It’s that time of year where the increase in temperature begins to drastically change your experience on the bike. Targets that were easily nailed while riding in mild 65 degree weather feel completely different at 95 degrees. The physiological rationale for this decrease in exercise performance is still up for debate.

Current research points toward there being a “central governor” or “on-off” switch in your brain that seems to limit your exercise performance when your core temperature reaches about 40º C. In cooler temperatures this is less of a concern but in hot and humid environments your body has an increasingly difficult time regulating your core temperature. The end result is that your performance takes a hit…

The first step in training with a power meter in high heat situations is to understand the impact that heat will have on your power output. Don’t beat yourself up because you’re unable to complete a workout that is based off of power targets designed with cooler temperatures in mind. Expect at least a 10% reduction in your power production when the heat begins to rise. Acknowledging the impact of heat on your exercise performance will insure you get the most out of your available training time and continue to progress toward your season objectives. Here are two simple modifications to make when the heat begins to rise…

• Wake up early to execute your workout in the morning hours before the temperature rises. Plan ahead by looking at the weather forecast for the upcoming week. Get to bed early the day before to accommodate a shift in your training schedule
• Plan to reduce the intensity of your workout all together if you decide to still train in the heat. While you won’t be able to train at the same intensity you would by riding earlier in the morning, take comfort in knowing that your body will undergo unique training adaptations by exercising in the heat.

Your power meter can serve as a valuable tool in guiding the intensity by which you train. However you choose to modify your training to accommodate rising temperatures, a power meter can keep you on track and heading in the right direction.