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 training schedule to arrive on the 25th ready to achieve a satisfactory race time and, above all, to make that day a magnificent sporting experience.
For this reason, we must focus on some important points in our training that, at other times of the year, go more unnoticed. Our goal is for everything to develop optimally, without surprises and meeting the planned objectives.
If the heat is intense, you feel more tired or exercise requires extreme effort, you should listen to your body and adapt your pace to the needs of the day.
Avoid the period between 12:00 p.m. and 5:00 p.m. Temperatures are higher at those hours, fatigue is greater and the risk of heat stroke increases. Try to train early in the morning or late in the day.
Choose lightweight and breathable clothing, with light and soft colors that prevent heat absorption. You should also protect yourself with
other items such as caps or sunglasses.
Prioritize comfort. In summer it is important that they are breathable.
During the hotter months you should drink more fluids and adapt your diet. With high temperatures the body loses more water, so it is important to stay hydrated by increasing fluid intake and isotonic 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 or caffeinated drinks. 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 you have fair skin. In addition to wearing proper gear, sunglasses and a cap, use sunscreen with SPF 30 or higher to avoid the sun’s rays. Irritated or sunburned skin is, at the very least, an unpleasant experience.
