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2027",9,"2026-08-04T09:23:23.448Z","2027-10-17",{"_type":181,"current":291},"ironman-70-3-north-carolina",{"_id":293,"_updatedAt":294,"author":295,"body":304,"categories":140,"coaches":494,"excerpt":497,"featured":26,"featuredImage":509,"originalPublishedDate":549,"publishedAt":549,"readTime":140,"seoDescription":550,"seoTitle":551,"slug":552,"tags":554,"title":565},"8f3c5ae5-24a9-4d82-b690-229048e1db4f","2026-11-06T13:35:23Z",{"firstName":296,"lastName":297,"profileImage":298,"slug":302},"Stephan","Weyers",{"_type":9,"alt":299,"asset":300},"Stephan Weyers",{"_ref":301,"_type":147},"image-912903bb5af96576dce8e557a930bb09c2880017-550x450-webp",{"_type":181,"current":303},"stephan-weyers",[305,317,326,334,342,350,358,366,374,382,390,398,406,414,422,430,438,446,454,462,470,478,486],{"_key":306,"_type":307,"asset":140,"children":308,"markDefs":315,"style":316},"9d74d33b4ad5","block",[309],{"_key":310,"_type":311,"marks":312,"text":314},"7599b71bddae","span",[313],"strong","Race Morning Lies to You",[],"h3",{"_key":318,"_type":307,"asset":140,"children":319,"markDefs":324,"style":325},"9cc6703dc3a0",[320],{"_key":321,"_type":311,"marks":322,"text":323},"eec30f92d390",[],"It always does. Cool air, flat water, maybe some fog sitting on the river. You come out of transition feeling like you could run through a wall. Then somewhere around loop two, the day you actually signed up for shows up, and it's not the one you trained for.",[],"normal",{"_key":327,"_type":307,"asset":140,"children":328,"markDefs":333,"style":325},"a5116e509097",[329],{"_key":330,"_type":311,"marks":331,"text":332},"f47a88cd8c60",[],"I've watched this play out more times than I can count with athletes who did everything right on paper. Strong bike fitness, solid swim, months of consistent training. And they still fell apart on the run because nobody told them fitness and heat tolerance aren't the same thing. They're not even close.",[],{"_key":335,"_type":307,"asset":140,"children":336,"markDefs":341,"style":316},"40755c9c2993",[337],{"_key":338,"_type":311,"marks":339,"text":340},"fd85286a015f",[313],"Two Different Bodies, One Race Bib",[],{"_key":343,"_type":307,"asset":140,"children":344,"markDefs":349,"style":325},"0db7c68c2dbd",[345],{"_key":346,"_type":311,"marks":347,"text":348},"4d87695d35c0",[],"Here's the thing that trips people up. You can go out and hammer a genuinely strong wattage number on a cool 60 degree morning before work, feel great about it, log it, move on with your day. Then race day rolls around at 85 degrees with humidity thick enough to wear, and that exact same effort has your legs turning to sand by mile eight. That's not you losing fitness overnight. That's a heat problem showing up dressed as a fitness problem, and most training plans never bother separating the two.",[],{"_key":351,"_type":307,"asset":140,"children":352,"markDefs":357,"style":316},"e3f754f90f47",[353],{"_key":354,"_type":311,"marks":355,"text":356},"90dd2a35a459",[313],"What Heat Training Actually Does to You",[],{"_key":359,"_type":307,"asset":140,"children":360,"markDefs":365,"style":325},"036f4674a17d",[361],{"_key":362,"_type":311,"marks":363,"text":364},"9d5e631cee89",[],"Give your body somewhere between five and fourteen days of real heat exposure and something genuinely useful starts happening under the hood. Your blood plasma volume expands, so there's