We are at a time of year when there are changes in temperature...

What can happen?

Lately you feel like you're performing a little worse.. Have you reviewed your workouts?, your diet and other factors in search of a culprit, but you haven't found anything.

Have you considered the time we are in? Yeah, although it is not the most climatically stable start to the year, the thermometer is rising little by little and this is affecting you, even if you don't know why. Cycling performance can be reduced in the heat mainly due to increased internal temperature, brain and skin.

This triggers thermoregulation processes., sweating being the main mechanism, which trigger the following effects:

· Loss of fluid, and with it sodium, calcium and potassium. Minerals necessary for good muscle function.

· Increased heart rate due to decreased blood plasma.

· Increase in the perception of effort at lower intensities, affecting volition.

· Decrease in muscle activation due to loss of the central nervous system.

They are not serious effects, but not taking measures to counteract these changes could lead to exhaustion or thermal fatigue., and in more serious cases even thermal illness. The main measure you should take is to try to avoid prolonged exposure to the sun and heat.. Whenever you have the possibility, Train at northern hours and choose cool routes that run through shady areas that are more protected from the hot sun..

Don't forget hydration, drink constantly and not just water, use drinks or pills that provide minerals. If you are one of those who find it difficult to drink, use reminder tricks that force you to drink every “x” minutes.

If you wait to drink when you are thirsty, it may be too late. Dress in light clothing (they reflect a greater amount of heat) and cool clothing (they allow heat to breathe), as well as the use of protective creams (there are specific ones for sports activity).

You can also try to gradually adapt to the heat.. Reduce the intensity and exposure in the first days, and gradually increase the training you do under these conditions.

Account that, since the beginning of a consecutive hot period, you may need 4 to 5 days to notice the first changes until 2 weeks to complete a complete adaptation, the decrease in heart rate being a good indicator of these adaptations.

Finally, we leave you some good advice: if your next competition takes place in a much warmer area than what you are used to, It may be a good strategy to travel a few days before to properly acclimatize to where you are going to take the test..