Impact of Heat on Fitness
.webp)
Every year in the UAE the ‘dreaded’ summer comes round. Training peaks feedback becomes weather related and the race to winter begins.
It can be a really difficult time for training, it can also be a great time for training. How you approach the heat will define how you deal with it and ultimately how consistent you remain with your program.
Some simply chose to stay away from the heat, indoor running, riding and swimming and the comfort of an air-cooled gym. This is fine and certainly any key intense sessions should be done in controlled and cooled conditions, but are you missing out not exposing yourself to the heat?
Exercise in hot conditions places the body under greater physical stress compared to the same intensity of exercise in cooler conditions, that is a fact. A consequence of this fact is performance in the hot conditions is impaired, however, as we know, if we recover properly from stress (training) we develop greater fitness. Remember, exercise breaks down muscle tissue and recovery enables it to be built back up, this is the underpinning mechanism of building fitness. So by increasing stress further through exercising in hot conditions, we can actually gain fitness from it.
This might not be making sense to you if you have experienced slowly melting into the tarmac of Al Qudra, or wobbling slowly down the beach track wondering why you’re seeing double, but if you think about the timeline of the Dubai race season, and when most of the PB’s occur its usually Dec, Jan and Feb time. A reason for this is that training sub maximally in hot conditions has been shown to increase Vo2 max, enhance cooling capabilities, increase blood plasma volume, a stabilised fluid balance and resting cardiac response. All this means you have a great fitness boost as you head into the critical ‘race build’ through Sept, Oct and Nov. That boost in fitness means a higher training load and training stress tolerance. Those who remained indoors, won’t get this affect as fast because they will have to go through the adaptive phase while the outsiders will be cherishing the cooler climate.
So if you’re an indoor athlete in the summer months, it might be worth considering some heat adaptation. Here are some key points to remember when heading back outside.
Stay at sub max intensities. Keep your work rate at 90% or less of threshold HR, pace or power. Basically Do everything at 10% less than you normally would.
Lower your temp immediately post exercise. Iced slushies or smoothies are a great way to do this and should be consumed as close to finishing the session as possible.
Weight yourself before and after sessions, the weight diff is your fluid loss. 1kg = 1L, replace fluid loss by 1.5 times and include electrolytes.
Short term adaptations (7 - 10 days) are rapid, don't give up after 2 - 3 sessions, stick with it to see quick benefits.
Long term adaptations kick in after 10 - 14 days, this is when you will notice performance increasing in cooler conditions and resting metrics (pulse, HRV, lower core temp) start to show.
For those who are exercising outside in the summer already, consider the below to help you get the most from the hot months.
Know your sweat rate, you may have done it at the beginning of summer but as you adapt further and get better at cooling you will sweat more so be conscious of that.
Don't neglect the indoors completely. It is often wise to do your hard (vo2 max/ zone 5 / maximal sprints) indoors if you can. That way you are maximising your anaerobic system which is one area of the bodies physiology that doesn’t improve in the heat.
Be aware that for each day out of the heat, the rate of decay is up to 2.5% per day. So if you have spent a few days indoors, be ready for the first day back outside to feel hot!
You don't get better at retaining electrolytes, you should always be replacing your electrolytes in hot conditions. Sodium being the most important one. Just water in the heat isn’t enough and you will be seriously impacting your fluid balance, recovery and sleep if you don’t replace what you lose. As sweat rate increases, so will electrolyte loss.
So that’s it, maybe its time to stop complaining about the Dubai summer and embrace it!? The InnerFight Endurance team certainly does, it isn’t easy but stick to the 10% less rule, replace your fluid loss and electrolytes, eat frozen açai post session and reap the rewards come cooler months.

ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
.jpg)
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
.jpg)
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3
.webp)
Every year in the UAE the ‘dreaded’ summer comes round. Training peaks feedback becomes weather related and the race to winter begins.
It can be a really difficult time for training, it can also be a great time for training. How you approach the heat will define how you deal with it and ultimately how consistent you remain with your program.
Some simply chose to stay away from the heat, indoor running, riding and swimming and the comfort of an air-cooled gym. This is fine and certainly any key intense sessions should be done in controlled and cooled conditions, but are you missing out not exposing yourself to the heat?
Exercise in hot conditions places the body under greater physical stress compared to the same intensity of exercise in cooler conditions, that is a fact. A consequence of this fact is performance in the hot conditions is impaired, however, as we know, if we recover properly from stress (training) we develop greater fitness. Remember, exercise breaks down muscle tissue and recovery enables it to be built back up, this is the underpinning mechanism of building fitness. So by increasing stress further through exercising in hot conditions, we can actually gain fitness from it.
