Harnessing the Heat: Why Heat Training is a Game-Changer for Cyclists
Heat training is rapidly becoming a key focus for cyclists looking to improve their endurance, thermoregulation, and performance in both hot and temperate conditions. While it may sound like a tool reserved for elite athletes or extreme climates, the truth is that heat training can benefit a wide range of cyclists. In this blog, we’ll explore what heat training is, why it works, and how you can integrate it into your training routine for maximum results.
What is Heat Training?
At its core, heat training involves exposing your body to elevated temperatures during exercise to induce physiological adaptations that improve your performance and resilience. The key lies in training within the Heat Stress Zone, typically when your core temperature is elevated to ~38.5–39.0°C. These adaptations include increased plasma volume, improved thermoregulation, and enhanced cardiovascular efficiency.
Modern tools like the CORE sensor allow athletes to monitor their core temperature and heat strain in real time, making it easier to stay within the optimal zone for adaptation without overexertion.
Why is Heat Training Important?
1. Improved Plasma Volume: Heat training increases plasma volume, enhancing blood flow and cardiovascular stability. This improves endurance and allows your body to cool more efficiently.
2. Lower Core Temperature Threshold: By training in the Heat Stress Zone, your body learns to sweat earlier and more effectively, helping to regulate temperature during exercise.
3. Cross-Condition Benefits: Heat training not only prepares you for hot conditions but also improves performance in cooler environments by increasing oxygen-carrying capacity and overall efficiency.
4. Real-World Race Advantages: Heat training mimics the demands of hot races or stage events, helping you manage pacing and fatigue better under challenging conditions.
How to Incorporate Heat Training
The beauty of heat training is its flexibility. Whether you’re just starting out or preparing for a race, it can be tailored to fit your goals and training phase.
Duration and Frequency
Far from Key Events (3+ Months Out): Start with 1–2 low-intensity sessions per week, focusing on building heat tolerance without adding excessive training load.
Closer to Key Events (4–6 Weeks Out): Increase to 2–3 sessions per week, including moderate-intensity efforts or longer durations to peak adaptations. Increase the duration spent in the heat stress zone incrementally.
Maintenance Phase: Sustain adaptations during the race season with 1–2 short sessions (30–45 minutes) weekly.
Safety Note**: It’s crucial to monitor your core temperature closely. Aim to stay under 39.0°C to avoid the risks of overheating, such as heat exhaustion or performance decline. Gradual progression is key.
Adding Heat Training to Your Routine
Base Training: Replace a recovery ride or low-intensity endurance session with a heat ride. For example:
60 minutes indoors, no fan, Zone 1–2 (~55–65% FTP).
Build Phase: Incorporate heat sessions into moderate-intensity rides. For example:
75 minutes in Zone 2 (~65–75% FTP), with sustained time at core temp ~38.5°C.
Pre-Race Heat Block: Implement a heat block 4–6 weeks before your race. For example:
10–14 days of 3 heat sessions per week, gradually increasing duration.
Practical Application and Examples
1. Heat Setup:
- Indoors: Ride in a warm room (30–35°C) without fans.
- Outdoors: Wear extra layers to trap heat.
2. Progression:
- Begin with shorter sessions (30–45 minutes) and gradually increase time spent in the Heat Stress Zone.
- Use tools like the CORE sensor to monitor core temperature and stay within safe ranges (~38.5–39.0°C).
3. Hydration:
- Prehydrate before sessions and track sweat loss to replace fluids post-ride. A good guideline is 1.5x the fluid lost during the session.
Debunking Common Myths
1. “Heat training is only for hot races”: The benefits extend to cooler climates, as improved cardiovascular efficiency boosts overall performance.
2. “It’s unsafe”: When monitored correctly, heat training is safe and effective. Gradual progression and real-time monitoring mitigate risks.
3. “I don’t have the tools”: While a CORE sensor is helpful, you can start with basic methods like overdressing or training in a heated room.
Key Takeaways for Success
- Start small and gradually increase exposure to heat.
- Monitor your core temperature to ensure you stay in the optimal range.
- Avoid exceeding 39.0°C to minimize risks.
- Integrate heat training into your current training plan without overloading.
- Hydrate effectively and allow for recovery between sessions.
Conclusion
Heat training is a powerful tool for cyclists of all levels. By systematically exposing your body to heat, you can unlock a range of physiological benefits that translate to better performance, endurance, and resilience. Whether you’re preparing for a hot race or looking to gain an edge in cooler conditions, heat training can take your cycling to the next level. Start small, stay consistent, and harness the power of heat to transform your rides.
By MBPC Coach Simon Beldon
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