more fluid moving heat away from your core toward your skin where it can actually escape. Your sweat kicks in earlier and smarter. Your heart rate at a given effort drops. Your core temp at that same effort drops too. Athletes who do this properly have shown performance gains in the 6 to 8 percent range in research settings, and some of that carries over even into cooler races.",[],{"_key":367,"_type":307,"asset":140,"children":368,"markDefs":373,"style":325},"84132aab5dae",[369],{"_key":370,"_type":311,"marks":371,"text":372},"1fc3a072172b",[],"Put plainly: this isn't about surviving Chattanooga. Done right, it makes you faster there and everywhere else too.",[],{"_key":375,"_type":307,"asset":140,"children":376,"markDefs":381,"style":316},"37ede0cc0568",[377],{"_key":378,"_type":311,"marks":379,"text":380},"44ccc63b8160",[313],"Building Heat Tolerance Without Wrecking Your Schedule",[],{"_key":383,"_type":307,"asset":140,"children":384,"markDefs":389,"style":325},"cc9813ed1366",[385],{"_key":386,"_type":311,"marks":387,"text":388},"058bdcea416b",[],"You've got two workable options here, neither of which requires disappearing to the desert for a month.",[],{"_key":391,"_type":307,"asset":140,"children":392,"markDefs":397,"style":325},"7743996738a5",[393],{"_key":394,"_type":311,"marks":395,"text":396},"75e2fd0e9182",[],"Active heat training means getting on the trainer indoors, door shut, maybe a space heater going, and holding a moderate effort (roughly 60 percent of max, or that \"comfortably uncomfortable\" zone) for 60 to 90 minutes. Do that on 5 to 10 days in the two or three weeks leading into race week and your body starts treating heat as old news instead of an emergency.",[],{"_key":399,"_type":307,"asset":140,"children":400,"markDefs":405,"style":325},"03aadce2c6c4",[401],{"_key":402,"_type":311,"marks":403,"text":404},"7c7d6236107e",[],"Passive heat exposure is the sauna route, and honestly it's the one my busier clients actually stick with. Start at 5 to 8 minutes, four times a week, work up toward 15 to 20 minutes a session. Low impact on the joints, easy to stack after a normal workout, and the research behind it holds up fine on its own.",[],{"_key":407,"_type":307,"asset":140,"children":408,"markDefs":413,"style":325},"72baaa9e57b9",[409],{"_key":410,"_type":311,"marks":411,"text":412},"bdb17704e1c0",[],"Either way you're chasing the same target: core temperature around 38.5°C, held for close to an hour. You're not doing this to suffer for the sake of it. You're rehearsing a stress response before race day forces you to improvise one.",[],{"_key":415,"_type":307,"asset":140,"children":416,"markDefs":421,"style":316},"1863621b94fa",[417],{"_key":418,"_type":311,"marks":419,"text":420},"715a294711cc",[313],"Sodium: The Part Everyone Underrates",[],{"_key":423,"_type":307,"asset":140,"children":424,"markDefs":429,"style":325},"89c1983aac3c",[425],{"_key":426,"_type":311,"marks":427,"text":428},"859f12dcae24",[],"Most guys treat electrolytes like a spare tire. Something you carry just in case. That thinking costs people real time on race day, and here's why.",[],{"_key":431,"_type":307,"asset":140,"children":432,"markDefs":437,"style":325},"ef33d3d25a22",[433],{"_key":434,"_type":311,"marks":435,"text":436},"27cfccc4d2ae",[],"Your sweat rate in a hot race can run 1.5 to 2 times what it is on an easy training day, and sodium loss per liter of sweat varies