Heat Acclimitizing for IM Races.
Living in NH and doing a late hot IMCZ and an early hot IMTX means no exposure to any of the summer heat we get.
Aside from arriving 10-14 days early at the destination to acclimate. I am looking for alternatives.
Don't care for wearing a bunch of extra clothes while biking or running. What I have been doing and believe it is working quite nicely is TM runs and trainer rides in a 65-68 degree basement with no fan. I have never sweat so much in my life and my fluid consumption on these trainer rides is up about 50% over anything I have ever consumed outside even at IMLOU ! The initial temp does not seem like enough but with no fan the core temp stays high , HR runs high , and the sweat just keeps coming!
Looking for some advice, suggestions, or experiences with incorporating..... hot tub , sauna , steam room .
Which is best?
Before or after a workout?
Building up to how long?
Any other thoughts on these?
BTW- Love the idea of Bikram or Hot Yoga classes but my lower back does not. I do believe those are great alternatives to those who like yoga!
Comments
I'm now doing 2 mid week rides inside our local gym's pool. Very hot, humid, and wet. 90 min is my max though!
My experience is sauna works best, 20 minutes, as many days as you can do it. I worry about virus particles on water droplets in steam rooms, and so also avoid putting water on the sauna heater.
The TM and trainer with no fan is a great idea, one I've also used. I watch my HR, and if it goes up into the zone I might see in a half marathon (running), or during an Oly triathlon (bike), then I know I've got it right. Staying hydrated during the wko as you point out is a key, along with a headband and wrist sweat bands, as well as bike protection!
Onc e you get on site, no air conditoning, in the car, at night, never. I've experiemented with arm coolers, and neck coolers, etc, but found that speed on the bike and ice, sponges, and a visor on the run are what do it for me. The extra clothing just irritates me.
This article (by some professor @ U Conn named "L. Armstrong"
) covers the major issues.
I take it you've never been to Houston.
@ Bob, I know you're just boasting about your climate, but... To clarify for anyone else listening in ... if I were "just visiting", I would stay as cool as possible. But for acclimitizing before a long race coming from a cool climate like New England this time of year or Pac NW any time of year, yes, it would not matter what the ambient temp or humidity is, I would not use any air conditioning day or night, nor in the car. Examples of hot races/temps I've done where I suffered through this process : IM CDA 98, 95, 90, several others in the 80s; IM Moo 2005 @ 95, IM Canada twice in the 80s, and of course, HI x 3.
I grew up in the Midwest in the 50s, before AC, so I know what it's like to (try to) sleep when the Temp/Humidty is in the 80s @ night. We also walked 10 miles to school, backwards, through 5' snowdrifts every day from Oct-April, except for when the creeks flooded, and we got to float there on inner tubes.
Not really. Our climate sucks most of the year.
Wit that said, there isn't support for the sauna itself creating adaptations to racing in hot weather. I've been baffled by this, because I really feel like the heat bouts I put in the box leading up to a hot race really help. What I think might be going on here are a few things: (1) you're getting better at tolerating heat, if only mentally. (2) you are practicing taking in copious fluids in the sauna, which will really be key to keeping heat at bay on race day.
Also outdoor running in a heatsuit/multiple layers, and/or treadmill running with no fan (and layers) are favorites. If you could get the TM in a hot, humid room, that would be optimal IMHO.
And don't discount the no-AC ... I drove around Kona in my first week with the windows up and the heat on to supplement my time in the heat. Sweat like a mofo, but every little bit helps ...
A friend of mine on my cycling team that has done Kona 10 times (9 podium finishes in her AG I think, 2nd this year), spent a large portion of the last month of her cycling training in her garage, on the trainer, inside a large camping tent (rainfly on) with a humidifier and a ceramic heater inside. Where there is a will there is a way. . .although I attribute her success to dedication and some freaky genetics.
That said, if it looks like it's going to be hot and humid at IMLP this summer, I can see a similar set-up appearing in my garage much to my wife's chagrin.
@Dave and Al - I'm actually a bit surprised at the sauna over steam room choice. I never thought about virus particles in steam room.
Will continue my no fan treadmill/trainer work.
Adding in 20-30 minutes a day in hot tub(at home so easy, I do drop 1lb in hottub in 20-30 min) or the sauna very nearby .
Last question I would really like some opinions on is. Before or after a workout? After is easy . Before the workout would make the workout more difficult. Would this provide more adaptations? Or would it just give you a weak performance? OK so its more than one last question but you get the idea?
Tim Here's how I handle the sauna timing. If I'm doing it before a workout, I'l only be in for aobut 8 minutes, with some light static stretching. If I'm doing along, acclimating session, I do it separate from any workout, or after a swim. It is just too draining; I need some recovery time afterwards, like several hours, for fluid and fuel replenishment.
I don't know if there's any science or even logic to this, but it's what I do.