Mastering Heat Training for Time-Crunched Cyclists

Looking to conquer the heat during your next race? Today's episode shares valuable strategies for heat acclimation to help you perform at your best in hot and humid conditions like Ken, who's preparing for an August race in Augusta, Georgia. From saunas and hot baths to steam baths and heat exposure, we've got you covered with a range of techniques for both active and passive heat training.

We also uncover the differences between how men and women respond to heat acclimation and provide specific protocols for each gender, including a primer method for women in their low hormone phase. Moreover, we discuss the benefits of heat acclimation and how to maintain it by using sauna protocols every other day and doing high-quality training sessions in the cooler parts of the day. So tune in and get ready to beat the heat in your next race!

Topics covered in this episode:

• Active vs. passive heat training
• Benefits and limitations of active heat training
• Active heat protocols (with Zone 2 endurance training)
• Passive heat training (with purposeful workouts)
• Recommended duration and frequency of heat exposures
• Women-specific considerations for heat training
• When to schedule heat training 

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Host
Adam Pulford has been a CTS Coach for more than 13 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Links

• Beat the Heat: https://www.drstacysims.com/blog/beat-the-heat
• Dealing with Heat: https://bikerumor.com/physiology-and-nutrition-dealing-with-the-heat/
• Hot Bath and Performance: https://www.mysportscience.com/post/2016/06/15/hot-bath-and-performance-practical-guidelines
• Research on Application of HA: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6422510/

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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