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 hello@pfandh.com and he'll be happy to help.
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Translating Pool Speed to the Open Water | Ep 490
First Triathlon Of The Season? 3 Things You Need To Know! | Ep 489
The #1 MUST-DO Training Session Before Race-Day | Ep 488
THREE Simple Tips to Avoid Overtraining | Ep 487
How to Train Like a Professional Triathlete | Ep 486
Three Nutrition & Hydration Strategies to Maximise IRONMAN & 70.3 Performance | Ep 485
"How should I train if I'm ill?"| Ep 484
Become a faster, more efficient swimmer - avoid these common triathlete mistakes! | Ep 483
Avoid Run Injuries AND Get Faster! | Ep 482
3 Ironman Bike Training Mistakes to Avoid | Ep 481
Avoid Training Burnout Before it's TOO LATE! | Ep 480
IRONMAN Success: The 8 things age-groupers MUST do | Ep 479
HOW TO: Train for hilly bike courses; Estimate your realistic race splits; Bounce back from a failed FTP test... and much more! | Ep 478
IRONMAN Training: Are You Making Progress? | Ep 477
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Racing the IRONMAN World Champs: A TEN Year Dream, Fulfilled! | Ep 475
IRONMAN Wales: Your Questions Answered | Ep 474
How to Fuel & Hydrate for IRONMAN & 70.3 | Ep 473
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