Mario Schmidt-Wendling on Heat Training

What this episode covers

Endurance Innovation is now on Patreon [https://www.patreon.com/enduranceinnovation]! Have a peek at our page and show us some love. * 3:00 how hot Frankfurt races helped promote innovation in thermal stress management * 7:00 the effects of heat on performance * 8:45 the role of sodium in maintaining blood plasma volume during exercise * 11:15 optimal sodium, liquid, and carb intake in racing * Carbs as much as possible. But this must be trained! * Liquid intake  should be ~65% of plasma volume lost in sweat up to 1L / hr * 15:00 assessing sweat rate * 18:45 assessing sodium concentration in sweat * 22:00 advice for replacing sodium lost * Focused on the bike leg in long course * Aim for replacing 80% of sodium lost after the bike leg * Logistics of replacing sodium: in fluid vs other sources * 30:00 sodium preload (before the race) advice * 750mg - 1000mg of sodium the night before a race and the same amount again on race morning * 34:30 the effect of sodium and caffeine loading core body temperature during a temperature ramp test * Caffeine can increase core temp more rapidly * 41:00 the case for heat adaptation training * Who is heat adaptation for? * Confidence building for folks who have struggled in the heat in the past * Anyone looking to improve performance through blood plasma volume increases * Can replace altitude training * 45:15 Mario's protocol for heat adaptation training * each block is 5-8 days in duration, with 4-5 heat stress sessions * Recovery or base intensity only, no high intensity training * Can travel to a hot area or do it at home * If at home: * 25-28C ambient, no fan * Increase body temperature in the last 20' by putting on warm clothing or stopping drinking * After the workout, hit the sauna or a hot bath with 38-40C water for 15-20' * Repeat a heat block every 5-6 weeks in the early season * No closer than 10 days before a key race * 52:30 advice for non-heat block training * Avoid the heat for training whenever possible * Lower intensity if training in hot conditions * Do quality / high intensity work when its cool * 55:15 using the Core body temp sensor in training: the heat threshold ramp test * 5' @ 55% of FTP in a 27-28C room with no fan * Add 8% of FTP every 5' * Stop increasing wattage when core temp reaches 38.5C * Then modulate wattage to keep core temperature as close to 38.5C as possible * Stop test once power declines by 15% from maximum attained * Add 0.3C to 0.6C to maximal temperature achieved to determine thermal threshold temperature  * 1:03:00 subjective core temperature experiments * 1:03:45 using the Core sensor in racing Learn more about Mario and Sisu Training on the web [https://sisu-training.de/], Instagram [https://www.instagram.com/sisutraining/?hl=en], and Facebook [https://www.facebook.com/sisutrainingtriathlon].