There's nothing quite like a British summer race. Months of training in drizzle and gloom, then suddenly you're on a start line with the sun beating down and your carefully laid PB plan quietly going up in smoke. The thing is, heat changes the game completely, and the athletes who have a brilliant day are almost always the ones who accept that early and race accordingly. Chasing a cool-day target when it's 25°C and humid is the fastest route to a blow-up. So let's talk about what heat actually does, how to pace for it, and how to keep yourself cool when the temperature climbs.
Why heat slows you down (and why that's normal)
When it's hot, your body has two competing jobs: powering your muscles and shedding heat to stop you overheating. Blood that would otherwise be delivering oxygen to your legs gets diverted to the skin to help you cool, your heart rate drifts up for the same effort, and everything simply feels harder. None of this means you're unfit or having a bad day, it's basic physiology, and it affects everyone on the start line, including the person who beats you. The practical upshot is that your heart rate and perceived effort become far more honest guides than your watch's pace screen. Set off chasing your usual splits and you'll likely cook yourself by halfway.
Pace by effort, not by numbers
The single best decision you can make on a hot day is to start more conservatively than feels necessary. The heat compounds as the race goes on, so the rider or runner who banks "easy" early miles almost always overtakes the one who went out hard. A few principles worth holding onto:
- Run or ride to feel and heart rate, not to goal pace - expect to be slower, and make peace with it before the gun goes.
- Negative-split where you can: hold back in the first third, reassess in the middle, and only push hard once you know you've got it in the tank.
- Adjust your goal honestly. A sensible "hot day" target keeps your head in the game far better than clinging to a number that's no longer realistic.
Your mid-race cooling toolkit
Cooling isn't a luxury on a hot day - it directly buys you performance, because the cooler you keep your core, the longer you hold your effort. The good news is that the most effective tricks are cheap and simple. Before the start, focus on lowering your starting temperature:
- Stay in the shade, sip something cold, and avoid standing around baking in the sun in your wetsuit or race kit.
- A cold drink or even a shop-bought slushie in the 30–60 minutes beforehand is a genuinely effective way to pre-cool.
Once you're racing, take everything the course offers. Cold water over your head, neck and wrists cools you fast, so don't save it for when you're already in trouble:
- Tip water over your head and down your back at aid stations, and grab sponges if they're handed out.
- Stuff a little ice in your cap, down your tri suit or in your hands. Cooling the palms and neck punches well above its weight.
- Drink to thirst little and often rather than forcing it, and take on electrolytes if you're a heavy or salty sweater.
Race smart and enjoy it
Heat racing rewards patience, a cool head and a bit of humility about the conditions. Get your pacing and cooling right and you'll be reeling people in over the final third while everyone around you fades which, let's be honest, is one of the best feelings in the sport!! Respect the heat, race the day you've got rather than the one you hoped for, and the result will usually take care of itself.
Fancy testing it out? Take a look at our summer events and get your name on a start list.
