We recently recorded a podcast episode with exercise physiologist Julia Casadio that went all over the place, but had a big chunk devoted to her specific field of study, heat adaptation and heat training. The pandemic forced her and the Olympic athletes she works with to get more creative about heat adaptation. They had to figure out DIY solutions rather than going to public saunas or training in lab conditions. And those do-it-yourself solutions are things that you can do at home as well!
Here’s what we learned:
General Tips for Heat Adaptation Training
- Studies suggest doing a heat adaptation block a few months out from your event for 5-10 consecutive days rather than 1-2x/week for best adaptations. Women may actually need the longer/hotter option to adapt since our body temps rise + fall throughout the month.
- You can maintain this adaptation with 1-2x sessions throughout the year or after the block.
- You can mix it up the types of heat training you do. You might train in the heat of the day one day (acclimatization) and then add indoor active heat training on the bike and then the passive heat bath the next. This is great for the winter months, since you can do a trainer ride one day, then a run outside bundled up the next day with a hot bath when you get home. Sounds kind of nice, right?!
- Prioritize recovery after this. Julia notes: When you’re adding heat to your training, it does take it out of you. You will notice that your fatigue is elevated, and you need to make sure the nutrition and your hydration is really spot on. You’ll need a little bit more carbohydrate generally, because often when you first get into the heat, your appetite is a little bit suppressed. Recovery is even more important than usual.
Active Heat Adaptation – indoor trainer or treadmill
Setup: We prefer to do heat after a normal, intense workout and then finish with Heat. This seems to be the fastest way to get the stimulus and avoid overdoing easy days.
WHERE: Typically done on the indoor trainer or treadmill, simply skip the fan or any cold air flow and layer up clothing. Winter Hat (toque), gloves, warm jacket, and rain/wind jacket. Long pants or leg warmers can also be added.
How: After your workout get changed into the clothes and than pedal at high endurance pace. We typically ‘clamp’ (limit) heart rate to 75-80%MHR . This might feel challenging for the first 5-10min and then you will find that you can drop power as you heat up. The goal is to see this ‘decoupling’ of power.
HOW LONG: 20-30 minutes of active heat training is enough *if* you are already warm—there’s no reason to ‘be a hero’ and go longer! We like to do a normal (cooled and fueled) workout then add 20-30 min at the end in more clothing/no fans. Since you are warmed up from the 60+ minutes of your normal workout you can just add clothing and core temp will elevate out of normal ranges and get the extra stimulus.
Tips: use older stuff so your clothes don’t get super stinky!
Cautions with Active Heat Training:
- If you start to feel dizzy or nauseous, stop and cool off. Again, don’t be a hero, start slow and gradually progress. It is ideal to have someone at home, especially if you’ve never tried before. A hot trainer ride can be surprisingly brutal.
- Hydrate normally – Being dehydrated doesn’t equal heat adaptation. Ensure to rehydrate after the session.
- Don’t expect to perform at your best. That’s the opposite of the point! You want to see power decouple. This will decrease as you do more sessions but will generally always happen (but may take longer or more power as you adapt).
- Do not neglect good training or do this everyday. Sleep, fueling, hydration and normal endurance and intervals are very beneficial. This is possibly helpful.
- SKIN – if you have any skin conditions (itching, rash, infection, eczema etc) you will want to be SUPER careful and perhaps avoid this type of training.
Passive Heat Adaptation – Sauna, Hot tub or Bath
A hot bath is a great way to do your heat training at home if you don’t have a hot tub or sauna. (If you do have a hot tub or sauna, the protocol is similar. Simply spend 30 minutes in it post-workout)
- We suggest active heat adaptation for time-limited masters so they get more time doing the sport and moving.
- 20-30 minutes is good for passive heat training—again, there’s no real benefit to going above and beyond.
- That said… don’t hit an ice bath or freezing cold shower afterwards. Part of the benefit is your body learning to cool down on its own after you get out of the tub. (You CAN have a normal temp shower, however.)
- Do this immediately after your training so your temperature is already elevated
- Use a pool thermometer to get your bathwater to 40 degrees Celsius
- Submerge up to your shoulders, keep your arms in the water.
- Hot tip: Put a bath towel over you in the tub to lock in the heat… and maybe keep your hat on to keep your head hot!
- Bonus tip: Put a space heater in the bathroom and turn it on pre-ride or run so the bathroom itself is hot, then as the tub fills, sit in it. Avoid getting cooled off post-workout.
- Monitor the thermometer… if the tub temp drops below 40, add more hot water!
