Nate discusses how to train smarter in the heat.
- Full-time coach in Sacramento, San Francisco, and Online.
- Pre-built training plans
- Napa Valley Training Camp
- Two other great coaches at DDA
- Matt Chatlaong
- Sam Bassetti
Why talk about heat?
- Many cycling events occur in heat
- Available training/exercising times often make heat unavoidable
- Training in heat might improve cool weather performance
- Exercising muscles release energy as heat
- Heat travels from muscle to blood, to core, to skin
- Offloaded via radiation, conduction, convection, and evaporation
- Evaporation through sweat our most effective tool at offloading heat
Tightening the Focus
- Several strategies to manage exercise in the heat
- Precooling (shade, cooling vests)
- Mid-cooling (ice socks, dumping water)
- Clothing selection
- Training variety
1. Hydration: The Why
- Dehydration reduces skin blood flow and sweat response during exercise
- Performance killer…maybe
Hydration: The How
- Always start ride/race fully hydrated
- For hot conditions, follow a modified “prescribed drinking” approach
- Weigh yourself before and after hot rides, try to keep fluid loss to <2
- Opt for a sports drink to replace electrolytes
2. Acclimatization: The Why
- Definition: Exposure to a hot environment
- Decreases core body temp, decreases HR, increased sweat rate and sensitivity
- Heat acclimatization improves perforce in hot conditions, maybe in cool conditions. Make it a priority
Acclimatization: The How
- Intense intervals or extended moderate (100m) best for adaptation. Longer not necessary
- Might lose adaptations as soon as a week to a month. Use it or lose it
3. Variety: The Why
- Train in a variety of settings to prepare for varied event conditions
- Live hot, train cool to maximize adaptations
- Adapt to heat while maintaining cool weather training intensity. Make variety a priorty
Variety: The How
- You must plan ahead to achieve training variety in the heat
- Plan to ride at least every third day in the heat
- Rotate hot ride objectives
- Shorter intensity intervals
- Moderate intensity (100 minutes)
- Group rides
Variety: The How
- In extremes, low to moderate only
- Don’t lose sight of maintaining cool weather training intensity
- Plan highest intensity rides during cooler temps
- Staying hydrated on the bike: Does it even matter?
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- Stevens, C.J., L. Taylor, and B.J. Dascombe, Cooling During Exercise: An Overlooked Strategy for Enhancing Endurance Performance in the Heat. Sports Med, 2017. 47(5): p. 829-841.
- Ruddock, A., et al., Practical Cooling Strategies During Continuous Exercise in Hot Environments: A Systematic Review and Meta-Analysis. Sports Med, 2017. 47(3): p. 517-532.
- Guy, J.H., et al., Acclimation Training Improves Endurance Cycling Performance in the Heat without Inducing Endotoxemia. Front Physiol, 2016. 7: p. 318.
- Guy, J.H., et al., Adaptation to hot environmental conditions: an exploration of the performance basis, procedures and future directions to optimize opportunities for elite athletes. Sports Med, 2015. 45(3): p. 303-11.
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- Lorenzo, S., et al., Heat acclimation improves exercise performance. Journal of Applied Physiology, 2010. 109(4): p. 1140-1147.