The Weekly Win
The weather’s about to break here in Sioux Falls. We have multiple 80+ degree days coming soon in the forecast. Maybe it’s already hot where you are and you’re realizing your heart rate’s 15 beats higher than usual on your runs. Don't panic—you aren't out of shape, you're just acclimating, and it’s preparing you well for those late summer races!
The Flatland Feature: How to Hack the Midwest Steam Room
A big mistake a lot of ultra runners make is waiting until the first 90-degree day to start "heat training." By then, it’s too late. If you want to survive races like Voyageur or Black Hills, you have to start building your "Heat Armor" while it’s still 60-70 degrees outside.
Here’s how you hack your physiology to lower your heart rate and increase your performance before the humidity hits.
The Science: Why Blood Plasma is King
When you train in the heat, your body undergoes a beautiful transformation. It begins to increase your blood plasma volume.
Think of plasma as the coolant in your car’s radiator. More plasma means more fluid available to sweat (cooling you down) without dehydrating your blood. The result? A lower working heart rate and a much higher tolerance when the dew point climbs.
If it’s already hot where you’re at…
The "Pre-Hydration" Window: If you run on your noon lunch break, your hydration starts at 8:00 AM. Aim for 20oz of electrolytes a few hours before your run and keep hydrating after that. If you’re chugging water right before a hot run to make up for lost hydration, it’s already too late.
The Ice-Hat Hack: A simple, friendly tip—soak your running hat in cold water before heading out. It keeps your core temp down for the first 20 minutes.
If you’re still waiting for that first hot day or you’re wondering how to better train for a 90+ degree July race…
The Midday Sweat-Suit Run: You don't need a heatwave to build some heat armor. By overdressing on a mild 65-degree day—think January layers and a windbreaker—you artificially spike your core temperature and force your body to expand its blood plasma volume. This essentially upgrades your internal radiator, lowering your working heart rate and prepping your physiology before the first real heat hits the Midwest. Keep the pace easy; the goal is thermal stress, not PRs.
The Heat Finisher: For those with gym access, a 20-minute sauna session is your most efficient tool. Hop in immediately after a run while your core temperature is still elevated to maximize the physiological stimulus. This practice actually triggers the same plasma expansion and EPO production that you’d gain in expensive altitude camps. Aim for 3 sessions a week during your build to ensure your stomach and heart are ready for the "Midwest Steam Room" on race day.
Gear Pick of the Week: The Ice Bandana
When you’re running through the Midwest steam room, lowering your core temperature is more important than your pace. The single best way to trick your brain into feeling cooler is by putting ice directly against your carotid artery.
The Best Option: East Peak Ice Bandana ($42): If you’re spending $300 on a race registration and dedicating 6 months of your life to training, dropping $42 on a premium ice bandana might be a no-brainer. The problem with cheap bandanas is that your body heat melts the ice in 15 minutes. East Peak solved this by using a dual-layer, neoprene-insulated pouch that blocks your body heat while letting the cold radiate toward your neck. It’s wide zipper allows you to quickly stuff ice in it at aid stations, and it’s engineered to have zero bounce when you run. If you want the Cadillac of cooling, this is it.
The Budget-Friendly Option: The Cooling Bandana ($16): If you’re on a tight budget, there are still other options to stay cool. Although you could use a $2 cotton bandana, I’d highly advise getting an actual cooling bandana. It’s going to hold the cold moisture much longer and is still reasonably priced. You might as well give yourself the best shot you can for $14 more. If you go this route, lay the bandana flat, scoop some ice into the middle, roll it up like a croissant, safety pin the ice in, and tie it around your neck!
Voyageur 50 Bridge
The Race Radar: Voyageur 50 Mile
Date and Location: July 25th - Duluth, MN
Founded in 1982, the Voyageur 50 is one of the oldest and most storied ultras in the country. It’s an out-and-back that starts in Carlton, winds through Jay Cooke State Park, and turns around in Duluth. On paper, 5,000 feet of gain doesn't sound like a "mountain race," but it’s got its challenges.
The "Lake Effect" is a lie in late July. While Lake Superior stays cold, the trail canopy acts like a literal greenhouse, trapping 90% humidity against your skin. You’ll face three distinct "boss fights" on this course:
The Swinging Bridge Bottleneck: Located near the start in Jay Cooke State Park, the iconic 200-foot suspension bridge over the St. Louis River is the first major landmark. Historically, it’s a race to the bridge. Once you cross it, the trail narrows into technical single-track where passing becomes nearly impossible. If you get stuck behind a conga line here, you can lose 10+ minutes in the first few miles.
The "Crazy-Paleface" Terrain: The Carlton Trail section is a relentless mix of slick clay, exposed roots, and hands-on-your-knees climbing where the race directors actually have to provide ropes to help you haul yourself up the ravines.
The Powerlines: This is the legendary "crucible" of the race. Just when the midday sun is at its peak, the course spits you out of the shade and onto a massive, clear-cut utility corridor. It’s a series of steep, rocky dips with zero breeze. On the return trip (miles 30-40), the Powerlines feel like running inside a microwave.
Liquid-Only Logistics: In the Voyageur humidity, your stomach will shut down long before your legs do. When the humidity is 90%+, your body pulls blood away from your GI tract and sends it to your skin to try to cool you down. You cannot force solid food (like PB&Js or potatoes) during the heat of the day at Voyageur. You have to train your gut now to handle high-calorie liquid nutrition (like Tailwind, Skratch, or Maurten) while running at a high heart rate.
The Final Mile
Last week, I asked if you’d rather suffer through a 30mph headwind or 38 degrees and rain, and the results are in…
83% would rather run in 38 degrees and rain
17% would rather run in a 30mph headwind
This week: Would you rather run 50 miles on…
perfectly flat but completely unshaded terrain
highly technical singletrack but totally shaded
Click “Reply” and let me know!
Ethan Poulter Founder, Flatland Ultra