This might not be making sense to you if you have experienced slowly melting into the tarmac of Al Qudra, or wobbling slowly down the beach track wondering why you’re seeing double, but if you think about the timeline of the Dubai race season, and when most of the PB’s occur its usually Dec, Jan and Feb time. A reason for this is that training sub maximally in hot conditions has been shown to increase Vo2 max, enhance cooling capabilities, increase blood plasma volume, a stabilised fluid balance and resting cardiac response. All this means you have a great fitness boost as you head into the critical ‘race build’ through Sept, Oct and Nov. That boost in fitness means a higher training load and training stress tolerance. Those who remained indoors, won’t get this affect as fast because they will have to go through the adaptive phase while the outsiders will be cherishing the cooler climate.
So if you’re an indoor athlete in the summer months, it might be worth considering some heat adaptation. Here are some key points to remember when heading back outside.
Stay at sub max intensities. Keep your work rate at 90% or less of threshold HR, pace or power. Basically Do everything at 10% less than you normally would.
Lower your temp immediately post exercise. Iced slushies or smoothies are a great way to do this and should be consumed as close to finishing the session as possible.
Weight yourself before and after sessions, the weight diff is your fluid loss. 1kg = 1L, replace fluid loss by 1.5 times and include electrolytes.
Short term adaptations (7 - 10 days) are rapid, don't give up after 2 - 3 sessions, stick with it to see quick benefits.
Long term adaptations kick in after 10 - 14 days, this is when you will notice performance increasing in cooler conditions and resting metrics (pulse, HRV, lower core temp) start to show.
For those who are exercising outside in the summer already, consider the below to help you get the most from the hot months.
Know your sweat rate, you may have done it at the beginning of summer but as you adapt further and get better at cooling you will sweat more so be conscious of that.
Don't neglect the indoors completely. It is often wise to do your hard (vo2 max/ zone 5 / maximal sprints) indoors if you can. That way you are maximising your anaerobic system which is one area of the bodies physiology that doesn’t improve in the heat.
Be aware that for each day out of the heat, the rate of decay is up to 2.5% per day. So if you have spent a few days indoors, be ready for the first day back outside to feel hot!
You don't get better at retaining electrolytes, you should always be replacing your electrolytes in hot conditions. Sodium being the most important one. Just water in the heat isn’t enough and you will be seriously impacting your fluid balance, recovery and sleep if you don’t replace what you lose. As sweat rate increases, so will electrolyte loss.
So that’s it, maybe its time to stop complaining about the Dubai summer and embrace it!? The InnerFight Endurance team certainly does, it isn’t easy but stick to the 10% less rule, replace your fluid loss and electrolytes, eat frozen açai post session and reap the rewards come cooler months.

Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
.jpg)
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
.jpg)
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3

ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean
.webp)
Every year in the UAE the ‘dreaded’ summer comes round. Training peaks feedback becomes weather related and the race to winter begins.
It can be a really difficult time for training, it can also be a great time for training. How you approach the heat will define how you deal with it and ultimately how consistent you remain with your program.
Some simply chose to stay away from the heat, indoor running, riding and swimming and the comfort of an air-cooled gym. This is fine and certainly any key intense sessions should be done in controlled and cooled conditions, but are you missing out not exposing yourself to the heat?
Exercise in hot conditions places the body under greater physical stress compared to the same intensity of exercise in cooler conditions, that is a fact. A consequence of this fact is performance in the hot conditions is impaired, however, as we know, if we recover properly from stress (training) we develop greater fitness. Remember, exercise breaks down muscle tissue and recovery enables it to be built back up, this is the underpinning mechanism of building fitness. So by increasing stress further through exercising in hot conditions, we can actually gain fitness from it.
This might not be making sense to you if you have experienced slowly melting into the tarmac of Al Qudra, or wobbling slowly down the beach track wondering why you’re seeing double, but if you think about the timeline of the Dubai race season, and when most of the PB’s occur its usually Dec, Jan and Feb time. A reason for this is that training sub maximally in hot conditions has been shown to increase Vo2 max, enhance cooling capabilities, increase blood plasma volume, a stabilised fluid balance and resting cardiac response. All this means you have a great fitness boost as you head into the critical ‘race build’ through Sept, Oct and Nov. That boost in fitness means a higher training load and training stress tolerance. Those who remained indoors, won’t get this affect as fast because they will have to go through the adaptive phase while the outsiders will be cherishing the cooler climate.
