Training to Race in the HeatApril 10, 2019 Unless you live somewhere such as Florida or Texas, most triathletes need a bit of heat acclimatization from time to time. This is especially important if you live someplace cold and are going into an early season half or full Ironman in a warm climate. Heat training relates to the techniques directed to improve performance in warm climates, while heat acclimation is the process by which an athlete becomes accustomed to increased heat over a 4 to 14-day period. Putting these two things together, and you get acclimatization. Acclimatization, is the entire spectrum of heat training, including the initial acclimation period through the time frame, leading to race day. BUT, HOW DO YOU GET THERE? Approximately, two to three weeks out from the race an athlete will slowly start working on acclimation. The following is a sample, as to how to introduce this, if you already live in a warm-ish place, but need to race somewhere even hotter, than where you live. Days 1-3: Training sessions should be low intensity but not in the hottest part of the day. Days 4-6: Add in a high intensity session in the early morning when it is cooler. The second workout of the day should be low intensity, but in the hotter part of the day. Days 7-10: The first workout of the day can be moved to the hotter part of the day and can have intensity. The second workout, done in the evening, when cooler, should be low intensity. Days 11-14: This will be part of taper and one workout of low intensity in the morning every other day. If you live someplace cold and cannot get outdoors for heat training, you can use the above timeline, but instead of going outside during the warmer parts of the day, you can use multiple clothing layers during your acclimation sessions. You can also add in the use of a hot sauna. The sauna session should be used pre or post acclimation session but kept close to the workout. Finally, you can also put a space heater next to your trainer or treadmill as well as turn your household heat up a bit, during those acclimation sessions. The physiological benefits to heat training include:
Finally, it is RACE DAY! Do not let your hard work go to waste during your race! Be sure to employ some of the following cooling strategies on race day.
Jackie Miller ~ QT2 and ORR Coach |