Lets talk heat and training
Its getting hotter every day here in NC. Todays temps around 98 with heat index of 107 or so. I've looked around on the site some and don't really see any guidance about whether to modify the bike/run workouts regarding pace/intensity in oppressive temps. I've been at this long enough to have a handle on the hydration deal and usually do fine with that. My question comes more in the form of recovery and not overcooking myself. It seems like it is taking more time to recover with the temps this high. Should we be backing off some of the intensities when the heat/humidity gets this bad? Can run after dark, but bike rides usually must happen right after work. I mostly ride alone and need to be smart about it. I've seen various info suggesting to back off and keep HR under certain levels, was just wondering what the EN logic is on this. Thanks for any input!
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Yea, Clinton, I know, I moved here 2 years ago from South Georgia. Was there last weekend. 107 is hot no matter which state you live in.
I think esp. with running you have to reassess what the running pace will/should be.....will be slower!!!
BTW ....I did 16miles at 90F(Heat Index 101F) today.....usu. would ave. about 9:30 m/m and I did 10:37m/m today....and really felt I was doing ok.......had to not get upset by such a slow pace
Seriously, this lady is a human search engine. [script removed]
Dont think I'd want to play Nemo in Trivial Pursuit
>BTW ....I did 16miles at 90F(Heat Index 101F) today.....usu. would ave. about 9:30 m/m and I did 10:37m/m today....and really felt I was doing ok.......had to not get upset by such a slow pace
Good job, and a relief to hear someone quote these numbers--that's about where I am and feeling crummy about the pace. Now I feel better (but still warm). --DRM
The run is a different beast altogether. Above 60 degrees your per mile pace will slow by 3-5 seconds for every 5 degrees. So if you set your training zones based on a test at 60 degrees and you are now running in 95 degree weather, you are going to run yourself into the ground trying to keep that pace up. If your are going to race in the heat, then you need to test in the heat and set the zones appropriately and then just work on get acclimated to the heat. If you find that you can't hold pace, you might need to ease up some to take the heat into account. Again time your runs so that it is not during the hottest part of the day. For people here in Houston that are training for a fall marathon, it is not uncommon for them to be on the road by 3:00 am because in August the heat index can be in the 90s by 8:00am. For me this is always the killer with Bricks. Once you get back from the ride, it can be hot enough to impact the run severely. For me I focus on the intent of that particular brick and adjust the workout accordingly.
Hydration and electrolytes are going to be a huge issue. You are going to need to drink more than you think. Make sure that your start the workout fully hydrated. I will take down about 20 ounces of water before I get on the bike. Then you have to stay on top of it, if you get behind it is very difficult to catch up. In August I can find myself taking down 48-60 ounces of liquid per hour on the bike and still come back dehydrated. Also you need to be cautious about heat stress and heat stroke. Heat stress can knock you out of commission for several days/weeks. Heat stroke is a ticket to the ER.
Finally recognize that training in the heat is going to place greater stress on your body and will therefore impact recovery. Listen to your body. If you are not getting the necessary recovery between workouts, then you are not benefiting from the workout. This goes back to the focus on quality not quantity.
thanks, John & Nemo -- awesome info. I'll check out that podcast!
I did not listen to the podcast. I must have deleted it. I think John gives a good summary above, however with one correction.
Power, just like pace is affected by heat and for the same reason. While HR does provide indirect look into your body's total stress, it still is stress and the body has to send blood to periphery of the body (skin) to allow for heat exchange/ cooling. Therefore it is robbing your muscles from O2 supply..........
Where John is using a Daniels variation to run pace correction for sub optimal conditions, there is not one made for power. It is a trial and error. And, yes, you will find out that you cannot hold the same power level at 65F and 100F. Simply at 100F your FTP is lower than the one you tested at 65-70F. It is the same as testing on the trainer indoors, no airflow, vs. outdoors with cooling breeze.
If you are doing FTP work, I would start at the lower end, 95%FTP first and see how it goes. The next 20min maybe at 100%FTP. Kind of take a look first. I blew up badly 2 weeks ago in heat index over 90, second 20min dropped more than 5% power and I called it a day.
All the advice you got here so far is very sound.
My long run last night went much better and I didn't have to walk back to the car. I have adjust my training zones a little due to the heat using the Daniels correction values. Mainly just tweaked the Z3 and Z4 values.
Thanks again for all the information and suggestions.