CoachingAnswer

HOW DO I RACE IN EXTREME HEAT?

By Anthony WalshRoadman CyclingUpdated 26 August 2026

WHO THIS IS FOR

IS THIS YOU?

The cyclist entering a very hot event

You need race decisions that remain useful when conditions exceed the forecast.

THE ROADMAN VIEW

Extreme heat requires a plan that includes not starting, shortening or withdrawing. Sunk cost is not a physiological strategy.

EXPERT EVIDENCE

ACSM expert consensus panelExertional heat illness recognition and management
Suspected exertional heat stroke requires immediate activity cessation, emergency response and rapid cooling.

PRACTICAL APPLICATION

Check the organiser
Use current heat rules, warnings and medical arrangements.
Write the card
Set pace range, bottles, cooling, review points and withdrawal triggers.
Pair support
Ensure someone knows the route, rider number and emergency plan.

COMMON MISTAKES

MISTAKEUsing a fixed normal-condition power target.
FIXUse a conservative range and several strain signals.
MISTAKEWaiting for dry skin.
FIXSweating status cannot rule exertional heat stroke in or out.

FAQ

What counts as extreme heat?

No single air temperature defines risk. Humidity, sun, wind, workload, duration, clothing and support all matter.

How much should I drink?

Use representative losses, thirst, conditions and access; avoid both large deficits and drinking enough to gain mass.

When should I withdraw?

Withdraw when symptoms, coordination, cooling failure or support gaps make continued exposure unsafe; emergency signs require immediate help.