Mario Schmidt-Wendling on Heat Training

Endurance Innovation is now on Patreon! 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, Instagram, and Facebook.