Acclimating to the heat

kateleary

What is the best way to acclimate to running in the heat? It's been cold here in the North for training, but racing will be in the heat. Suggestions?

russG

Hi Kate.
Two resources to check out:
http://members.endurancenation.us/Forums/tabid/57/aft/11993/Default.aspx
and
http://members.endurancenation.us/Resources/Wiki/tabid/91/Default.aspx?topic=Heat+Acclimatization

My own summary:
Work at power/pace is already helping you
Acclimatizing should be done in a way that still allows you to hit your main sets
I see two types of acclimatizing: physiological adaptations and adjustments to your race plan
Physiological - do a moderate amount of your intensity work in the heat when that option is open to you for a few weeks before the race; effects last a couple of weeks
Planning - do at least one long ride and/or run in the heat and observe what you're able hold for pace and how it affects your ability to take in nutrition. Make sure you're getting enough electrolytes - salt-stick for example - and enough hydration. Effects last for a bit longer.

In your race, take advantage of any opportunity to augment your cooling.

Hope this helps! What's your race?

r

kateleary

Thanks for the response, Russell. This is a general question, since I raced in the Bone Island Half tri in Key West in January, having left the snow and cold. There was a heat wave there, and I suffered during the run. I will be racing IMLP in July.

russG

LP can go either way in July. Mirror Lake will be comfortably cool; the run... to be seen.
Happy training...

cgres123

@ Kate, acclimate is an interesting word and I always thought it ment get use to ... it.
However this year I finally learned up that it means your body will get use to it the heat/humidity but I found out it don't make you any faster in the it.
The body addapts in about 2 weeks however mentally it is still a sufferfest, Be aware of your HR and I suggest you keep it Low Z4 at best if you can.

kateleary

Thanks for the reminder about heartrate. It has been unbearably hot and humid, so I feel acclimated. Thankfully, as of today, the forecast for Lake Placid next Sunday is about 70 degrees with possibly scattered showers. Sounds perfect, as long as the showers wait until the run!