Discussion about nutrition

Heat Training

HEAT TRAINING is creating an environment either during, after, or even outside of training, that causes the body’s internal temperature to rise, leading to physiological changes.

What is the goal?

We are seeking to promote a physiological adaptation to heat that can lead to improved endurance performance in hot conditions AND in normal conditions with the objective being to achieve a lower body temperature at the same intensity.

Normal body temp: 36º - 37.5ºC (96.8º - 99.5ºF)
Functional Range: 35º - 41ºC (95-105.8ºF)
>39ºC (102.2ºF) Beginning of Negative impact on performance (Skin Temp is main variable)

When the body's core temp starts to rise, the below infographic explains what happens...

So the body will operate as pictured above, but when it can't keep up and the core temp rises, we enter what's call "Heat Strain". As Heat Strain rises, performance goes down.

But if we Heat Train, we can actually teach the body to operate at a higher temperature and at the same performance in hot conditions. And we can actually gain additional benefits that improve our performance, regardless of the conditions.

If we correctly Heat Train, the below can occur:

⬆Body and skin temp

⬆Earlier and higher sweat rate

⬇ Electrolyte loss

⬇ Reduction of heart rate

⬆ Plasma volume

⬆ Body water

For the above picture, when we're heat adapted, we not only gain "Increased Heat Tolerance", but also potentially improved endurance, stamina and aerobic performance.

IMPLEMENTATION

For simplicity, let's break implementation down into two categories: ACTIVE and PASSIVE.

Active Heat Training:

Exercising in a hot environment or wearing apparel during exercise that increases our internal body temp.

•30-80 min. exercise outdoors in ambient heat (85ºF+, but can be lower w/increase humidity)

•30-80 min. exercise Indoors OR outdoors overdressed (tights, nylon shirt, rain jacket, thermal jacket…Paint Suit even. KEY is to cover skin and reduce evaporative cooling)

Passive Heat Training:

Typically training first, then quickly following with time in a sauna or hot tub

30+ min. sauna (160-180 F) after exercise (enter <10 minutes after)
30+ min. hot bath (104-108 F) after exercise (enter <10 minutes after)

If outside of training:

45+ min. sauna (160-180 F) removed from exercise
45+ min. hot bath (104-108 F) removed from exercise

How do we monitor how hot we're getting?

Active Training: We could swallow a 24 hour Telemetric Pill that would give us very accurate core body temp, but that's not very practical with price and single use, and it doesn't measure surface skin temp.

So I recommend athletes get the CORE Body Temp Sensor. This allows us to set target Heat Training loads daily, weekly and beyond, measure them and getting an effective physiological adaptation.

Passive Training: Again, we could get the one-time-use pill, but that doesn't make sense. Unfortunately we cannot use sensors like CORE in hot tubs or saunas due to how they calculate core body temp. So, the best way is to use Hear Rate. I therefore ask the athletes to wear their heart rate monitor during passive heat training (hot tub, sauna, etc.).

BE CAREFUL

Remember that Heat Training is a stressor. Getting internal body temperature intentionally higher puts a great deal of stress on the body. What, how often, when and how intense are all variables that if done incorrectly can be detrimental or even dangerous to your health. Always talk to your coach, physio or dietician. And always stay hydrated and use electrolytes.