So if you’re an indoor athlete in the summer months, it might be worth considering some heat adaptation. Here are some key points to remember when heading back outside.
Stay at sub max intensities. Keep your work rate at 90% or less of threshold HR, pace or power. Basically Do everything at 10% less than you normally would.
Lower your temp immediately post exercise. Iced slushies or smoothies are a great way to do this and should be consumed as close to finishing the session as possible.
Weight yourself before and after sessions, the weight diff is your fluid loss. 1kg = 1L, replace fluid loss by 1.5 times and include electrolytes.
Short term adaptations (7 - 10 days) are rapid, don't give up after 2 - 3 sessions, stick with it to see quick benefits.
Long term adaptations kick in after 10 - 14 days, this is when you will notice performance increasing in cooler conditions and resting metrics (pulse, HRV, lower core temp) start to show.
For those who are exercising outside in the summer already, consider the below to help you get the most from the hot months.
Know your sweat rate, you may have done it at the beginning of summer but as you adapt further and get better at cooling you will sweat more so be conscious of that.
Don't neglect the indoors completely. It is often wise to do your hard (vo2 max/ zone 5 / maximal sprints) indoors if you can. That way you are maximising your anaerobic system which is one area of the bodies physiology that doesn’t improve in the heat.
Be aware that for each day out of the heat, the rate of decay is up to 2.5% per day. So if you have spent a few days indoors, be ready for the first day back outside to feel hot!
You don't get better at retaining electrolytes, you should always be replacing your electrolytes in hot conditions. Sodium being the most important one. Just water in the heat isn’t enough and you will be seriously impacting your fluid balance, recovery and sleep if you don’t replace what you lose. As sweat rate increases, so will electrolyte loss.
So that’s it, maybe its time to stop complaining about the Dubai summer and embrace it!? The InnerFight Endurance team certainly does, it isn’t easy but stick to the 10% less rule, replace your fluid loss and electrolytes, eat frozen açai post session and reap the rewards come cooler months.
.jpg)
Monday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 600m repeats. Which will start at 5km pace and progress to 3km pace, so that the pace increases within each rep.
Wednesday
There is no in person session this week at LRC. Those who are Unlimited Members, your Training Peaks have been programmed still.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be running a negative split session, meaning that the second half is faster than the first. After 30 mins of easy running, lock into a 20 mins block of effort from 7 - 9 RPE.
Saturday
Time: 5:15am
Location: Cape Town
Session: Two Oceans
Today the 56km runners will be taking on Two Oceans.
Sunday
Time: 6:00am
Location: Cape Town
Session: Two Oceans
Today the 21km runners will be taking on Two Oceans.
.jpg)
Eid Mubarak, we hope you all have a great long weekend! Class times are different this week, so please check the schedule on Mindbody! We have a great week lined up, so see you all on the gym floor!
Monday:
We start the week with an epic partner workout. Grab a partner, and let's start the week with a bang!
Conditioning:
40 min amrap in pairs
50 Cal Row
6 wall walks
50 CB Clean and Jerk
6 Wall Walks
50 Box Jump Overs
6 Wall Walks
Tuesday:
On Tuesday, we have some push-and-pull work in our strength area, focused on overhead pressing, and then 2 12-minute AMRAPs for you to get stuck into.
Strength:
Every 90 sec x 8 Alt between
A: 8 Dual DB Z press
B: 20 Alt Gorilla Rows
Conditioning:
12 min amrap
30 Wall balls
30/25 cal ski
30 Double Unders
Rest 3 Mins
12 min amrap
30/25 Sal Ass bike
20 V Ups
20 Russian KB Swings
Wednesday:
Wednesday, we are hitting some paused back squats in the strength, and then we get after a real grind of a WOD with some burpee pull-ups, front squats, and running.
Strength:
Every 2 mins x 6 - 3/3/2/2/1/1 Tempo Back Squats @21X1
Conditioning:
10 rounds for time
5 Front Squats
Pool Run
5 burpee pull-ups
Thursday:
Thursday, snatch complex with some accessory, followed by the workout ACID BATH.
