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:
Hot Tips for Both
- Do this for 5-10 consecutive days rather than 1x/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 mix it up and do heat training on bike one day, in the bathtub 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.
On the Ride/Run
- 60 minutes of active heat training is enough—there’s no reason to ‘be a hero’ and go longer!
- Add layers if it’s not overly hot out outside—a raincoat is a surefire way to speed up getting sweaty, as are gloves/a head covering of some type, since we lose a lot of heat through our heads, hands and wrists.
- On the indoor trainer or treadmill, simply skip the fan or any cold air flow.
- BE CAREFUL. If you start to feel dizzy or nauseous, stop and cool off. Again, don’t be a hero.
- On a similar safety note, only do this with someone home, especially if you’ve never tried before. A hot trainer ride can be surprisingly brutal.
- Hydrate! Being dehydrated doesn’t equal heat adaptation. (You can use room temp water vs ice water to keep core temp up)
- Don’t expect to perform at your best. That’s not the point. So don’t do this if you’re supposed to be doing a key workout or FTP test.
In the Bathtub
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, simply spend 30 minutes in it post-workout. Done.)
- 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!
