down. High humidity can act like a headwind which is a physical barrier of water that we have to work through, again raising heart rate possibly resulting in slower times. Rain and snow are similar to humidity and


headwinds. if the road is wet with water, or especially covered with snow, added effort is required first from brain focus, then increased tension on muscles. Barometric pressure can also have slowing effect on performance where low pressure results in a slightly lower oxygen uptake. With less oxygen getting to muscles, our body compensates by raising our heart rate. Body awareness in recognizing heart rate


variation from a range of effects is important to process during preparation, making training in a different climate from where your athletes will be racing still beneficial relative to how their body may respond to extreme conditions. guide your athletes to understand that heart rate is variable whether from sleep deprivation or poor nutrition, dehydration or heightened core


temperature. Using heart rate as a tool to chart output and progression during training can help athletes better control their minds and bodies on race day. When possible, have your athletes warm


up inside before the start of a race. the warm-up effect can last around 20 minutes, but it’s ideal to time it so the athletes’ final efforts are just before start time. Your athletes should also plan to wear layers on the bike for warmth and to avoid getting too chilled while still being conscious of how their bodies feel when they are warmed-up. Wet and winding roads are often managed


more effectively with lower tire pressure of 90-100 psi, especially for newer riders. Your athlete should get regular bike tune- ups and most critically a pre-race check-up for replacement part need, especially when conditions are not ideal. practice bike- handling skills regularly in your training to prepare for a wet race day, and run some trails for a similar effect if you have access. in warm, dry climates, you will often find


seasonal shifts where you can expect some rain and colder


temps across the early


morning and night. The run can be the most valuable safety


net for our athletes when dealing with cold, wet conditions. Whether the run is a strength or limiter, they can depend solely on themselves, even if the conditions are cold and wet and their home base is dry and warm. Spend some time training in the conditions your athletes expect to race in, if possible, and ask them to journal their experiences to reference details and reminders as race day approaches, as a descriptive entry can actually send the mind and body back to a particular training session that may help them navigate through a cold and wet race day climate.


Cari Junge is a USA Triathlon Level II Certified Coach and owner of OPT-IN: Optimal Training 4 Life & Sport, LLC. She is a performance coach, clinician and freelance writer and can be reached at cari.junge@gmail.com.


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