enormously person to person, anywhere from 200 milligrams to 2,000 depending on how you're built. Stack a high sweat rate on top of a salty sweat profile and you're losing sodium faster than most nutrition plans ever bother to account for, especially plans built entirely around a training block that never actually got hot.",[],{"_key":439,"_type":307,"asset":140,"children":440,"markDefs":445,"style":325},"a992bedcdb66",[441],{"_key":442,"_type":311,"marks":443,"text":444},"42dbeaffcb90",[],"Most athletes should be landing somewhere in the 300 to 800 milligram per hour range, with the salty sweaters pushing toward 1,000 or beyond. But the part that actually costs you time isn't cramping. It's that under-replacing sodium quietly reduces your ability to hold fluid in your bloodstream, which means less blood volume for cooling and for feeding working muscle. Your heart works harder for the same pace. Effort creeps up even though nothing about your fitness has changed. That's not a bonk. That's a sodium problem wearing a fitness costume.",[],{"_key":447,"_type":307,"asset":140,"children":448,"markDefs":453,"style":325},"e58335046df4",[449],{"_key":450,"_type":311,"marks":451,"text":452},"af9d4b576dfe",[],"The athletes I've seen run their best in brutal conditions weren't gritting their teeth through plain water. They'd tested their sweat rate ahead of time, locked in a milligram-per-hour number, and executed it without thinking because it had already been rehearsed a dozen times in training before it mattered on race day.",[],{"_key":455,"_type":307,"asset":140,"children":456,"markDefs":461,"style":316},"b071f5420466",[457],{"_key":458,"_type":311,"marks":459,"text":460},"f8a906be08fb",[313],"Why Chattanooga Specifically Deserves Respect",[],{"_key":463,"_type":307,"asset":140,"children":464,"markDefs":469,"style":325},"7715e9473e29",[465],{"_key":466,"_type":311,"marks":467,"text":468},"5596c85a5db5",[],"This course has a reputation, and it's earned one. Past race days have pushed into the mid 90s, and even the \"easy\" years still land in the upper 70s to low 80s with humidity that makes the air feel chewable. Race organizers themselves describe the run course as hot, rolling, and honest, which is a polite way of saying it will find whatever gap exists in your preparation. Show up without deliberate heat work and you're not racing the course. You're racing the weather, and you didn't train for that opponent.",[],{"_key":471,"_type":307,"asset":140,"children":472,"markDefs":477,"style":316},"a8dcc1199841",[473],{"_key":474,"_type":311,"marks":475,"text":476},"69ed2e00dda6",[313],"Bottom Line",[],{"_key":479,"_type":307,"asset":140,"children":480,"markDefs":485,"style":325},"9bb9c013ede7",[481],{"_key":482,"_type":311,"marks":483,"text":484},"02a45f427b81",[],"Genetics loads the gun. Lifestyle pulls the trigger. Heat tolerance is entirely a lifestyle variable, not something you're stuck with, and it's one of the more controllable levers standing between you and a run split you'd actually want to tell people about. Ten to fourteen days of deliberate discomfort beats two unplanned hours of it on race day, every time.",[],{"_key":487,"_type":307,"asset":140,"children":488,"markDefs":493,"style":325},"a8a3525ef5fc",[489],{"_key":490,"_type":311,"marks":491,"text":492},"450509d0cafc",[],"\n",[],[495],{"firstName":296,"lastName":297,"slug":496},{"_type":181,"current":303},[498,504],{"_key":306,"_type":307,"children":499,"markDefs":503,"style":325},[500],{"_key":310,"_type":311,"marks":501,"text":502},[],"Race