in four weeks im going to a gran fondo event in Alsace - where i figure the temp would rise above 30-35c - so being from a colder envirement i think i need to implement some heat training.
I would be pleased to have any suggestions on how to proceed ? Should i only do it on my z2 rides, how long? and how often will i need to do it pr. week to gain from it? Ive read that 90 minutes with 50% of vo2 would give some effect, but it doesnt say how often i need to do it and for how long to get gains.
Maybe not those that I posted, but I know they have. They had a podcast with an expert breaking it all down. Use the search function, there’s no way you combed through all the information already. If I remember it’s 2-3 weeks out of 3-4 days of week on z2 days. The longer out you start the less frequently you need to do heat training per week.
Your first time you’ll feel like your going to pass out. So just ride the trainer with no fan and a jacket on… ride easy. Lots of towels. You’ll eventually get to the point where you need to take the jacket off.
It’s that easy. I did 3or 4 sessions before Kona and like 2 sessions in 10 days just last week.
Don’t use a space heater. The moving air just cools you down.
Edit:
Oh and they are QUITE exhausting, so use them sparingly. You’ll feel drained during the rest of the day. You don’t need very many sessions to see benefits.
The video @mcneese.chad shared, goes pretty in depth on how to implement Heat Training
In short, per the USA Cycling Coaching Manual, acclimatization to a hot environment is most significant within the first 14 days of exposure, comprising approximately 95% of the process. The acclimatization involves daily heat exposure, starting with low-intensity exercise and gradually increasing the duration. The objective is to induce a high sweat rate, which leads to increased sweating capacity and a more diluted sodium concentration in the sweat after about ten days. Heat-acclimatized individuals can exercise at a lower core temperature compared to those who are not acclimatized, allowing for better blood flow to the core and muscles.
For athletes like yourself who cannot train in a naturally hot or humid environment, there are two strategies to simulate such conditions. First, they can train indoors on a trainer with minimal airflow, preferably in a warm room. This method can be highly effective. Alternatively, athletes can train outside while wearing extra layers of breathable clothing, such as a long sleeve jersey or a light jacket made of breathable material. These strategies aim to replicate the challenges of a hot or humid environment during training or preparation for early season races or training camps.
Look at table 2. It summarizes all the different protocols.
I’ve posted screenshots of a couple protocols here:
For example 100min at 38C for 10-14 days at 40-50% vo2max (super easy spinning). It gets 32-36C here in the afternoon and I’ll go out and ride super easy for 120 minutes. Doesn’t take long to see initial results.
