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Heat Training vs. Altitude Training
Interesting stuff on Heat Training vs. Altitude Training (see below link). I've recently changed my running routes to take me thru neighborhoods with sunny streets and further away from the ocean, i.e. away from the ocean breeze and during the hottest part of the day.
It's been tough and for now I'm keeping it short, only about 2-4 miles and will ramp up slowly. Anyone have experience with this type of training? Here's a good article that covers this topic and it seems like Heat Training may become the new preferred form of training. Are heat training camps replacing altitude training? - Thanyapura ****et Training in the heat incurs several physiological adaptations, known as heat acclimation. One of the primary adaptations to heat acclimation is an increase in blood plasma volume. Just as altitude stimulates your body to produce more red blood cells, heat stress stimulates your body to produce more blood plasma. A higher plasma volume enhances circulation, which improves the delivery of oxygen to muscles. The result is a greater cardiac output, and higher VO2max at a given effort level, enhancing endurance performance. So we know both heat training and altitude training cause physiological adaptations which can improve exercise performance. So why is heat training an alternative or even a superior option to altitude training!? |
Literally playing with fire? Heat illness can cause irreversible damage to the body.
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Heat training is very important. I've done it for years. Playing with fire is going out on a hot event without having done heat training. That said, unlimited adaptation is not happening. Sometimes it's too hot to ride or run. My upper limit is ~105°. My cooling system isn't adequate for riding hard in higher temperatures than that. YMMV.
Similar to long training rides when preparing for long distance, heat training teaches you about your fuel, hydration, and electrolyte needs in the heat. |
But if you are generally riding where it is hot, you're going to be training in the heat anyway. Or let's say you are training for a date where the temperature is expected to be moderate, you have acclimated to the heat and supposedly increased your plasma volume, but then the day of turns out to be 60 degrees and pouring rain. How is your heat tempered body going to like that? Aside from the wisdom of actively seeking out a "modest overheating" of your core, the practical application would seem to be fairly limited.
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Originally Posted by sprince
(Post 18847935)
But if you are generally riding where it is hot, you're going to be training in the heat anyway. Or let's say you are training for a date where the temperature is expected to be moderate, you have acclimated to the heat and supposedly increased your plasma volume, but then the day of turns out to be 60 degrees and pouring rain. How is your heat tempered body going to like that? Aside from the wisdom of actively seeking out a "modest overheating" of your core, the practical application would seem to be fairly limited.
A recent scientific review confirmed that there is now growing evidence for the benefits of heat training on performance in both hot and cool conditions It was 104° at the base of the last past in last year's RAMROD. Scuttlebutt from the club is that ~1/8 of the riders were sagged off the course. Some were just moved to the top of the next pass, others all the way to the finish. Medic vans and cars with several bikes on them were constant traffic. My wife and I finished on our tandem and we're ancient. Seek the heat. I hadn't heard that there are benefits to heat training other than just being able to survive and ride in it. That's believable, though I've not so much been after a few percent increase in VO2max as much as just surviving. |
Originally Posted by Carbonfiberboy
(Post 18848597)
In the PNW, I have to seek out the heat: east of the mountains, afternoons when it's warmest, etc. I can't put together very many days in a row on the west side, but I do what I can to get out when it's warmest.
It was 104° at the base of the last past in last year's RAMROD. Scuttlebutt from the club is that ~1/8 of the riders were sagged off the course. Some were just moved to the top of the next pass, others all the way to the finish. Medic vans and cars with several bikes on them were constant traffic. My wife and I finished on our tandem and we're ancient. Seek the heat. I hadn't heard that there are benefits to heat training other than just being able to survive and ride in it. That's believable, though I've not so much been after a few percent increase in VO2max as much as just surviving. |
Originally Posted by ThermionicScott
(Post 18848636)
If you're interested in pursuing the idea, you ought to come to Iowa for RAGBRAI next month. The route will stick to the southernmost parts of the state this year, and temperatures in the 90s with some days over 100 are the norm. Some folks even augment their training with advanced dehydration techniques. :lol:
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Takes me over a month to get acclimated to the summer heat, then a month at the end of the summer to get used to the cool off. Just have to deal with it. For good or bad, I can do heat and altitude in the same day-- I can leave the house at maybe 90º (1,300ft) climb through temps ~100º, and end at 6,000ft... where it's still 90º. That will take 6 water bottles in 20 miles.
Instead, I generally ride at 5am and avoid big climbs until autumn. :P |
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