I am doing IM Panama Jan 31 and last wknd I started layering up my clothes on the bike trainer, turned off the fan and turned on the heater in the room. Sure it’s hotter than hell and it sucks. Just curious if this is really going to help me. I assume it can’t hurt. Tonight I was going to put layers on and run around the track inside. I live in OH and it’s about 15 degrees here. Panama is expected to be about 90 w high humidity. What have you experienced?
Yes.
and
http://lsanderstri.com - Just published his experience with heat acclimation/training, good read. I read it because I am a fan, but live in Texas so we don’t have the same challenges.
I’m by no means an experienced triathlete, but I’ve been around the block a few times. I was told by a level 2 tri coach with 5 Kona finishes that the answer would be “no” at this point in your training. (I asked him for me last year) You will need to know how to deal with the heat and humidity and your nutrition during the heat, but you don’t have to do that now.
I have to disagree. I suggest reading this article: http://www.ncbi.nlm.nih.gov/pubmed/25943653 in its entirety.
I was able to get access with my old university account, but I would say it is totally worth the price of the article. Edit: My bad, it’s free if you follow the link to Wiley.
This is a direct quote from the article:
“Most adaptations (i.e., decreases in heart rate, skin and rectal temperature, increases in sweat rate, and work capacity) develop within the first week of heat acclimatization and more slowly in the subsequent 2 weeks (Robinson et al., 1943; Ladell, 1951; Flouris et al., 2014). Adaptations develop more quickly in highly trained athletes (up to half the time) compared with untrained individuals (Pandolf et al., 1977; Armstrong & Pandolf, 1988). Consequently, athletes benefit from only few days of heat acclimatization (Sunderland et al., 2008; Garrett et al., 2011; Chalmers et al., 2014), but may require 6–10 days to achieve near complete cardiovascular and sudomotor adaptations (Nielsen et al., 1993; Lorenzo et al., 2010; Karlsen et al., 2015b), and as such 2 weeks to optimize aerobic performance (i.e., cycling time trial) in hot ambient conditions (Racinais et al., 2015).”
And, from my experience with heat training, both physiological and psychological changes happen very quickly. So, to the original poster, yes I do believe there is great value in starting your heat training now!
I have to disagree. I suggest reading this article: http://www.ncbi.nlm.nih.gov/pubmed/25943653 in its entirety.
I was able to get access with my old university account, but I would say it is totally worth the price of the article. Edit: My bad, it’s free if you follow the link to Wiley.
This is a direct quote from the article:
“Most adaptations (i.e., decreases in heart rate, skin and rectal temperature, increases in sweat rate, and work capacity) develop within the first week of heat acclimatization and more slowly in the subsequent 2 weeks (Robinson et al., 1943; Ladell, 1951; Flouris et al., 2014). Adaptations develop more quickly in highly trained athletes (up to half the time) compared with untrained individuals (Pandolf et al., 1977; Armstrong & Pandolf, 1988). Consequently, athletes benefit from only few days of heat acclimatization (Sunderland et al., 2008; Garrett et al., 2011; Chalmers et al., 2014), but may require 6–10 days to achieve near complete cardiovascular and sudomotor adaptations (Nielsen et al., 1993; Lorenzo et al., 2010; Karlsen et al., 2015b), and as such 2 weeks to optimize aerobic performance (i.e., cycling time trial) in hot ambient conditions (Racinais et al., 2015).”
And, from my experience with heat training, both physiological and psychological changes happen very quickly. So, to the original poster, yes I do believe there is great value in starting your heat training now!
Maybe I misunderstood this original post: Are you doing it this Jan 31st of this year? (I assumed next year) If so, my bad. The answer would be YES and you should have started a month ago or went on vacation to a hot climate this week and trained.
This thread I started helped me when I raced in November 2014
http://forum.slowtwitch.com/gforum.cgi?post=5300096;search_string=heat;#5300096
I did 30 minutes a day in a sauna after working out. It took a few days to work up to it and it’s boring in there without anything to read.
jaretj
x2 on Jaret J’s sauna advice. Do your bundled up workout, get nice and hot and then head into the sauna and stay there until its nearly unbearable. Top bench, sipping a bit of water but not guzzling. You will feel a little shaky afterwards but hit the hydration and do it again the next day. Everyday for a week, then 3-5 days off before your event and you will do well.