Hot weather ITT? Keep your warm-up short. Here's why:
Most athletes follow the same warm-up routine regardless of conditions.
Big mistake.
When it's hot, a long warm-up doesn't prepare you better—it drains you before you even start.
What happens with a long warm-up in the heat:
Core temperature rises too high
Dehydration starts early
Glycogen depletes faster
Heart rate elevated before the gun goes off
Mental fatigue sets in
You're cooked before the race even begins.
In hot conditions, shorter is smarter:
This is the warm-up we're using for tomorrow's ITT (swipe to see):
Total duration: 17 minutes
5min easy ramp (Z2-Z3)
3x short openers (30s Z5 + 2min Z1)
That's it.
Why this works:
Activates your muscles without overheating
Primes your system with short intensity bursts
Keeps core temperature manageable
Saves energy for the race itself
Additional hot weather strategies:
✓ Stay in air-conditioned room as long as possible before your start time
✓ Use elastic bands for muscle activation instead of adding more riding time
✓ Hydrate well 2-3 hours before - drink 500-750ml with electrolytes, don't wait until warm-up
✓ Use ice on neck and wrists during warm-up and before start
✓ Cold towel on your head while waiting in start area
✓ Pre-cool with cold drink 15-20 minutes before start
✓ Minimize time in the sun - find shade wherever possible
The goal isn't to feel perfect. The goal is to start fresh.
Your competitors sweating through 45-minute warm-ups? They'll fade in the heat. You won't.
Adapt to conditions. Not every race needs the same preparation.
Peter Pouly