Is the heat coming? This is how you should train

Although summer has not yet arrived, The heat is already being felt in much of the country. And that, for those who train for triathlon - especially in medium and long distance events such as HOMBRE DE HIERRO—, represents a significant challenge.

Explains Jesus Martinez-Sobrino, PhD in Sports Sciences, thermal stress It negatively impacts performance at moderate or high intensity levels. Glycogen stores are depleted more quickly, the risk of dehydration increases, and fatigue sets in early.

Interestingly, during very short, explosive efforts, heat can even improve performance, thanks to greater neuromuscular activation. But for those training in endurance, caution is advised.

Four keys to training well in the heat

Choose the right time to train

At this time of year, temperatures can exceed 25°C by mid-morning. Therefore, It is best to train before 10:00 or after 20:00. Avoid the time slots between 12:00 and 17:00 whenever possible.

Lower the intensity by one point

Don't go for your personal best at 30°C. It's time to work on consistency, technique or strength with your headReducing the volume or breaking up sessions helps avoid surprises.

Hydrate properly

It seems obvious, but It remains one of the most common mistakes. For workouts lasting more than an hour, drink regularly. And if you're doing long intervals or runs, add mineral salts or isotonic drinks.

Listen to your body, no excuses

Headache, dizziness, or general malaise aren't signals to push harder. They're signals to stop. It's better to miss a session than to have to stop for a week due to heat exhaustion or a breakdown.

Indoor training: a growing alternative

More and more athletes are choosing indoor facilities, especially on the hottest days.

 According to FNEID, gym memberships have increased by 50% compared to August last year, which shows a change in habits: people are looking for continuity all year round, even when the heat starts to get on.

Heat is no excuse: it's time to train wisely.

The arrival of good weather can be an extra motivation. But it can also It requires adapting routines, being flexible and taking more care than ever about recovery.Training isn't just about giving it your all: it's about doing it right, at the right time, and respecting your body's signals.

Taking care of yourself is also training. So now you know: stay hydrated, adjust your pace, and make the most of the heat… without letting it take its toll on you.