Within every triathlon race, there are lessons to learn. I often find myself learning the most about myself during races when the conditions are not ideal.
IMFL 2007 - ~40 degrees and windy on race morning.
IM 70.3 Branson 2012 - ~43 degrees on race morning.
IM Lake Placid 2021 - ~50 degrees and rainy on race morning.
Andys race sprint tri 2022 - ~35 degrees on race morning.
Xterra World Championship 2022 - ~45 degrees on race morning.
I've also started triathlons in sub 60-degree cold water conditions in Prague, Molveno and St. George.
Although I prefer hot conditions over cold, I've had some of my best race performances in colder, challenging conditions. Even more, I always feel proud and accomplished when I "survive" a challenging day.
Every triathlon presents unique challenges but racing in cold weather can be extremely difficult (and unsafe) if you don't properly prepare.
How your body reacts in colder temperatures
Before you can prepare for how to dress, fuel and hydrate in cold weather, it's important to know the effects of cold weather on your physiology.
IMFL 2007 - ~40 degrees and windy on race morning.
IM 70.3 Branson 2012 - ~43 degrees on race morning.
IM Lake Placid 2021 - ~50 degrees and rainy on race morning.
Andys race sprint tri 2022 - ~35 degrees on race morning.
Xterra World Championship 2022 - ~45 degrees on race morning.
I've also started triathlons in sub 60-degree cold water conditions in Prague, Molveno and St. George.
Although I prefer hot conditions over cold, I've had some of my best race performances in colder, challenging conditions. Even more, I always feel proud and accomplished when I "survive" a challenging day.
Every triathlon presents unique challenges but racing in cold weather can be extremely difficult (and unsafe) if you don't properly prepare.
How your body reacts in colder temperatures
Before you can prepare for how to dress, fuel and hydrate in cold weather, it's important to know the effects of cold weather on your physiology.
- Even before you begin exercising, your body is working a lot harder just to stay warm. As an example, when you get cold and you shiver or shake, this your body's way of trying to generate heat. Muscles in the body are rapidly contracting and relaxing to warm you up.
- Your body prioritizes the core, brain, heart and major organs over working (exercising) muscles. This is why body parts furthest from the core are usually the first to get cold. Your body does everything it can to keep your core warm. This causes lack of circulation to body extremities.
- Heat is a natural muscle relaxer. It reduces tension and allows you to move more effeciently. Cold muscles are not as efficient as warm muscles. They get tight. They are also weaker and fatigue quicker than warm muscles. Nerve impulses and reaction time is also slowed. Now we know why so many fit athletes struggle to perform in cold weather.
- Metabolism increases in cold conditions. You burn more calories to stay warm. You use energy at a much faster rate. As a result, less energy is left for exercise. Glycogen is used more quickly, whereas fat oxidation takes longer. The result is earlier fatigue.
- In the cold, you don't feel thirsty to replenish lost fluids. Dehydration becomes a greater issue in the cold. Although you aren't losing water from sweating, you are losing water from respiration.
- If dexterity is compromised due to cold hands, it can be difficult to eat/drink to fuel properly.
- Cold weather can put strain on the heart. Blood vessels and arteries narrow, restricting blood flow and reducing oxygen to the heart. Your heart has to pump harder to circulate blood through blood vessels that are constricted. Blood also gets thicker. As a result, blood pressure and heart rate increase.
- Asthma can be triggered by cold air filling the lungs and airway. Raynaud's is often triggered by cold temperatures.
- When you are cold, your body reduces circulation to the extremities and skin. A greater volume of blood goes to the core. As a result, arterial blood pressure increases. A natural response to reduce this pressure is for the kidneys to reduce the volume of circulating blood by removing water to be lose as urine. This is why you may have the urge to pee a lot in cold weather (cold diuresis).
How to prepare for cold weather racing
- Make sure to eat enough before the race. Try to consume at least 500 calories, primarily carbs w/ a little protein and fat.
- Stay warm before the start of the race with warm clothes from head to toe.
- Sip on a warm beverage (coffee or tea) but be sure not to overdrink so factor in the warm pre-race beverage into your morning hydration intake (I don't suggest more than 30 ounce fluid on race morning).
- Do a dryland warm-up to gradually warm your cold muscles.
- Keep your feet and hands warm (ex. throw-away socks and gloves) before the swim while standing in the corral before the start.
- Prior to the start, pour a bottle of water down your wetsuit (neck/chest) to prevent the chest from "sucking" - to reduce tightness and difficulty breathing.
- ~15-20 minutes before the start, consume ~80-100 calories in the form of a gel or chews
- You may need to swim a little stronger than normal to keep your body warm in cooler water conditions.
- Dress for the bike as if it was ~10-degrees warmer than the actual weather conditions. A few tips:
-Your body will generate heat on the bike. The harder you work, the warmer your body gets. Take into account the course, wind, wind chill, humidity and weather conditions for the first hour of the bike. If there are hills, you will naturally warm up faster than flat or descending terrain. Typically the weather will get warmer so layers are key.
-Compromise time in transition but not aerodynamics. Take the time to put on any or all of the following: a dry jersey (or kit), dry socks/calf sleeves/compression socks, arm warmers, ear covers, gloves and if needed, a light vest - all should be somewhat tight fighting. Consider putting newspaper, a piece of a space blanket or a small towel on your chest as a removable base layer to keep you warm. Also, 'hot hands' are great under gloves and under toe warmers. - Pre-open bars/chews or make a small tear in gels for easy consumption. If your hands are cold, it's hard to open packages.
- Knowing that you won't be drinking as much, try to consume at least 200-240 calories worth of sport drink each hour (at least 16-20 ounces). If preparing nutrition in a 24-28 ounce bottle (normal size sport drink) you may need to slightly concentrate your drinks knowing that the bottle may be consumed over 90 minutes and not over 60 minutes. You may want an additional 50-100 calories throughout the hour from gel, chew or soft solid food. Consume small amounts at a time throughout each hour for easier digestion.
- Set a reminder on your bike computer to remind you to drink every 10-15 minutes.
- Peel off layers as you get warm (but don't toss). Roll down arm warmers and stuff gloves in your jersey pocket in case you need them again (ex. descending).
- Do not overdress with thick clothing. You need to make sure your body can function efficiently. Your clothing needs to wisk sweat from your body while also preventing body heat from escaping. Layering is key so that each layer has a function.
- By the time you reach T2, the air will likely be warmer than what it was in the early morning. Alongside more muscle mass being used during running, you no longer have to deal with the wind chill from riding. You will likely remove your layers for the run as you will warm up quickly.
Knowing how cold water impacts your physiology and being prepared are two ways to feel confident going into a cold weather race. Lastly, attitude is everything. Accept the conditions for what they are and focus on what YOU need to do to be as comfortable (and safe) as possible so you can race at your best on the day. The person who is most prepared for the challenging weather will perform the best.