Learn how to use heat training to drive improvements when your racing in hot conditions...
"}},"slug":"how-to-approach-heat-training-before-hot-races","blogTags":"Performance","featuredPost":false,"author":{"name":"Brian Maiorano","slug":"brian-maiorano","facebookHandle":"https://www.facebook.com/corebodytemp","twitterHandle":"https://www.twitter.com/corebodytemp","instagramHandle":"https://www.instagram.com/corebodytemp/","linkedInProfile":"https://www.linkedin.com/company/corebodytemp/?originalSubdomain=ch","stravaProfile":"https://www.strava.com/clubs/corebodytemp","bio":{"childMarkdownRemark":{"html":"Brian Maiorano is a long-time triathlon and running coach who specialises in helping busy age-group athletes get the most from their limited training time.
\nHe also serves as the CORE Coaches Liaison, supporting coaches who guide their athletes through precision heat training.
\nBrian uses the CORE temperature sensor to help time-crunched athletes “Train smarter, not harder.”
"}},"title":"CORE Coaches Liaison","headshot":{"file":{"url":"//images.ctfassets.net/428xzyjdw7rf/77cms7mXpIuHXbcXKDPbkA/b3b4fad4dda9fb47cb8b24fdbe4ea249/Core__1_.png"}}},"scientificallyReviewed":null,"image":{"resize":{"src":"//images.ctfassets.net/428xzyjdw7rf/mHWiICNGeVK66bY0NN7Vs/e674936f5113a903897356ff5df65fe5/resized-ezgif.com-gif-maker__14_.webp?w=1200&h=630&q=70&fit=fill","width":1200,"height":630}},"socialMediaImage":null,"body":{"childMarkdownRemark":{"excerpt":"The IRONMAN® World Championship in Kona, Hawaii, always showcases epic racing. The race also features spectacular meltdowns from some of the world’s best…","html":"The IRONMAN® World Championship in Kona, Hawaii, always showcases epic racing. The race also features spectacular meltdowns from some of the world’s best endurance athletes. Sure, some meltdowns are caused by a “go big or go home” style of racing, but Kona’s extreme heat and humidity takes a toll on many athletes.
\nThis article focuses on heat training to prepare for Kona or any other hot race. Keep in mind, thermoregulation is important regardless of the ambient temperature. When you work hard, your core temperature climbs. But in a hot climate, it can quickly spiral to unsustainable levels, so preparing yourself with heat training is essential...
\nWhen athletes overheat, their performance suffers. As your temperature climbs, the body diverts blood from the muscles toward the skin for cooling. This diversion means that less blood (and less oxygen) is delivered to the muscles, so those muscles produce less power and acquire more fatigue than if they were cooler.
\nThis performance decline happens well before the onset of heat exhaustion, and even before many athletes feel overly hot or are aware that their performance is suffering.
\nResearch shows performance degradation at core body temps as low as 38.5°C (101.3°F). This is a relatively low temperature; truly elite athletes may even reach core temps of as high as 41.5°C / 106.7°F while racing in hot conditions.
\nPrecision heat training involves determining an athlete’s individual heat training zone – the core body temperature where heat adaption occurs without causing too much strain on the body. The athlete then accumulates a prescribed amount of time in that heat training zone. SSports scientists call this “controlled hyperthermia”, and according to the literature, it is an effective method for inducing heat adaptations. Although there is evidence that if other controls are implemented (intensity, environmental conditions) adaptations to the heat and performance gains will occur without the need for controlled hyperthermia .
\nPrecision heat training has often involved using rectal probes or swallowable electronic pills to monitor core temperature. But the cost and invasiveness of these techniques meant these were really only accessible to laboratories and extremely well-funded athletes.
\nIn the past couple of years, technological advances have made precision heat training a more convenient and affordable tool for athletes. For example, the CORE body temperature sensor is a small wearable, non-invasive sensor that accurately records core body temperature data. Clipped to a heart rate monitor strap, it seamlessly connects to a smart watch, bike computer or phone, giving the athlete real-time, continuous core temp readings.
\nAthletes conduct heat training for numerous reasons, including season-long performance gains. Here, we summarise heat training for a specific race.
\nBefore starting heat training, it's advantageous to become familiar with different resources on the topic.
\nTwo great reads on heat adaptation are the International Olympic Committee’s Beat the Heat guide and the International Triathlon Union’s Beat the Heat guide.
\nWhile the number of days required for heat adaption varies amongst individuals, 14 days works well for most athletes. The ITU Beat the Heat guide describes a number of scenarios based on how long in advance one arrives at the race site. For our example, heat adaption starts two-to-four weeks before the event.
\nHere's a step-by-step summary of how to approach precision heat training:
\nYour first step is to complete a one-hour heat ramp test using a CORE sensor. This will identify your ideal heat training zone.
\nThe second step is to complete two weeks of heat block training. This involves training for 45–90 minutes each day within your heat training zone. You can undertake heat training either by exercising in a warm/humid climate, wearing extra clothes, or some combination of the two. It can also be incorporated into high intensity training days, although care should be taken to ensure adequate recovery given the increased fatigue with heat training..
\nIf your two-week long heat block training ends more than a couple of days before your competition, you will need to maintain your heat training. This requires elevating your core temperature into the heat training zone for 45–90 minutes per day for one to three days a week.The longer out from a race that your heat block finishes, the more heat sessions you should include into your training each week to maintain those adaptations.
\nThe steps described above are the basics of heat adaption and will drive performance improvements on race day, whilst providing useful data to help you:
\nIdentify your threshold core temp. Learning the core temperatures you can sustain for various durations helps with race-day pacing.
\nDevelop a hydration strategy. You can use core temp to hone your optimal intake of fluids (i.e. you’ll learn what level of dehydration causes a rise in core temp during your indoor sessions).
\nDetermine cooling strategies. Carefully controlled trials will identify the optimal cooling strategies for different conditions.
\nOvercome jetlag. Core temp is closely linked to the circadian cycle. This data can help you overcome jetlag and be fully rested by race day. Learn more.
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