If you can’t handle the heat, get out of the kitchen… and onto a stationary bike. We prefer outdoor exercise whenever possible, but sometimes working out in an air-conditioned space is safer and more practical. Indoor cycling is an exceptionally beneficial cross-training method to either escape the rising summer heat or intentionally adapt to it. If you choose the latter, “How to get the most out of heat training” explains that you can do active heat acclimation by riding indoors in winter gear while checking your core temperature every five minutes. You want to keep that temperature between 38.5 and 39 degrees Celsius for about an hour. This stimulates increases in blood plasma volume and reduces heart rate drift, which may allow you to maintain a given power output for significantly longer when racing in high temperatures. If piling on winter clothes in July sounds too intense, “Hot Yoga: Health Boost or Overheated Hype?” notes that a low-impact routine done in a 90 to 105-degree room can offer similar circulatory and flexibility benefits, provided you stay hydrated. Whichever route you choose, be sure to ease into the process to avoid overheating or electrolyte imbalances, and check out our recent article on heat training for further guidance.

To keep your summer racing expectations grounded, we should also note this recent report from Outside Run: They note even mild temperatures around 60°F can slow marathon times, with the impact compounding for middle-of-the-pack runners who spend more time on the course. Because heat diverts blood to your skin, your gut may absorb fewer carbohydrates, making early fueling critical. Instead of banking time, they suggest adjusting your pace early, seeking shade, and grabbing ice. Read the full breakdown in: “The Data on How Heat Affects Race Times.”

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