Training and Racing in the Heat: Lessons from the Houston Pro-camps, Lava Fields and Beyond

Hot Houston Pro-camp trainings with teammates Jocelyn McCauley Jeanni Seymour, Heather Lieggi, Jodie Robertson

As the summer heat wave rolls in, I can’t help but think back to some of the hottest and most humbling training moments and races of my career—Ironman Louisville in August, the brutal lava fields of Kona at the Ironman World Championships, the sweltering sun of Ironman Los Cabos, and the thick heat of Ironman Cozumel and Houston,Texas pro camps. Each one taught me the same critical lesson: heat acclimation isn’t optional—it’s essential if you’re going to race at your fullest potential.

When I trained for these races, I didn’t shy away from the heat—I trained in it. I embraced it. I adapted to it. And because of that, I performed in it. As we face our own summer scorchers now, I’m reminding all my FLYT 1-on-1 athletes to do the same.

Here’s what I practice myself, and what I coach my athletes to do during extreme heat training blocks:

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Training Smart in the Heat: The FLYT Protocol

🔹 Preload Workouts with Fuel
Prestart every session with a bottle of your high-quality sport fuel—whether it’s Skratch, NeverSecond, Gatorade Endurance, etc... You need carbs and electrolytes in your system before you sweat a drop.

🔹 Train Early or Late
Aim for early morning or late evening workouts when the sun’s less intense. But don’t avoid the heat completely—embrace it smartly.

🔹  Respect the Heat for What It Offers
Heat acclimation improves your sweat rate, plasma volume, and mental grit. Let your body adapt over 10–14 days. After that, the same conditions won’t feel as punishing.

🔹  Wear Sunscreen
Always. You can’t train through skin cancer.

🔹 Shade & Treadmill
If the sun’s overhead, either move to shaded trails or opt for the treadmill. No shame in being strategic.

🔹  Follow Your Fuel Plan—No Exceptions
In hot weather, dehydration and bonking come faster. Fuel properly or risk compromising your entire session.

🔹 Train by RPE, Not Just Heart Rate
Your heart rate may spike by up to 15 bpm in the heat. That’s normal. Use RPE to guide you, and ease gradually into your zones. If needed, walk 20–30 seconds every mile. My best Ironman marathon splits came in 90+ degrees using this method.

🔹  Don’t Chase Pace
Your splits may slow, but the adaptation is still happening. Stay consistent and trust the process.

🔹 Loop Back to Coolers
Design bike/run routes that let you loop back to ice water. Dump it over your head. Put ice in your hat. Stay proactive.

🔹  Hydrate All Day
Outside of training, sip Nuun or another electrolyte mix. You’re not just recovering—you’re prepping for the next session.

🔹 Electrolytes Matter (sodium, magnesium, calcium, potassium) 
Sweat depletes electrolytes, and that affects recovery and sleep. Supplement wisely or eat electrolyte rich foods, especially magnesium-rich foods like leafy greens, pumpkin seeds, and dark chocolate.

🔹 Dress Light
Lightweight, breathable gear makes a difference. Hats are great for holding ice at aid stations (or your backyard cooler!).

🔹 Cold Shower = Fast Recovery
Start and /or finish your session with a cold rinse to cool the core, reduce inflammation, and kickstart recovery.

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I know firsthand what it’s like to toe the line in extreme heat. From pro camp training in the hot Houston summer, to running the Queen K with the ocean shimmering on one side and lava fields on the other, to navigating the unforgiving humidity of Cozumel —I’ve learned to respect the elements and train in a way that gives me an edge, not a setback.

If you’re training for an August or September race—or just building that summer fitness base—lean into the heat, do it smart, and stay consistent. You’ll come out of this wave stronger, sharper, and more resilient.

—Coach Amy
FLYT Performance