That Triathlon Show Q&A #92 - Heat acclimation principles and protocols; Early-morning training; Fasted training
8 snips
Jun 25, 2020 AI Snips
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Heat Stress and Acclimation Effects
- Heat stress reduces power output as blood flow shifts from muscles to skin for cooling.
- Heat acclimation improves blood plasma volume and sweating, aiding heat tolerance but never fully negates performance loss.
Optimal Heat Acclimation Protocol
- Do heat exposure training 7-10 days at moderate intensity to raise core temperature by 1°C.
- Space heat sessions on every other day and combine with non-heat training to balance stress and adaptation.
Maintaining Heat Adaptation
- Complete heat acclimation 1-2 weeks before race and maintain adaptations with 2 weekly heat sessions during taper.
- Outside final prep, do 1 heat session weekly or just train in air conditioning to prioritize fitness and recovery.