Taper and Heat Acclimatization
Do we have some wiki guidance on heat acclimatization? Sorry if I missed it.
I am most of the first week into my 2 week taper for KS 70.3, and it looks like it's going to be hot there. 90 degrees is projected for a high for a few days in adance through then, so that's what I'm planning for. (Also a no wetsuit swim)
As a result, I've been going on my taper-period runs in the hottest part of the day, also 85-90 degrees recently. Between taper blahs, the sudden temp change, and trying to keep my weight down, this has meant such runs have felt tougher than I might like...
But I'm trying to decide if this is the wise course. I'm assuming what little "quality" I'm doing this close to the race is just maintenance, so it's not the end of the world that the proscribed intervals are harder to run than they would be 30 degrees cooler in the morning. I'm hoping 10 days of good (but relatively short) heat training is more valuable than nice clean runs in the morning.
Is this the way to go?
Thanks.
Comments
I know there is a thread in one of the forums from last August or so, where Matt A and I shared some thoughts as he got ready for his first go round in HI. I can't find it easily, though.
I've attended the Ironman Medicine Conference three times, held during race week in Kona, and heat acclimitazation was a topic in each of them. Here's the Cliff Notes from that:
1. It takes 2 weeks to get fully acclimated; the various changes kick in at different times during the process
2. Acclimitazation can mean two things: just being in the environment 24/7, and/or training in hot/humid conditions.
3. 24/7 means no AC during that time, except maybe at night if needed for sleep.
3. Training should be a 50/50 proposition: do intervals and long runs in cooler conditions (if available); do two medium runs a week in the conditions you expect race day.
4. Physiologic changes involve being able to start sweating sooner, increasing plasma volume, preserving sodium, and a few other things.
Since you are presumably in the hot humid midwest for the next two weeks, there is no need to overdress during any activities to get the effect. But increased hydration is imperative, given the need to increase blood volume.
Here's a link to what seems to be lecture notes from a UConn Prof in 1998 on the topic which summarizes things (at least to that time in our knowledge.)
William,
I recently read Macca's new book (which I highly recommend) and he writes quite a bit about overcoming his heat acclimatization problems in Kona. He said that it's very important in the days leading up to the race to get enough electrolytes as you hydrate. Don't take only water becasue it will flush you out. He goes into more detail but that's the Cliff Notes version.
Matt
I would not try to acclimate that way. You're better off, like you said, being comfortable and rested. You run the risk of depleting yourself. Stay hydrated every day and get plenty of electrolytes. Do what you can to stay cool on race day. Pour water on your head. Ice in your cap or shorts. Use the sponges . . .
I still believe though, that much of training and racing in heat is about being mentally familiar with it through experience, and making the necessary adjustments.
Be cool.
@Al - the No AC option is not an option because of the nature of my work, etc. But between training and soccer, I spend a fair amount of time outside. That's going to have to be the way it is. (And I'm perfectly happy being comfortable during the dsy!) Thanks for the link.
@Matt - thanks for the tip. Had wondered if that book was going to be a good one or a one-off that's not very interesting.
@Jennifer - Again, thanks a bunch. Allergies are a minor issue for me, too. But I do pretty well with standard over-the-counter stuff. Thanks also for the links.
@Dan - yes, you're right about the timing. Thanks...hadn't seen the swim waves out before today. I was waiting for the athlete guide and hadn't noted the link. And yes, I agree a 6:50 start time is that much better than 7:30.
@Penny - what do you tihnk of Nuun?
I'm going to plan on making sure to sneak in some kind of short run almost every day just to do my best with it. I'm in good enough condition that an "unscheduled" easy 30 min run isn't gong to hurt my taper as long as I keep it easy and keep the hydration.
When I did some Acclimation for Kona with runs at 2PM in the sun in layers and time in the sauna/steam room I found I needed to take a salt tablet each day because I was starting to get cramps after the first few days. Of course, I had to drink more water as well and I was even bringing water with my on a 30' jog.
Today's workout was a swim RR followed by a short run. I did the swim and weighed myself soaking wet...then went out for a run of a little less than an hour on my campus rolling hill course. (All very easy intensity between EP and MP) Got back to the locker room and weighed myself again.
It was 94 degrees out and I lost 5 lbs. Half a gallon is 4 lbs....
I'm glad I found this out, but now I'm a bit worried about whether it's even possible to take in enough water if it's that hot!
It took some practice for me to get used to drinking so much while running, so start now, not on race day.
My "normal" fluid intake on a usual 60-72 F day is 6 sips (I think this equals six ounces) per mile. When it gets warmer, hotter in training or on race day, I've found the max I can get per mile is 12 oz. More than that, and things start to back up in my stomach (like over topping-off a gas tank). If its so warm I need more than 72-80 oz/hour, which seems to be my max GI absorption rate, I just start to slowly dehydrate, and need to remember after the run to keep the hydration going as long as necessary to get back to normal. Given normal "sensible" losses, that probably means twie as much fluid intake in the next 24 hours as I think I'm behind.
As Matt says, you can train your GI tract to learn how to absorb more, but there is a limit. Going slower (or walking more each mile) to allow for increased blood flow to the GI system also helps.
With luck, finishing by noon, it won't actually get into the mid 90s, but midwestern weather is unpredictable, and we've had that kind of weather here recently...and they are more south and generally more humid.
I'm in taper mode, and living in 65-70 degree weather, but will be racing for a week in a place where the average is 95. For the two weeks leading up to the race I'm doing shortishy runs every other day, and Bikram yoga on the other days. In Bikram yoga, the 90 minute class takes place in a 104 degree room, with a "snow blower grade" humidifier running. For my runs, I've been wearing extra clothes.
I can't make a definitive/educated proclamation as to whether the benefit is psychological or physiological - but "experiential" works for me. I remember my year at Boston U, and the temp in early spring got all the way up to 55 or so, and people were stretched out in swim suits getting in a little sun prior to spring break trips down to Florida. But if it were August, and the temp was 55, people would be walking around in jackets. So experientially, it seems we get used to a temperature range. Thus, it seems to me that the more time we can spend in the target (race) temp range prior to the race, the better.
Going a bit further, I am also a big believer in "train how you will race." So if the race will be at X degrees, I want to train at X degrees so that I can a) determine my hydration needs, and b) start getting my body used to processing that (typically increased) need. Again, no "science" here, just eperience, but it seems to me that if one trains at 10oz of water an hour, then tries overnight to go to 20oz, their body will probably rebel. But if they work up to 20 in the weeks/months leading up to the race, they are likely to be able to deal with 20 on race day.
Weighing in on the A/C part... I've been going "hot" while in the car commuting. Wow, that's not fun. If the race entailed sleeping in the heat, then that is how I would practice. Actually, my race DOES involve sleeping in different conditions, but I don't think the temp will be a big factor - but I have slept in my new mummy sleeping bag a few times so that I'm used to it. As for sleeping in an uncomfortably warm environment to get a few extra "free" hours of acclimatization, at the risk of a good night's sleep, I wouldn't do it. Sleep is about the most precious commodity I have - it's sacred. Bad sleep = bad training + bad attitude + getting sick ... not what I want in the 2 weeks prior to a race.
Just my thoughts,
Mike
Nuun is a great alternative. It has triple the sodium of G2.
Not trying to make light, but I have worried because of my PF, my running isn't what it should be, but I have done a few of the mid-length runs at lunch to try to help me acclimate for Eagleman this weekend.
Very good tips re: electrolytes. I'm a water all the time gal. Will add some Nuun to my routine the next few days!