It's been the typical Colorado this year. Winter hung around until one day, it was time for heat. Since then, the sun has been blazing and it's been plenty warm.

Up into the 90's warm.

I think the last chilly day was the June 5th Ascent Cycling race at Bear Creek. Looking at the forecast for this week, it's gonna be a hot one for the second race of the series at Palmer Park.

So what does that mean for training, race prep and racing? Obviously, fluids are going to be important. The race might only be 40 minutes or an hour, but in 90 degree heat it's going to be easy to go through 1 or 2 water bottles. And the water will get really warm, really quickly. I'd recommend freezing a layer of water, then filling the bottle the rest of the way. Then, you'll have cooler water to drink the entire race.

It might not be "pro," but I'm seriously considering wearing a Camelbak for this race. One, it's Palmer Park - the road section is the only really easy place to fuss with water bottles. Two, I'm lucky enough to have tiny bikes. I can only carry one water bottle on my bike! With the kind of heat we're facing, I'd be out of water after about two laps. And since Nick is racing as well, I've lost my support crew! So I'm thinking the Camelbak with about 50 oz is the way to go. I can drink while warming up and still have plenty for the race.

It's also going to be important to not just drink plain water. Sure, the races are short, but it's gonna be hot and you will be working hard and sweating. Make sure you've got an electrolyte replacement drink - not straight water. It doesn't matter what you use, as long as there's sodium, potassium and such to replace what you will sweat out during the warmup and the race. Using something your stomach and taste buds can handle is most important. Again, if you are going to use bottles, have some frozen so the fluids stay cold and you actually want to drink during the race. Having high calories isn't as important as having those electrolytes. The race is only an hour, and it's an all out hour, so your stomach really won't be able to absorb too many calories while on the bike. And just because it's a race, doesn't give you the right to litter - if you bring gel packets and use them on course, don't drop your empties! Someone has to clean up the entire course.

It's also an afternoon race, so there won't be any morning chill left in the air. Unlike winter races, where it's easy to add layers, there's only so much you can take off and still be comfortable riding and legal riding. (Although this is Palmer Park and we've all seen some interesting things there.) Wear your team kit if you have one. Otherwise, go for  light colors that reflect the sun. Eschew the trendy black for some white and your body will thank you. I've used the white arm coolers in the past with good success - not only does the white reflect the sun, but I'm also protected without having to use sunscreen. If it's really hot (and it sounds like it might be) ice in a sock tucked in a jersey pocket or sports bra for the women will also help to keep core body temperature down and racing speed fast. What ever strategies you use during training to stay cool, plan on using them this Wednesday.

One more issue to deal with this week. Unfortunately, there's a lot of fires burning throughout Colorado. The one closest to home - the Black Forest Fire - has thankfully been contained and is in mop up stages right now. A relief to all of us, but not to those who lost everything. But we are not in the clear yet. It's been a nightly occurrence as the winds have picked up - the heavy layer of smoke blanketing the entire city. It's been rolling in about 4 p.m. and getting thicker as the evening wears on - just in time for the racing to start. Hopefully, the West Fork Complex Fire will be more contained as we get ready to go, or the winds will shift and we won't have to deal with the smoke. But if we do, remember - it's just a bike race. If the smoke is affecting your breathing or your eyes, it's not worth the risk of riding hard. Ride your bike if you feel comfortable doing so, but maybe not as hard as you would without the smoke. Take responsibility for your health first. There will always be another bike race.

Hopefully we will have clear skies and great racing. It's Palmer Park this week, which means the fun is guaranteed. All that's required is you, your bike and the number plate. Show up, ride hard and have fun!