Morning Lies to You.",[],{"_key":318,"_type":307,"children":505,"markDefs":508,"style":325},[506],{"_key":321,"_type":311,"marks":507,"text":323},[],[],{"_type":9,"alt":140,"asset":510},{"_createdAt":511,"_id":512,"_rev":513,"_type":14,"_updatedAt":511,"assetId":514,"extension":515,"metadata":516,"mimeType":543,"originalFilename":544,"path":545,"sha1hash":514,"size":546,"uploadId":547,"url":548},"2026-06-26T08:48:08Z","image-581c0b01d9fce8c7bbfc5efc2a468c42dd253faa-1000x650-jpg","voupnMNE9rrQS0V5SJhT8F","581c0b01d9fce8c7bbfc5efc2a468c42dd253faa","jpg",{"_type":18,"blurHash":517,"dimensions":518,"hasAlpha":26,"isOpaque":25,"lqip":522,"palette":523,"thumbHash":542},"VcIF0zD%odt8aeG0IUWBozae~AaeRjxaWUNgRjWCkBju",{"_type":21,"aspectRatio":519,"height":520,"width":521},1.5384615384615385,650,1000,"data:image\u002Fjpeg;base64,\u002F9j\u002F2wBDAAYEBQYFBAYGBQYHBwYIChAKCgkJChQODwwQFxQYGBcUFhYaHSUfGhsjHBYWICwgIyYnKSopGR8tMC0oMCUoKSj\u002F2wBDAQcHBwoIChMKChMoGhYaKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCgoKCj\u002FwAARCAANABQDASIAAhEBAxEB\u002F8QAFwABAQEBAAAAAAAAAAAAAAAABQACBv\u002FEAB8QAAIBAwUBAAAAAAAAAAAAAAECAwAEQQUGERIxE\u002F\u002FEABcBAAMBAAAAAAAAAAAAAAAAAAECAwT\u002FxAAeEQABBAEFAAAAAAAAAAAAAAABAAIDBSEEERRRYf\u002FaAAwDAQACEQMRAD8APt7oq44J+i+Gu523vWe1txb9wg59GKQvNm6TCeVjbsc9qwu2dOiIZYs5NM64hOCCg3QSjO4S8GsPNH9GumYk+k1UDc28EMzJFGUQYDGqsptofVTivHS\u002F\u002F9k=",{"_type":29,"darkMuted":524,"darkVibrant":527,"dominant":530,"lightMuted":533,"lightVibrant":536,"muted":539,"vibrant":540},{"_type":31,"background":525,"foreground":33,"population":526,"title":33},"#7f6939",0.92,{"_type":31,"background":528,"foreground":33,"population":529,"title":33},"#2a4875",0.02,{"_type":31,"background":531,"foreground":33,"population":532,"title":33},"#577099",7.08,{"_type":31,"background":534,"foreground":40,"population":535,"title":33},"#abb6d6",1.52,{"_type":31,"background":537,"foreground":40,"population":538,"title":40},"#f5d19d",1.26,{"_type":31,"background":531,"foreground":33,"population":532,"title":33},{"_type":31,"background":541,"foreground":40,"population":37,"title":40},"#eee940","pvcJNYSBeYdJh3ePlmd2eYZwbQj3","image\u002Fjpeg","Wingman-Blog-Post-Triathlon-Coaching.jpg","images\u002Fvwz5uks0\u002Fproduction\u002F581c0b01d9fce8c7bbfc5efc2a468c42dd253faa-1000x650.jpg",118131,"d105292d5809061c86b557dd0891eea4be41b7c4","https:\u002F\u002Fcdn.sanity.io\u002Fimages\u002Fvwz5uks0\u002Fproduction\u002F581c0b01d9fce8c7bbfc5efc2a468c42dd253faa-1000x650.jpg","2026-11-06T13:16:28.237Z","How heat acclimatization and sodium strategy prevent the mid-race collapse triathletes face in hot races like IRONMAN 70.3 Chattanooga.","Heat Acclimatization for Triathletes: Why Your Run Falls Apart | Wingman Multisport Coaching",{"_type":181,"current":553},"heat-acclimatization-ironman-70-3-chattanooga",[555,561],{"_type":556,"description":557,"slug":558,"title":560},"postTag","We don’t all have the endurance to hold speed. Go slow in the offseason so that you can hold the fast in the season. Get more training tips from Wingman.",{"_type":181,"current":559},"endurance","Endurance",{"_type":556,"description":140,"slug":562,"title":564},{"_type":181,"current":563},"triathlon-coaching","Triathlon Coaching","Heat Acclimatization for Triathletes: Why Your Run Falls Apart"]