Heat and training

Jonathan Brown

Hello All,

First off, I never deal well with heat and hot temps. Yet all tri's are in hot weather. And in the DC area we really do not get high heat until May/June. So i have had a thought and i want to see if anyone else has done this before i try:

I have a portable heater in my house (it looks like a fan) and i was going to use it in my pain cave (dinning room) while i ride. So my thought process, the warmer the air then my body will be used to and conditioned for the warmer months. Thoughts? Good idea? Bad idea? Or am I over thinking this?

Jon

Paul Hough

I feel your pain! I suffer a lot in the heat down in Tampa, but I don't think your plan is the way to go. I actually think that continual training in the heat is detrimental to top results because it prevents you from acquiring top fitness. I would recommend training in ideal conditions as long as possible, THEN a few weeks before your first race in the heat, start making the adaptation to heat.

Matt Samojeden

Jonathan,

I agree with Paul, train in ideal conditions as long as you can. Especially for the heavy interval work. Proper heat acclimation can be achieved in 3 weeks. So months at high temps are not needed.

If you really want to practice in the heat multiple weeks before that period, go after the easy runs after a challenging bike. If inside just don't turn on any fans.

Jonathan Brown

OK, so good that i have not tried this. Thank you all for your help.

Peter Wick

Another thong you could do is train at optimal temps/conditions and then use a sauna or steam room afterwards for increasing amounts of time (start at a couple minutes and work up to 10-15). This will start the acclimation process without trashing your exercise. Helps to have a gym membership.

Al Truscott

Paul is 100% right on here. (Although you could try that thong Peter mentions!) Heat acclimation studies show that "only" 2-3 weeks are required for the short term physiological changes to accrue. Trying to do high intensity running and cycling in a warm environment will only serve to reduce the maximum output you can achieve, thus reducing the overall benefit of the workout. Seriously, any ambient temp over 45f for static (trainer or treadmill) training requires a fan.

Also, there is no way you can expect to run in a race at 85f the same as you can @ 60f. You must go slower to,survive. Acclimation only makes it feel better, won't make you the same speed you are @ the lower temps. Cycling, not so much, as the wind chill @ 20 mph +- helps keep your core cool.