Chicago in the summer is one of the most beautiful places to train. The sunrises over Lake Michigan, the green trails, the open water swims—it can feel magical. But ask any seasoned runner, triathlete, or coach, and they’ll tell you: summer training is no joke. The heat and humidity can creep up quickly, and suddenly the workout you were looking forward to becomes a battle with your body—or worse, a risk to your health.
As a triathlon/running coach and a life coach, I’ve seen how extreme weather impacts not just performance, but mindset. I want to talk about that. Because staying safe, steady, and sane in the heat isn’t just about hydration or gear—it’s about how we mentally approach challenge, change, and discomfort.
The Heat Will Test You—in More Ways Than One
When the temperature rises, your body isn’t the only thing under stress—your plans, goals, and expectations are too. Maybe you’re deep into training for a goal race. Maybe you’ve committed to a group ride, a brick workout, a tough long run, or even a race! Then the forecast hits: 94° with 85% humidity.
You know what you should do. Modify. Adjust. Maybe take it inside, shift the session, cut the intensity. But your inner competitor pushes back:
“I’ve already missed a day this week.”
“I need this workout to build confidence.”
“I’m not soft—I can handle it.”
Sound familiar?
Sometimes the race organizers make the choice for you.
This is where mindset matters most.
Confidence Isn’t Built by Pushing at All Costs
I love when athletes want to go all in of course, however I care more about sustainability than streaks. Confidence isn’t built by grinding through dangerous conditions. It’s built by showing up consistently—not recklessly. Learning.
Heat stress is real. Your body works harder in hot, humid conditions, even when your pace is slower. That means your usual metrics—splits, pace, power—may look “off,” even when you’re doing everything right, and even feeling “not too bad”. Letting go of those expectations and adjusting based on conditions isn’t a failure. It’s wisdom. It’s trust in your training. And it’s resilience in action. (Oh, and there is no failure in training and racing…though that’s for another day.)
It’s Okay to Feel Disappointed—and Still Pivot
Sometimes, races get shortened or canceled. Sometimes swims get cut. A run or bike leg get shortened; a marathon becomes a half. Sometimes a hard training day becomes a walk and core work, a swim in the lake pivots to the pool. Maybe even an extra recovery day. Yes—it’s disappointing. You’re allowed to feel that. You trained, you visualized, you made sacrifices. It’s okay to feel let down.
Staying stuck in that disappointment can create burnout, or worse, injury. The athletes who last, who grow, who keep improving? They feel it—and then they adjust. They learn to pivot with grace. That’s life coaching 101: you can acknowledge a setback and choose your response to it.
You are not weaker because you had to change your plan. You are stronger for being able to change it and still move forward. You still ran a race even if you walk a portion. You still are an athlete even if you are unable to finish.
Mindset Over Metrics
This is the mantra I come back to again and again: mindset over metrics. Training in the summer isn’t just about physical gains. It’s about building mental agility. Emotional flexibility. Learning to check in with your body and ask:
- What do I need today?
- Is this safe, or is this ego?
- What’s the bigger picture?
Those moments of internal honesty—that’s where confidence is really built.
Perspective Is Everything
It’s easy to get caught up in the missed sessions, the slower paces, the race that didn’t go the way you planned. Zoom out, adjust your point of view even slightly. You’re building a strong, smart, capable body and a resilient mind. You’re learning how to adjust, how to listen, how to honor your goals without overriding your health.
Let’s not forget—sometimes, it’s just too hot. That’s not a weakness. That’s a fact. Pushing through a 100° heat index doesn’t make you a hero. Knowing when to pull back makes you a wise, mature, high-performing athlete who wants to be in this sport for the long haul.
Final Thoughts: Train with Heart. Lead with Mind.
Whether you’re training for your first 5K or your fifth Ironman, this summer, I invite you to lead with your mindset. Respect the heat. Honor your training. Trust that modifying doesn’t mean quitting. Know that you’re allowed to pivot and still be powerful.
You don’t need to prove anything to anyone. The strongest athletes—and the most fulfilled humans—know how to lead with self-awareness, adapt in the moment, and keep showing up with purpose.
In the end, your mindset will carry you further than any training plan ever could.