away from the working muscles straight to the surface of the skin. This means less oxygen is given to those hard working muscles, which then don’t get the supply of vital resources, fuel and oxygen, nor are the waste products removed which increases cellular acidity.


The dangerous thing about being on a bike during this is that the wind takes so much of that sweat off so quickly whilst you’re moving, you don’t even realise how much you are actually sweating. So don’t be alarmed when working at your zone 2 in the summer is significantly different to in the winter. Your performance ceiling is lowered because your body is working so hard to keep cool. Your ability to create energy and power is severely dampened, by as much as 15%!


What can I do to prevent overheating?


Hydration,  First and foremost your hydration needs to be managed. Make sure you’re taking on plenty of fluids before and during a ride. You lose a lot more than just water, so electrolytes will be better for rehydration and replacing lost ions. By staying hydrated your body is able to continue to cool during exercise without affecting performance as much. Rob Jones did an awesome video on measuring your sweat rate so click here to see that video.


Pre-cooling and cool things, Cooling down before a ride is a great way to prevent overheating, particularly during a time trial or short crit race. A cold and wet towel or cooling jacket before heading out on the bike has been proven to be beneficial. On the bike, frozen water bottles and cold energy gels are not only super refreshing, but also help cool your core temperature. It is also worth noting that water is not just for ingesting, chucking it over your body will take a lot of heat away.


Attire, It goes without saying but don’t wear thick clothing or hats, just because it might look cool. High wicking fabrics don’t trap the heat to your body, but allow you to get rid of heat quickly.


Planning, It’s simple, don’t go out in the middle of the day. Opt for early mornings or late evenings. Even better, get a turbo trainer for high quality training during the week, making the most of aircon and electric fans. You can perform intervals without being hampered by heat.


What does this mean for my training?


If you’re cycling outdoors during the summer and are using heart rate or power, it’s going to be very difficult to use it as a reliable source to train to. Zone 2 is near impossible to maintain or can be frustratingly slow due to the responses to heat and the reduction in power output. My best advice is to measure your outdoor rides on Rate Perceived Exertion (RPE). If you’re honest with yourself, it’s a pretty reliable means of measuring your training. Leave your harder session for indoor training where you can control the external environment. You can still train well, just don’t be a slave to numbers which are skewed by the heat, try the tips I’ve suggested so you enjoy the ride more and aren’t cooked for days after. Most of all just enjoy riding. That's the reason we do all of this, because we love it.

Introduction

Mi tincidunt elit, id quisque ligula ac diam, amet. Vel etiam suspendisse morbi eleifend faucibus eget vestibulum felis. Dictum quis montes, sit sit. Tellus aliquam enim urna, etiam. Mauris posuere vulputate arcu amet, vitae nisi, tellus tincidunt. At feugiat sapien varius id.

Eget quis mi enim, leo lacinia pharetra, semper. Eget in volutpat mollis at volutpat lectus velit, sed auctor. Porttitor fames arcu quis fusce augue enim. Quis at habitant diam at. Suscipit tristique risus, at donec. In turpis vel et quam imperdiet. Ipsum molestie aliquet sodales id est ac volutpat.

Image caption goes here

Dolor enim eu tortor urna sed duis nulla

Elit nisi in eleifend sed nisi. Pulvinar at orci, proin imperdiet commodo consectetur convallis risus. Sed condimentum enim dignissim adipiscing faucibus consequat, urna. Viverra purus et erat auctor aliquam. Risus, volutpat vulputate posuere purus sit congue convallis aliquet. Arcu id augue ut feugiat donec porttitor neque. Mauris, neque ultricies eu vestibulum, bibendum quam lorem id. Dolor lacus, eget nunc lectus in tellus, pharetra, porttitor.

If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

Tristique odio senectus nam posuere ornare leo metus, ultricies. Blandit duis ultricies vulputate morbi feugiat cras placerat elit. Aliquam tellus lorem sed ac. Montes, sed mattis pellentesque suscipit accumsan. Cursus viverra aenean magna risus elementum faucibus molestie pellentesque. Arcu ultricies sed mauris vestibulum.

Conclusion

Morbi sed imperdiet in ipsum, adipiscing elit dui lectus. Tellus id scelerisque est ultricies ultricies. Duis est sit sed leo nisl, blandit elit sagittis. Quisque tristique consequat quam sed. Nisl at scelerisque amet nulla purus habitasse.

Nunc sed faucibus bibendum feugiat sed interdum. Ipsum egestas condimentum mi massa. In tincidunt pharetra consectetur sed duis facilisis metus. Etiam egestas in nec sed et. Quis lobortis at sit dictum eget nibh tortor commodo cursus.

Odio felis sagittis, morbi feugiat tortor vitae feugiat fusce aliquet. Nam elementum urna nisi aliquet erat dolor enim. Ornare id morbi eget ipsum. Aliquam senectus neque ut id eget consectetur dictum. Donec posuere pharetra odio consequat scelerisque et, nunc tortor.
Nulla adipiscing erat a erat. Condimentum lorem posuere gravida enim posuere cursus diam.

