The Time-Crunched Cyclist Podcast by CTS Best Heat Training Strategies for Time-Crunched Cyclists
Jun 25, 2025
Discover the surprising benefits of heat acclimation, which can boost your oxygen-carrying capacity just like altitude training! Coach Adam Pulford shares practical heat training strategies for time-crunched cyclists, addressing common challenges. Learn how to adapt when you can’t train in the heat, the right balance of hydration, and training intensities. Find out how to effectively use saunas or added heat without risking heat illness. Plus, get insights into monitoring your heat adaptation progress.
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Benefits of Heat Adaptation
- Become heat adapted to reduce risk of heat illness and improve performance in hot and cool conditions.
- Heat adaptation enhances thermal regulation and increases plasma volume for better endurance.
Heat Adaptation Timeline
- Plan for 7 to 14 days to fully adapt to heat; men adapt in 7-9 days, women in 10-14 days.
- Use a mix of sauna, hot baths, and hot rides to control and maximize heat exposure.
Native Heat Training Guidelines
- When using native heat, reduce training intensity to avoid heat illness during the 7-14 day protocol.
- Stick to zone two or easier rides in heat, stay hydrated, and use saunas or hot baths on off days if possible.