Hey Mel,
This article has some links to some scientific background, if you are interested:
https://www.runnersworld.com/training/a20857726/how-long-does-it-take-to-adjust-to-heat/
Short story: it takes about 2 weeks of near-daily exposure to heat/humidity during exercise to adapt to the conditions. While adaptations take place, you will need to reduce your pace/power and instead use perceived exertion and/or heart rate – for the same effort/cardiovascular training impact, you’ll have a slower pace. That’s ok. Also during this adaptation period, you are best off doing your easier/aerobic runs and rides outdoors, while if you have any intensity/intervals, you may want to consider doing these workouts either indoors, or during the coolest parts of the day.
In order to make the experience more pleasant, or, well, less unpleasant, a couple of things I do:
-Ensure there is plenty of salt in your nutrition bottles. This is individual, if you experience headaches and/or cramping in the heat, it is possible you need more salt. Many products out there to help you, find what works for you.
-Use plenty of sunblock – sunburned skin is drastically less effective in cooling you.
-Use a bandanna/headband/visor to absorb sweat from your forehead before it gets to your eyes. Nobody likes burning eyes.
-Freeze your nutrition bottles overnight so you have cold drinks throughout your run/ride. When running, it is particularly nice to have something cold to hold onto for your run.
That all said, nothing beats the most important advice: SLOW DOWN while you are adapting!
-Victoria
