When the First Race of the Season Is Going to Hit 100°
Sometimes the first race of the season gets hit with snow, freezing rain, or mud.
Other times…
it’s an absolute furnace.
And if your first big event of the year suddenly lands in 90–100°F temperatures, heat becomes more than just an inconvenience.
It changes:
Hydration demands
Fuel usage
Heart rate response
Pacing strategy
Recovery
Perceived effort
Recovery between stages
The good news?
There’s a lot athletes can do before race day to improve heat tolerance and avoid turning the first hot race of the year into a survival exercise.
Because when temperatures spike, preparation matters far more than most athletes realize.
Why Heat Changes Everything
Heat stress is not just “feeling uncomfortable.”
As body temperature rises:
Cardiovascular strain increases
Sweat rate increases
Plasma volume drops faster
Glycogen usage often rises
Perceived exertion increases
Sustainable power output decreases
In practical terms:
The same pace or power that feels manageable in cool weather may suddenly feel significantly harder in extreme heat.
That’s why athletes who pace based purely on ego often explode early in hot races.
1-2 Weeks Out: Start Thinking About Heat NOW
A week before the race, you’re not trying to dramatically change fitness. You’re trying to prepare your body for the environment.
Some simple things help:
1. Hydrate consistently all week
Don’t wait until race day.
Aim for:
Regular fluid intake throughout the day
Electrolytes with longer workouts
Pale yellow urine as a basic indicator
Dehydration compounds heat stress quickly.
2. Slightly increase sodium intake
If the race will be hot, sodium losses will be higher.
You might get salt stains on your helmet straps and kit even if you usually don’t.
Adding electrolytes during workouts in the week leading up can help maintain plasma volume.
3. Do at least one ride in warmer conditions
If possible, get a ride where your body experiences elevated temperatures. It doesn’t need to be long or intense; the goal is just reminding your system what heat feels like.
Even partial heat exposure can help your body start adjusting.
When You First Arrive in Town
Many riders travel to races like this, which means you may arrive in a very different climate.
When you first get there:
Avoid the temptation to ride hard.
Your body is already dealing with:
Travel fatigue
Potential altitude changes
Environmental stress
Sleep disruption
Keep rides short and controlled.
Think:
60–90 minutes
Mostly endurance pace
Focus on getting comfortable with the terrain and temperature
The goal is acclimation, not fitness gains.
The Day Before the Race
The biggest mistakes athletes make the day before a hot race:
Underhydrating
Walking around in the sun all day
Forgetting to eat because nerves take over
A few key priorities:
Stay ahead of fluids
Sip consistently throughout the day rather than chugging large amounts at night.
Limit unnecessary sun exposure
Shade, air conditioning, and staying cool help conserve energy.
Keep opener rides short
If you do openers:
Keep them controlled
Avoid overheating
Finish feeling sharp, not drained
Eat normally
Don’t skip meals. Glycogen stores matter even more in heat because your body burns through them faster.
Morning of the Race
Start hydration early.
A good rule of thumb: Drink fluids with electrolytes in the morning rather than only plain water.
If temperatures are already high:
Start cooling strategies early
Keep your core temperature down before the race even begins
Some riders use:
Ice in bottles
Cold drinks
Shade whenever possible
During the Race
Heat amplifies three things:
Hydration demand
Electrolyte loss
Carbohydrate usage
This means you usually need more fluids and fuel than you think.
Some guidelines:
Drink early and regularly
Use electrolytes if sweating heavily
Stay on top of carbohydrates (60–90g per hour depending on intensity)
And most importantly:
Adjust pacing early.
If the race starts hot, the athletes who ignore the temperature usually pay for it later.
The Big Takeaway
Heat doesn’t just affect comfort.
It affects:
Hydration
Fuel use
Heart rate
Perceived effort
Recovery between stages
The athletes who manage it well aren’t necessarily the ones who can suffer the most.
They’re the ones who prepare early, pace wisely, and stay disciplined with hydration and fueling.