Episode 7: Environmental Considerations for Endurance Athletes with Guest Corrine Malcolm
Oct 16, 2023
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Guest Corrine Malcolm, environmental physiologist and professional ultrarunner with Adidas Terrex, discusses topics on athletic performance in environmental conditions such as heat, humidity, cold, altitude, and air pollution. They explore methods for heat acclimation in athletes, the use of heat as a training tool, and the impact of air pollution on endurance athletes.
Heat acclimation can be achieved through various methods like natural heat exposure, passive heating, or training in controlled heat environments.
For optimal altitude acclimation, spend at least three to four weeks at altitude with a recovery week, followed by a training block and tapering before the race.
Acclimating to cold weather is primarily about tolerating and mentally preparing for the cold.
Deep dives
Heat acclimation strategies
Heat acclimation can be achieved through natural heat exposure, passive heating methods like saunas or hot baths, wearing extra layers of clothing, or training in controlled heat environments like heat chambers. The key is to find the most effective and practical method that allows for adaptation without disrupting training.
Altitude acclimation duration and structure
For optimal altitude acclimation, it is recommended to spend at least three to four weeks at altitude, with the first week being a recovery week. This should be followed by a two to three-week training block before returning to lower elevation for 10 to 14 days of tapering before the race. This allows for sufficient time to adapt and benefit from increased red blood cell production.
Cold weather acclimation and toleration
Acclimating to cold weather is primarily about tolerating and mentally preparing for the cold. While there is limited research on acclimation to cold, exposure and spending time in cold environments over time can help increase tolerance. Concepts like brown adipose tissue and insulative acclimation are not practical for most individuals and are more common among people who work outdoors or in extremely cold situations.
Heat acclimation for race preparation
Heat acclimation is crucial for race preparation as it helps the body adapt to high temperatures. It is important to find a balance between getting heat acclimation time and ensuring that long runs and workouts are still prioritized. Going into the heat without proper acclimation can be dangerous and may affect performance. One way to acclimate to the heat is by spending time in a sauna post-exercise, gradually increasing the duration over a period of 5-10 days. Maintaining hydration and monitoring ferritin levels are also important considerations to support heat adaptation.
Altitude acclimation and ferritin
Acclimating to altitude is important for athletes preparing for races at higher elevations. Having adequate iron stores, measured by ferritin levels, is crucial for the body to make hematological adaptations and produce EPO. It is recommended to check ferritin levels around 6 weeks before going to altitude and supplement if necessary. Arriving at altitude within 3 days of the race may be helpful, as the body goes through initial adjustments during this time period. Staying between 6,000 to 8,000 feet is generally effective for acclimation, but living at higher elevations may impair recovery. Heat acclimation protocols and maintaining good kidney health can also support altitude adaptation.
In this episode of the All Things Endurance podcast, host Rick Prince speaks with environmental physiologist, Corrine Malcolm. In addition to being an environmental physiologist, Corrine Malcolm is also a professional ultrarunner with Adidas Terrex. Rick and Corrine discuss a wide range of topics pertaining to athletic performance in various environmental conditions such as heat, humidity, cold, altitude, and air pollution.
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