441: Training and Racing in the Heat

In this episode, hosts Coach Rob Wilby and Coach Chris Palfreyman take a deep dive into the challenge of performing in high temperatures. They explore the physiology of how our bodies react to heat during exercise, the effects of humidity, and the complex task our circulatory system performs to balance oxygen delivery and temperature regulation. In this episode, you'll hear: Challenges of Heat: How our body generates heat during exercise, and how cooling mechanisms, particularly evaporative sweating, can be impacted by high humidity. The Role of Blood: A discussion about how blood plays a multifaceted role, delivering oxygen to muscles, transporting heat to the skin for dissipation, and supplying the GI system for nutrient absorption. Preparing to Race in Heat: Understanding the importance of increasing blood plasma volume to cope with heat stress and strategies to achieve this. Heat Acclimation Training: Discussion on strategies to acclimate your body to heat through controlled exercise conditions, and why this should only involve easy workout sessions. Sauna Protocol: Insights into the benefits of post-workout sauna sessions, the recommended duration, and crucial hydration guidelines to follow for rehydration in the hours following. Hot Water Immersion: The benefits of hot baths post-workout, guidance on temperature, duration, and frequency, along with hydration strategies to follow for rehydration in the hours following. Assessing the Acclimation Progress: Identifying the signs that your body is acclimating to the heat, such as earlier sweat onset, increased sweat rate, a feeling of ease when exercising in heat, and mental readiness to tackle exercise in high temperatures. In this episode, triathletes will learn strategies to prepare, adapt, and thrive when racing in heat, ultimately enhancing their performance and safeguarding their health in hot conditions. Sponsors Like what you heard in this interview? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. To find out more, You can book a zoom call with Rob or the Team here Watch on youtube: https://www.youtube.com/@TeamOxygenaddict Listen on Spotify: http://bit.ly/OATriPodSpotify Listen on Apple Podcasts: http://bit.ly/OATriPodiTunes precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. They provide educational tools, Sweat Tests and a range of electrolytes and fuel to help you perform at your best.  Take the free Fuel & Hydration Planner to get a personalised plan for your next race. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. If you want to try out some fuel and electrolytes to use during your training and races, Oxygen Addict listeners get 15% off their first order. If you missed the code during today's show, click here https://visit.pfandh.com/OA23 and the discount will be automatically applied, or, email James at [email protected] and he'll be happy to help.