Endurance training means long bike rides, runs and swims. As states across the U.S. contiinue to experience temperatures of up to 100+ degree days, beautiful cool pool swims beckon. Water workouts are great, but what about land-based exercise?
The most important part of any summer workout is water—drink all the time, even when you’re not thirsty. The second most important component is sunscreen—protect your skin with sunscreen, hat, and lightweight clothing.
Here are 5 training tips to beat the heat and still keep your fitness for the upcoming fall season.
1. Ride Inside. Spinning classes are a great way to get intensity in a short amount of time. Yes, you’ll sweat. But the sun won’t be beating down upon your helmet, you’ll have air conditioning and fans blowing on you. Check out O2 Modern Fitness in downtown Tucson for awesome classes. They’re offering a great program to get you in shape for the Tour de Tucson. If you still want more, they offer kettlebell, boot camp, pilates, and yoga classes.
2. Do yoga. Speaking of yoga, it’s a great way to gently stretch muscles strained by endurance training. And it also strengthens the core and increases balance—great assets for running, cycling, and swimming. Yoga Oasis offers a variety of Hatha classes in two locations, with $4 classes for those on a budget.
3. Dawn Patrol. If you must go long, start before sunrise. Be sure to wear reflective clothing, and lights on the front and back of your bike. If running, attach a light weight flasher light to your clothing to increase visibility. The Running Shop and Trisports have lots of great safety gear.
4. Climb a Mountain. Attention cyclists: you don’t have to start at the bottom of Mt. Lemmon for a great workout. Instead, beat the heat and park in the shade of Middle Bear Canyon; ride the remaining 15 or so miles to the top. It’s still a great workout that starts at 6,500 feet, so your lungs will feel it. Runners can trail run or hike on numerous Catalina trials including Aspen Draw and the Butterfly Trail. Mountain biking is also allowed on some trails, check the Sonoran Desert Mountain Bicyclists website for details. South of town, check out Madera Canyon—great runs or hikes on Old Baldy and the Super Trail that start at 5,000 feet. Ambitious hikers can trek to the top of Mt. Wrightson at 9,453 feet.
5. Try an old favorite. Remember when you used to play basketball, tennis, or racquetball? You still can! Get on the outdoor tennis court early; rusty racquet skills mean a better workout chasing balls. Full-court basketball and racquetball are great for working on bursts of speed, and indoor courts are a blessing in the middle of a hot Tucson day.
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