Heat Adaption Training For Performance Improvements and Acclimation
Training, March 14, 2023
Coach Rob Dallimore has competed in the IRONMAN World Championships in Kona a number of times, so he has a lot of personal experience with the challenges of racing in extreme heat. Rob has adopted Heat Training, also known as Heat Acclimation, as a training method for the occasions he's race in Kona, and has found to be essential for preparing for events like this.
Heat training, also known as heat acclimation, is the process of exposing oneself to high temperatures in a controlled environment. This training method has a number of physiological benefits, especially if racing in a very hot location, however even if one is racing in a temperate climate there are physiological gains to be made.
- Improved sweat response: Heat training helps improve the body's ability to produce and regulate sweat, which is crucial for maintaining proper body temperature during exercise. This can be particularly beneficial in hot and humid conditions, where the risk of overheating and dehydration is higher.
- Increased blood plasma volume: Heat training can lead to an expansion in blood plasma volume, which in turn helps improve cardiovascular function. This is because more blood can be delivered to the working muscles during exercise, leading to improved performance.
- Greater tolerance to heat stress: By exposing oneself to high temperatures during heat training, the body becomes better adapted to dealing with heat stress. This means that one can perform better in hot and humid conditions, without experiencing the same level of discomfort or fatigue.
- Reduced perceived exertion: Research has shown that heat training can help reduce the perception of effort during exercise. This means that one may be able to maintain a higher intensity for longer periods, which can lead to improved performance in races.
For any athlete competing in an endurance event, physical conditioning is essential. However, when the race takes place in a hot and humid climate, heat training becomes a crucial part of preparation. This is particularly true for triathletes competing in the IRONMAN World Championships held every year in Kailua-Kona, Hawaii. With Nice, France now being a venue for the IRONMAN World Championships as well, there is a high chance athletes racing at that location will be exposed to extreme conditions.
Heat acclimatization involves exposing an athlete's body to high temperatures to help it adapt and perform better in hot conditions. It is essential for athletes competing in environments where the temperatures can reach well over 37°C (100°F), such as Kailua-Kona during the IRONMAN race.
During prolonged exercise or intense physical activity, the body produces heat, and it must get rid of that heat to keep functioning correctly. When the temperature around us is high, it becomes harder for the body to dissipate heat, leading to an increased risk of heat-related illnesses like heat exhaustion and heat stroke.
Heat acclimatization improves the body's ability to dissipate heat and tolerate high temperatures without undue stress. The primary adaptation that occurs through heat acclimatization is an increase in sweating. Sweating helps to cool down the body by releasing heat into the surrounding environment, allowing for more prolonged periods of endurance exercise in hot conditions.
One effective method of heat acclimatization is attending a training camp in a hot environment. The purpose of such a camp is to expose athletes to high temperatures while maintaining appropriate hydration levels and electrolyte balance. By gradually increasing the intensity of exercise and duration spent outdoors, athletes can develop their capacity for sustained exercise in the heat. In a specific Heat Adaption Training Camp and athlete will also be able to refine their nutrition and hydration strategies for maximum performance in the more challenging environment.
If you can't get to a suitable location to mimic the conditions you'll be racing in, you can employ a number of other strategies at home, to help with the process. These include:
Gradual Acclimatization:
Start the heat adaptation process several weeks before the race to give your body time to adjust. Gradually increase your training time in hot conditions, starting with shorter sessions and gradually extending them.Start the heat adaptation process several weeks before the race to give your body time to adjust. Gradually increase your training time in hot conditions, starting with shorter sessions and gradually extending them.
Sauna Training:
Regular sauna sessions after workouts can help simulate heat stress. Start with shorter sessions and gradually increase the time spent in the sauna. Aim for 15-30 minutes post-workout, a few times a week. Make sure you rehydrate well after the Sauna, it can be quite draining.
Heat Chambers:
Some athletes use heat chambers to train in controlled hot and humid environments. This can provide a more controlled adaptation process and closely mimic the race conditions. There is a strict protocol for this, and it needs to be done correctly to be effective, so make sure you seek the right advice before utilising.
Hot Workouts:
Incorporate high-intensity workouts or longer training sessions in the heat of the day to expose yourself to the challenging conditions you'll face during the race. Basically, get used to feeling uncomfortably hot when training...it will feel much less uncomfortable on race day. You need to increase your hydration with this too as you will sweat a lot.
Hydration Practice:
Train your gut to tolerate fluids and electrolytes in the heat. Practice your race hydration strategy during training to ensure it's effective and well-tolerated. This is where a lot of people fall down when racing in the heat, they haven't developed the tolerance to the optimal level of fuel intake.
Monitoring:
Keep track of your core body temperature, heart rate, and other relevant metrics during training to ensure you're adapting effectively without overexerting yourself.
Heat training is a crucial component of preparation for endurance events, not only those that take place in hot and humid conditions like the IRONMAN World Championships, but also there are physiological gains to be had for events in more temperate climates. Incorporating heat acclimatization into your training regimen can significantly improve your performance and reduce the risk of heat-related illnesses. Attending a training camp in a hot environment can help an athlete acclimate to the heat effectively and prepare them for race day. So, if you're planning to participate in the IRONMAN World Championship in Kona or Nice, start preparing for the heat now!