Strength:
Every 2 mins x 8 - 1 Snatch Pull + 1 hang Power Snatch +
1 Power snatch
rest 3 mins
Every 2 mins x 3 - 5 Snatch Grip Deadlift
Conditioning:
For time
500m ski
500m row
1000m c2 bike
Friday:
FUF - Finishing the week with some push-pull work in the strength, before an all-in barbell workout to end the week! What Better!
Strength:
Every 2 mins x 5 - 5 push press
rest 3 mins
Every 2 mins x 4 complete 6 DB bench Press @ 30x1 + 3-5 strict pull ups
Conditioning:
5 min amrap
9 Deadlift
6 Hang Power Clean
3 STOH
Rest 3 mins x 3

ENGINE
Long EMOM with a mixture of machines and body weight exercises.
GYMNASTICS
This Tuesday, we’re focusing on pull-up progressions! Strict, kipping, and butterfly will appear, followed by lat and core supersets.
On Thursday evening, we’ll focus on handstand hold progressions before having some fun with handstand walks and finishing off the session with core and strength work.
HYROX
This is the Last Simulation before race week. We will lower the volume but keep the intensity high to make sure you are ready for race day!
ENGINE: Long EMOM with a mixture of machines and body weight exercises
MOBILITY
This week, we have the topic: Why are your calves and hamstrings always tight? What can we do to remedy this? Get yourself booked in, and I will show you! This is a great session for everyone, but it is extra beneficial to those runners out there!
PURE STRENGTH
This week's pure strength, we have a chance to progress our 20 RM RDL, followed by some heavy press and strict press cluster sets.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a fun complex followed by some pulls. Perfect technique session, working on the barbell timing and full depth in the clean

Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Jebel Jais Ride
Today our weekly endurance ride is at Jebel Jais! If you're interested to join email us here.
.webp)
Every year in the UAE the ‘dreaded’ summer comes round. Training peaks feedback becomes weather related and the race to winter begins.
It can be a really difficult time for training, it can also be a great time for training. How you approach the heat will define how you deal with it and ultimately how consistent you remain with your program.
Some simply chose to stay away from the heat, indoor running, riding and swimming and the comfort of an air-cooled gym. This is fine and certainly any key intense sessions should be done in controlled and cooled conditions, but are you missing out not exposing yourself to the heat?
Exercise in hot conditions places the body under greater physical stress compared to the same intensity of exercise in cooler conditions, that is a fact. A consequence of this fact is performance in the hot conditions is impaired, however, as we know, if we recover properly from stress (training) we develop greater fitness. Remember, exercise breaks down muscle tissue and recovery enables it to be built back up, this is the underpinning mechanism of building fitness. So by increasing stress further through exercising in hot conditions, we can actually gain fitness from it.
This might not be making sense to you if you have experienced slowly melting into the tarmac of Al Qudra, or wobbling slowly down the beach track wondering why you’re seeing double, but if you think about the timeline of the Dubai race season, and when most of the PB’s occur its usually Dec, Jan and Feb time. A reason for this is that training sub maximally in hot conditions has been shown to increase Vo2 max, enhance cooling capabilities, increase blood plasma volume, a stabilised fluid balance and resting cardiac response. All this means you have a great fitness boost as you head into the critical ‘race build’ through Sept, Oct and Nov. That boost in fitness means a higher training load and training stress tolerance. Those who remained indoors, won’t get this affect as fast because they will have to go through the adaptive phase while the outsiders will be cherishing the cooler climate.
So if you’re an indoor athlete in the summer months, it might be worth considering some heat adaptation. Here are some key points to remember when heading back outside.
Stay at sub max intensities. Keep your work rate at 90% or less of threshold HR, pace or power. Basically Do everything at 10% less than you normally would.
Lower your temp immediately post exercise. Iced slushies or smoothies are a great way to do this and should be consumed as close to finishing the session as possible.
Weight yourself before and after sessions, the weight diff is your fluid loss. 1kg = 1L, replace fluid loss by 1.5 times and include electrolytes.
Short term adaptations (7 - 10 days) are rapid, don't give up after 2 - 3 sessions, stick with it to see quick benefits.
Long term adaptations kick in after 10 - 14 days, this is when you will notice performance increasing in cooler conditions and resting metrics (pulse, HRV, lower core temp) start to show.
For those who are exercising outside in the summer already, consider the below to help you get the most from the hot months.
Know your sweat rate, you may have done it at the beginning of summer but as you adapt further and get better at cooling you will sweat more so be conscious of that.
Don't neglect the indoors completely. It is often wise to do your hard (vo2 max/ zone 5 / maximal sprints) indoors if you can. That way you are maximising your anaerobic system which is one area of the bodies physiology that doesn’t improve in the heat.
