What to do first
- • Practice pacing downshifts by temperature and humidity.
- • Consider heat acclimation blocks 10–21 days pre-race.
- • Use simple cooling tactics: cold fluids, ice, shade, and smart start pacing.
Related topic guides
Protocols and decisions connected to this outcome.
Heat acclimation: a protocol you can actually execute
Evidence-informed protocol: Heat acclimation: a protocol you can actually execute. Practical steps, who it helps, and what to watch out for.
Long-course triathlon research: pacing, fueling and readiness
Evidence-informed protocol: Long-course triathlon research: pacing, fueling and readiness. Practical steps, who it helps, and what to watch out for.
Study library (reference)
Source papers linked to this outcome.
Short-term heat acclimation training improves physical performance: a systematic review, and exploration of physiological adaptations and application for team sports.
Human research · 2014 · Sports medicine (Auckland, N.Z.) · PubMed 24817609
Efficacy of Heat Mitigation Strategies on Core Temperature and Endurance Exercise: A Meta-Analysis.
Population not classified in the source record · 2019 · Frontiers in physiology · PubMed 30842739
Hydration Status After an Ironman Triathlon: A Meta-Analysis.
Population not classified in the source record · 2019 · Journal of human kinetics · PubMed 31915479
The effect of post-exercise heat exposure (passive heat acclimation) on endurance exercise performance: a systematic review and meta-analysis.
Population not classified in the source record · 2025 · BMC sports science, medicine & rehabilitation · PubMed 39762944
Sodium Hyperhydration Improves Performance With No Change in Thermal and Cardiovascular Strain in Female Cyclists Exercising in the Heat Across the Menstrual Cycle.
Human research · 2025 · International journal of sport nutrition and exercise metabolism · PubMed 39591960
Alkaline water improves exercise-induced metabolic acidosis and enhances anaerobic exercise performance in combat sport athletes.
Human research · 2018 · PloS one · PubMed 30452459
Multiple-Transportable Carbohydrate Effect on Long-Distance Triathlon Performance.
Human research · 2017 · Medicine and science in sports and exercise · PubMed 28350714
Effects of oral sodium supplementation on indices of thermoregulation in trained, endurance athletes.
Population not classified in the source record · 2015 · Journal of sports science & medicine · PubMed 25729305
Sodium supplementation has no effect on endurance performance during a cycling time-trial in cool conditions: a randomised cross-over trial.
Population not classified in the source record · 2013 · Journal of the International Society of Sports Nutrition · PubMed 23731903
The Addition of Glycerol and Sodium Chloride to a Hyperhydration Protocol Does Not Improve Half-Marathon Time-Trial Performance in Trained Runners in Warm Conditions.
Human research · 2025 · International journal of sports physiology and performance · PubMed 40139199
Pre-cooling alters pacing profiles resulting in no additional benefit to 20-km self-paced maximal cycling time-trial performance in heat acclimated endurance athletes.
Human research · 2025 · Journal of science and medicine in sport · PubMed 40393849
Exploring the Influence of Acid-Base Status on Athletic Performance during Simulated Three-Day 400 m Race.
Human research · 2024 · Nutrients · PubMed 38999735
Adaptive AI coach for iPhone
Meet your adaptive AI coach.
Tell your coach what you are training for. It builds the plan, follows the work you complete, and adapts upcoming training when recovery, your schedule, or real life changes.
Keep going
Performance Science Lab
Research summaries for endurance athletes, with study context, practical protocols, and clear limitations.
Open guideLong-course triathlon research: pacing, fueling and readiness
Evidence-informed protocol: Long-course triathlon research: pacing, fueling and readiness. Practical steps, who it helps, and what to watch out for.
Open guideHydration Status After an Ironman Triathlon: A Meta-A… (PMID 31915479)
Research note: Hydration Status After an Ironman Triathlon: A Meta-Analysis.
Open guideSources
- Short-term heat acclimation training improves physical performance: a systematic review, and exploration of physiological adaptations and application for team sports.
- Efficacy of Heat Mitigation Strategies on Core Temperature and Endurance Exercise: A Meta-Analysis.
- Hydration Status After an Ironman Triathlon: A Meta-Analysis.
- The effect of post-exercise heat exposure (passive heat acclimation) on endurance exercise performance: a systematic review and meta-analysis.
- Sodium Hyperhydration Improves Performance With No Change in Thermal and Cardiovascular Strain in Female Cyclists Exercising in the Heat Across the Menstrual Cycle.
- Alkaline water improves exercise-induced metabolic acidosis and enhances anaerobic exercise performance in combat sport athletes.
- Multiple-Transportable Carbohydrate Effect on Long-Distance Triathlon Performance.
- Effects of oral sodium supplementation on indices of thermoregulation in trained, endurance athletes.