We present three different proposals that will help guide your training plan. They are designed for different profiles, depending on your starting fitness level and goals. This is a four-month program to reach the 25th with the confidence to achieve a satisfactory time and, above all, to turn that day into a great racing experience.
For that reason, we must focus on some important points for our training that, at other times of the year, may go unnoticed. We want everything to run smoothly, with no surprises, and meeting the planned objectives.
If the heat is high, you feel more tired, or the workout requires extreme effort, you must listen to your body and adjust the pace to the needs of the day.
Avoid the stretch between 12:00 p.m. and 5:00 p.m. Temperatures are higher at that time, the physical strain is greater, and the risk of heat stroke increases. Try to train early in the morning or late in the day.
Choose light, breathable clothing, in light and soft colors that avoid heat absorption. You should also protect yourself with
other elements such as caps or sunglasses.
Prioritize comfort. In summer it is important that they are breathable.
In the hot months you must drink more fluids and adapt your diet. With high temperatures the body loses more water, so it is important to stay hydrated by increasing your intake of fluids and sports drinks when training.
Do not exercise without having breakfast, do not skip meals, choose foods that are easy to digest. Completely avoid heavy meals, alcoholic drinks, or caffeinated beverages. The goal is to reduce dehydration.
Seasonal foods, fruits and vegetables with high water content are highly recommended.
Do not neglect this aspect, especially if your skin is fair. Besides using proper gear, sunglasses, and a cap, use sunscreen with SPF 30 or higher to avoid sun damage. Irritated or sunburned skin is, to say the least, a bad experience.
