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Heat & Humidity Acclimatization

trijeditrijedi
in General Training Discussions

Although it gets warm (even hot) in southern California, it is no match for the heat and humidity of Florida. I will be doing the Florida 70.3 on May 15. I plan to do some of my running in the afternoon to get the heat effect but I know it won't be as brutal as Orlando. There isn't a sauna that I can use for running.

What recommendations do folks have for helping me to get ready?

I have some flexibility in when I travel. Any suggestions for how early I should get there? More than 9 days might cost more SAUs than I have.

Thanks!

 

p.s. I did see the topic on Heat acclimatization and will use some of those tips. Last year I arrived 5 days early and later found that I may have picked the worst duration of time to arrive pre-race (long enough to be stressed by the heat but not long enough for any adaptation to take place).

Comments

  • Al TruscottAl Truscott

    Try doing one run a week indoors, either a track or treadmill. An hour, with 10-15 minute warm-up, 2 x 2 miles @ HMP, and cool down. No fan. And/or bundle up (including balaclava and gloves) and run outside trying to get real sweaty. Be sure to hydrate well in either case.

  • Coach RichCoach Rich
    1. Train in the cool until 2wks out. No need to seek out heat until then, as it will only add to the stress of the workout and decrease your watts/pace for your sessions.
    2. 2wks out, seek the heat and start to acclimate.
  • ironmtngrlironmtngrl
    I'm thinking about this too since I'll be doing St. Croix May 1 where it will be very hot and humid relative to Virginia where I live. Two weeks out I will start doing:

    - bike inside on trainer with no fan. Maybe I'll crank the heat up too.
    - run on treadmill at the with no fan.
    - Wear extra clothes biking outside
    - Try to spend time on a regular basis in the sauna at the gym.
  • jwpicciottojwpicciotto
    Acclimatizing can only get you so far. I live in the humidity and when I race where it is dry I have trouble breathing. A few days of transition help with this. But thinking about your race execution will probably be more important. Recognize the increased need for fluid intake based on the heat and humidity. Also, humidity will interfere with temperature regulation. Sweat won't evaporate as easily, so look to leverage the ice on the run course. In really hot races, I actually put a sponge on my head and put ice on top of it and then put my hat on. As the ice melts it cools my head.

    Probably the most important thing to focus on is what the heat will do to your run times and plan accordingly to keep from blowing up. If you are an 8 minute/mile 1/2 marathoner in 70 degree temps, you will be slower in the heat. Adjust to that and don't think that you can just run through it or you will find yourself running 9:00 miles instead of 8:20 miles.
  • Paul HoughPaul Hough
    I live in Tampa and have done the FL 70.3 three times...the run is brutal as you know. I would follow Rich's advice and seek out hot/humid runs in So Cal. I lived in Thousand Oaks, CA long ago and the most humid place to run would be near any golf course in the morning. Since they typically water very early in the morning, the evaporation when the sun comes up would always get me sweating when I ran by. Or follow Bevery's advice and add a humidifier and space heater in the room...yeah, that's the ticket!!
  • trijeditrijedi

    Thanks for the inputs. I've never actually done workouts on the trainer, or even a treadmill. I'm so spoiled.

    About two weeks out, I'll ride and run outside midday/afternoon overdressed. I may even try running on a treadmill at the YMCA but I think I'll draw the line with getting on a trainer. Some of my running now is near a golf course but it doesn't come close to matching the humidity that is Florida. So maybe I'll match the heat and then spend a few extra days in Florida to taste the humidity.

    I'll let you know how it goes. It's funny - after the OS, I know I am faster but I don't feel ready for running 13.1. I have another few weeks to ramp up the volume for this HIM in the heat and humidity. Time to let the work work.

  • mcstrangelovemcstrangelove

    This might not help 'cause your race is only a month away, but I've had several friends who had great results after doing "hot yoga" sessions.  I'm sure there's a name for it, but it's the kind where you work out in excessively heated studios.  Heat + humidity tears me down fast, so I'm considering it for Louisville. 

  • Tom GlynnTom Glynn
    I'd also think about getting to the race earlier rather than later. Four or five days to adapt has got to trump one or two.
  • ironmtngrlironmtngrl
    My aunt just suggested this as well. Bikram Yoga! I found a local studio with a $70 for your first month. They keep the temp at 105 with 40% humidity for 1.5 hour yoga session! I'm very tempted!
  • Coach RichCoach Rich

    Note about hot yoga, sitting in hot cars, etc: adaptation happens best when it's done through exercise. That is, running, cycling in the heat and making yourself hot while running and cycling vs making yourself hot while doing non-sporty stuff. The former is better.

  • trijeditrijedi

    Bikram yoga wears me out. The first session wiped me out so much that it impacted my tri workouts for a few days. I'm not sure I want to try that during the next two weeks but it is intriguing.

    The original question was focused on how early to get there. Based on what I've seen/read, it seems that most adaptations occur in 14 days with positive effects beginning after the first 7 days. Last year, I arrived 5 days early. Later, I learned that 4-5 days is about the worst timing. As your body starts to adapt, it impacts your performance negatively. If you can't get there a week early, some recommend that you try to minimize time in the area so as not to get debilitated by the heat/humidity. That means doing only early morning / late evening workouts and staying in AC as much as possible.

    Based on comments, I'll start my adaptation about two weeks out by  bundling up for workouts here in California. Even though I don't think I'll match the humidity, I'll be simulating the heat. Then maybe I will have started the process so that five days in Florida won't be so bad.

    On a separate note, I plan to swim at Lucky's Lake on Thursday (and maybe Friday) morning. Last year, lots of folks who were in town for the 70.3 showed up at the Lake. It was fun.

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