Be aware that for each day out of the heat, the rate of decay is up to 2.5% per day. So if you have spent a few days indoors, be ready for the first day back outside to feel hot!
You don't get better at retaining electrolytes, you should always be replacing your electrolytes in hot conditions. Sodium being the most important one. Just water in the heat isn’t enough and you will be seriously impacting your fluid balance, recovery and sleep if you don’t replace what you lose. As sweat rate increases, so will electrolyte loss.
So that’s it, maybe its time to stop complaining about the Dubai summer and embrace it!? The InnerFight Endurance team certainly does, it isn’t easy but stick to the 10% less rule, replace your fluid loss and electrolytes, eat frozen açai post session and reap the rewards come cooler months.
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Every year in the UAE the ‘dreaded’ summer comes round. Training peaks feedback becomes weather related and the race to winter begins.
It can be a really difficult time for training, it can also be a great time for training. How you approach the heat will define how you deal with it and ultimately how consistent you remain with your program.
Some simply chose to stay away from the heat, indoor running, riding and swimming and the comfort of an air-cooled gym. This is fine and certainly any key intense sessions should be done in controlled and cooled conditions, but are you missing out not exposing yourself to the heat?
Exercise in hot conditions places the body under greater physical stress compared to the same intensity of exercise in cooler conditions, that is a fact. A consequence of this fact is performance in the hot conditions is impaired, however, as we know, if we recover properly from stress (training) we develop greater fitness. Remember, exercise breaks down muscle tissue and recovery enables it to be built back up, this is the underpinning mechanism of building fitness. So by increasing stress further through exercising in hot conditions, we can actually gain fitness from it.
This might not be making sense to you if you have experienced slowly melting into the tarmac of Al Qudra, or wobbling slowly down the beach track wondering why you’re seeing double, but if you think about the timeline of the Dubai race season, and when most of the PB’s occur its usually Dec, Jan and Feb time. A reason for this is that training sub maximally in hot conditions has been shown to increase Vo2 max, enhance cooling capabilities, increase blood plasma volume, a stabilised fluid balance and resting cardiac response. All this means you have a great fitness boost as you head into the critical ‘race build’ through Sept, Oct and Nov. That boost in fitness means a higher training load and training stress tolerance. Those who remained indoors, won’t get this affect as fast because they will have to go through the adaptive phase while the outsiders will be cherishing the cooler climate.
So if you’re an indoor athlete in the summer months, it might be worth considering some heat adaptation. Here are some key points to remember when heading back outside.
Stay at sub max intensities. Keep your work rate at 90% or less of threshold HR, pace or power. Basically Do everything at 10% less than you normally would.
Lower your temp immediately post exercise. Iced slushies or smoothies are a great way to do this and should be consumed as close to finishing the session as possible.
Weight yourself before and after sessions, the weight diff is your fluid loss. 1kg = 1L, replace fluid loss by 1.5 times and include electrolytes.
Short term adaptations (7 - 10 days) are rapid, don't give up after 2 - 3 sessions, stick with it to see quick benefits.
Long term adaptations kick in after 10 - 14 days, this is when you will notice performance increasing in cooler conditions and resting metrics (pulse, HRV, lower core temp) start to show.
For those who are exercising outside in the summer already, consider the below to help you get the most from the hot months.
Know your sweat rate, you may have done it at the beginning of summer but as you adapt further and get better at cooling you will sweat more so be conscious of that.
Don't neglect the indoors completely. It is often wise to do your hard (vo2 max/ zone 5 / maximal sprints) indoors if you can. That way you are maximising your anaerobic system which is one area of the bodies physiology that doesn’t improve in the heat.
Be aware that for each day out of the heat, the rate of decay is up to 2.5% per day. So if you have spent a few days indoors, be ready for the first day back outside to feel hot!
You don't get better at retaining electrolytes, you should always be replacing your electrolytes in hot conditions. Sodium being the most important one. Just water in the heat isn’t enough and you will be seriously impacting your fluid balance, recovery and sleep if you don’t replace what you lose. As sweat rate increases, so will electrolyte loss.
So that’s it, maybe its time to stop complaining about the Dubai summer and embrace it!? The InnerFight Endurance team certainly does, it isn’t easy but stick to the 10% less rule, replace your fluid loss and electrolytes, eat frozen açai post session and reap the rewards come cooler months.

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