Triathlon
Swimming
Race Prep
Cycling in the Heat

When reflecting on my first ever bike race, I can honestly look back at what a novice I was. It was just outside of Riyadh, Saudi Arabia and I turned up with my usual North East of England lycra, my trusty bike and a couple of bottles of water. That was about it. I did consider that it felt quite ‘warm’ before we even set off, but how bad could that be, I love the heat! Turns out it could be very bad indeed.  I finished the race with cramp in both legs, my lycra was unrecognisable from the salty sweat stains and I was glad to have even crossed the finish line. The race left me not only in a shocking physical and mental state, but a ponderous one of how I can adjust my behaviour in order for this not to happen again.


Unfortunately I will have to admit that this happened again, multiple times. Poor planning of water stops, unforeseen heat waves and gritty hard races have led to me over-heating and underperforming several times. Now I find myself in Dubai and the hot days are no longer a one-off but a permanent fixture of living in the desert. This has led me to write this article on cycling in the heat, to advise you on how to combat overheating whilst maintaining your rigorous training.


So how does heat affect the body during cycling? What can be done to combat this? To avoid getting frustrated during your training and risk losing your mojo during the Great Dubai Bake Off, read on!


How do increased temperatures affect the body during cycling?


Simply put, your body is constantly working to maintain homeostasis. This is the optimal condition, within the body, for all physiological processes to occur such as aerobic metabolism. When you exercise, your body increases the energy production to meet the demand. A waste product of this is heat. The body then needs to work hard to get rid of this excess heat, in order to prevent the core temperature from rising to a hyperthermic state. Hyperthemia comes with side effects such as muscular cramps, heat exhaustion and could even lead to heat stroke. To prevent this, the body pushes the blood to the edge, right up to the surface of the skin, to dissipate this heat. You also sweat, 2.5 million eccrine glands all over the body pour liquid through the pores which evaporate taking some of that heat away. These responses maintain optimal physiological conditions. The image below beautifully illustrates the body's mechanisms of reducing heat during cycling.


Image 1. The mechanisms of heat reduction during cycling.


Now for example, if I was cycling at zone 2 and the temperature outside is 17°C, my body is going to find it pretty easy to get rid of this built up heat. The difference between my core body temperature to the outside temperature is greater, therefore the heat gradient is steeper allowing the diffusion of heat to a lower temperature. This  results in heat easily escaping my body. Pump a little blood closer to the extremities and hey ho, homeostasis is maintained.


Welcome to summer in Dubai, the temperature is 40°C outside and your body has an internal temperature of 37.5°C, the heat gradient is not on your side. So what does the body do? It sweats even more, it increases the breaths per minute and redirects even more blood away from the working muscles straight to the surface of the skin. This means less oxygen is given to those hard working muscles, which then don’t get the supply of vital resources, fuel and oxygen, nor are the waste products removed which increases cellular acidity.


The dangerous thing about being on a bike during this is that the wind takes so much of that sweat off so quickly whilst you’re moving, you don’t even realise how much you are actually sweating. So don’t be alarmed when working at your zone 2 in the summer is significantly different to in the winter. Your performance ceiling is lowered because your body is working so hard to keep cool. Your ability to create energy and power is severely dampened, by as much as 15%!


What can I do to prevent overheating?


Hydration,  First and foremost your hydration needs to be managed. Make sure you’re taking on plenty of fluids before and during a ride. You lose a lot more than just water, so electrolytes will be better for rehydration and replacing lost ions. By staying hydrated your body is able to continue to cool during exercise without affecting performance as much. Rob Jones did an awesome video on measuring your sweat rate so click here to see that video.


Pre-cooling and cool things, Cooling down before a ride is a great way to prevent overheating, particularly during a time trial or short crit race. A cold and wet towel or cooling jacket before heading out on the bike has been proven to be beneficial. On the bike, frozen water bottles and cold energy gels are not only super refreshing, but also help cool your core temperature. It is also worth noting that water is not just for ingesting, chucking it over your body will take a lot of heat away.


Attire, It goes without saying but don’t wear thick clothing or hats, just because it might look cool. High wicking fabrics don’t trap the heat to your body, but allow you to get rid of heat quickly.


Planning, It’s simple, don’t go out in the middle of the day. Opt for early mornings or late evenings. Even better, get a turbo trainer for high quality training during the week, making the most of aircon and electric fans. You can perform intervals without being hampered by heat.


What does this mean for my training?


If you’re cycling outdoors during the summer and are using heart rate or power, it’s going to be very difficult to use it as a reliable source to train to. Zone 2 is near impossible to maintain or can be frustratingly slow due to the responses to heat and the reduction in power output. My best advice is to measure your outdoor rides on Rate Perceived Exertion (RPE). If you’re honest with yourself, it’s a pretty reliable means of measuring your training. Leave your harder session for indoor training where you can control the external environment. You can still train well, just don’t be a slave to numbers which are skewed by the heat, try the tips I’ve suggested so you enjoy the ride more and aren’t cooked for days after. Most of all just enjoy riding. That's the reason we do all of this, because we love it.

Introduction

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If you want to swim faster on race day, it’s no secret you’ve got to swim fast in training.

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Conclusion

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Triathlon
Swimming
Race Prep

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