KoopCast

Heat Training Interventions with Coach AJW | KoopCast Episode #179 (2022)

May 11, 2023

01:12:27

AI Chapters

Episode notes

Introduction

3min

The Convenience Factor in Running

4min

How to Be a Good Candidate for a Hot Weather Race

3min

The Importance of Training for Ultras

2min

The Fear of Running a Marathon

6min

The Parallels Between Training and Confidence

4min

How to Anchor Your Training Around a Four Day Training Camp

2min

The Purest Approach to Training

2min

The Importance of Running in a Hot Environment

3min

10.

The Pros and Cons of Core Temperature Pills

4min

11.

The Importance of Sacrificing for Your Fitness

4min

12.

Mental Training for Ultra Running

4min

13.

How to Overcome Overheating in a Sauna

6min

14.

How to Control Your Sauna Temperature

4min

15.

The Importance of Rest and Relaxation in Athletes

4min

16.

How to Train Your Crew for Bad Water Races

2min

17.

The Importance of Life Events in Athletes

5min

18.

The Importance of Heat Training

4min

19.

The Difference Between 5% and 9% in an Ultra Marathon

3min

20.

The Importance of 10% Training Interventions in a Hot Weather Race

4min

21.

How to Be a Successful Trainer in Hot Weather

3min

View all show notes and timestamps on the KoopCast website.

Episode overview:

This conversation is about how we, as coaches, practically implement heat training strategies for our athletes. You can find previous podcasts on this subject here: https://www.jasonkoop.com/podcast/heat-acclimation-strategies-with-julien-periard-phd

AJW is a coach for CTS and an eminent ultrarunning statesman.

AJW’s bio: https://trainright.com/coaches/andy-jones-wilkins/

Episode highlights:

(13:24) Two phase protocols: concentrated heat training 6-8 weeks before an event, maintenance phase, second phase of concentrated heat training pre-race, the traditional heat training model, learning from the first phase, compounding effects, fear of error

(38:40) Athlete experiences: initial shock, ideal temperature ranges, rapid adaptation, test your heat fitness outside, warm-climate athletes

(44:55) Ideal sauna temperature and duration: 180-200 degrees, 25-30 minutes, err on the side of less, more is not better, thermostat anecdote, minimum effective dose of 140 degrees and 15 minutes

Additional resources:

Research Essentials for Ultrarunning: https://www.jasonkoop.com/research-essentials-for-ultrarunning

Koop’s Social Media-
Twitter/Instagram @jasonkoop

Information on coaching-
https://trainright.com/

Buy Training Essentials for Ultrarunning:
Amazon-https://www.amazon.com/dp/B09MYVR8P6
Audible-https://www.audible.com/pd/Training-Essentials-for-Ultrarunning-Second-Edition-Audiobook/B09P38S2PR?source_code=AUDFPWS0223189MWT-BK-ACX0-290525&ref=acx_bty_BK_ACX0_290525_rh_us