Oxygenaddict Triathlon Podcast Mastering the Heat- 10 Essential Strategies for Racing in Hot Conditions | Ep 544
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Jun 25, 2025 Coach Rob dives into vital strategies for racing in hot conditions. He emphasizes the importance of heat acclimation and pacing adjustments to boost performance. The discussion covers personalized hydration techniques, detailing how sweat rates and sodium needs vary among athletes. Mental prep for handling heat discomfort is also crucial. With practical tips to avoid last-minute changes, athletes will be well-equipped to tackle the heat and perform their best.
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Optimal Heat Acclimation Timing
- Start heat acclimation 14-21 days before race day to build lasting adaptation.
- Stop heat training 3 days prior to race for optimal race day performance.
Short, Frequent Heat Sessions
- Use short, easy indoor workouts with extra layers and no fan to raise core temperature.
- Build sessions from 15 to 60 minutes gradually for effective heat acclimation.
Use Sauna Post-Training
- Add sauna sessions immediately after heat training to extend heat exposure.
- Start at 5 minutes and build tolerance up to 30 minutes, avoiding dizziness or overheating.