Our Top Tips to Help You Perform in Extreme Temperatures
Regardless of whether you’re an athlete based in the Northern or Southern Hemisphere, you’re bound to experience some sort of extreme weather temperatures whilst training and or competing. In this blog, we want to offer you a few tips to perform at your best in extreme conditions.
Training or racing on a hot or cold day will catch you off guard if you’re not prepared to counteract the effects of the weather, so to start, let’s talk about preparation.
We’ve found that preparing a list of items to take with you either out on the bike, or in your bag is a great way to set yourself up for success during the session ahead. So here’s our ‘must pack’ lists for both temperature extremes:
Hot Weather Pack
- 1 Large water bottle (Filled with water)
- 1 Large water bottle (Filled with Hydralyte or Gastrolyte)
- 1 Large water bottle (Frozen)
- Suncream
- Undershirt
- Towel and change of clothes (for post session shower)
- Fruit (or other training/racing snacks)
- Wide brim hat (for between session efforts - if out in the sun)
- Cold towels, Ice Vests and Esky with Ice (usually in competition)
*Optional: Set of scales to weigh yourself pre and post training to ensure depleted fluids are replaced (i.e. if you weigh 60kgs at the start of the session, and 59kgs at the end - you’ll need to replace the lost 1kg in fluid loss as soon as possible following the session).
Cold Weather Pack
- 1 Large water bottle (Filled with water)
- 1 Large water bottle (Filled with Hydralyte or Gastrolyte)
- Suncream
- Undershirt
- Leg Warmers (or long fleece bib-knicks)
- Arm Warmers (or long fleece jacket
- Weatherproof Overcoat
- Fleece Headscarf
- Long Wool socks
- Boot covers
- Riding Gloves
- Spare socks
*Optional: Put a warm pouch in your spare socks and put them in your back pocket whilst riding. They’ll keep you warm, and if your socks get wet or cold - you can swap them over mid-way through the session.
Additonally, you may want to make a note in your training or competition diary if you’ve trained/ raced on a day that was particularly hot or cold.
Make a few notes on the things that worked for you - such as maintaining adequate hydration during session, or using an ice vest, as well as things that may have gone better should you have prepared better prior. That way, when you return to the same types of weather conditions you’ll be able to refer to your notes and make improvements.
Leave us a comment in the box below and let us know what kinds of conditions you’re riding in!
