WHAT ARE THE BENEFITS OF HEAT ACCLIMATION TRAINING?
- Many studies have been done on this topic, but in a nutshell you will see:
- Increased blood flow to muscles, heart and skin
- Improvements in fluid balance and cardiovascular stability
- Enhanced sweat capacity and vasomotor responses
- Less glycogen use
- Lower rate of lactate buildup
WHEN SHOULD YOU START TRAINING FOR THE HEAT?
Your heat acclimation protocol should generally start two to three weeks out from your race. You will want to stop your heat acclimation seven days before your race to mitigate any negative impact of the heat on site. The effects of heat acclimation training can last for upward of 10 days.
WHAT ELSE SHOULD YOU PLAN FOR?
Once you arrive at your race destination, you will want to make the most of the pre-event activities and the weather, but keep a few things in mind:
- Avoid high use of air conditioning, as this can negate the effects of heat acclimation
- Increase your fluid, salt and magnesium uptake
- Drive the race course to check the conditions for wind, shade or heat reflection on asphalted roads.
On race day:
- Use plenty of sunblock and wear appropriate clothing before, during and after your event
- Wear sleeved speedsuits, long-sleeved cooling tops, and/or arm coolers as further sun protection
- Wear a run cap to protect your dome. Sun visors are fine, but a full cap can offer further sun protection.
- Make use of the event's drink stations as often as possible
HAVE A SAFE AND SUCCESSFUL EVENT
The performance impact of heat on an athlete cannot be fully removed, but can be mitigated to a point. Heat acclimation training in your final weeks before your big event is scientifically proven to help your body respond better to the stresses of heat on race day. Combine your training with a hydration plan, check the race course and most importantly, be sensible on the day. Enjoy your race!
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