General Discussion Triathlon Talk » Hot weather training effectiveness Rss Feed  
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2012-06-26 1:42 PM

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Subject: Hot weather training effectiveness
Now that summer is here (in the northern hemisphere), the temperatures have started to spike, and especially so for me, who likes to run after work around 4pm or so.
 
There have been plenty of articles written about how to stay cool, and hydrated, and how much slower you will run as a result.  This is all very usefull, but what I'm looking for is information on how effective your workout will be.
 
Say I run a 8:00 pace at 55 degrees.  At 100 degrees that becomes somewhere in the 9:00 range.  Do I get more out of one workout vs the other?  I don't terribly mind the 100 degree runs, but if I'm going to see a lot more improvement in the end by running at 4am in the cooler temps, then I might be willing to switch.
 
Any thouhts?


2012-06-26 2:12 PM
in reply to: #4281396

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Subject: RE: Hot weather training effectiveness
Don't know the answer...just subbing to thread as I am curious as well.
2012-06-26 2:18 PM
in reply to: #4281396

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Subject: RE: Hot weather training effectiveness

I notice consistently at over 100 degrees I can't get either my heart rate or my pace very high. 9:00 per mile pace running is cruise speed and 7:00 per mile about top speed over 100 degrees, and that isn't going to last more than 2-3 mile max for me.

I do notice that after a prolonged (30-45 days +) exposure to 100+ consistent temperatures I tend to be faster once the temperature goes back down to the 70's and 80's. Then a 7:30 pace feels like the 9:00 pace at higher temps.

Not scientific- don't know why.

I suspect the "training load" at higher temps is simply... higher. The work is harder?

Last week I went out for a 6 miler in the high 90's without a frozen bottle in my hand or that frozen neck thingy around my neck.

Mistake.

I suffered horribly in the last 2 miles, shuffling along over 10:00 per mile. Horrible. It's amazing how much carrying cold water and having that ice thing around my neck helps. I won't make that mistake again.

2012-06-26 2:27 PM
in reply to: #4281396

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Subject: RE: Hot weather training effectiveness

Went out for 5 yesterday at 99 degrees.  soaked my hat in cold water and froze it, plus brought a cold water bottle.  Still suffered a little bit for the last mile as I was out of water by then.

I would assume that you wouldn't get as much out of a speed workout, but otherwise, your lungs and heart are still working hard, and I feel just as tired (if not a little more) at the end, so I would assume cardio-wise you would see similar improvements.

2012-06-26 2:30 PM
in reply to: #4281396

Houston
Subject: RE: Hot weather training effectiveness

I  find that when I run in very hot weather, my pace is somewhate slower, but not by much, and my heartrate remains fairly high.

I use a Frog Tog to keep cool.

2012-06-26 2:32 PM
in reply to: #4281396

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Subject: RE: Hot weather training effectiveness

Here is what I have noticed in my training in the heat.  My body will acclimatize to the 100 degree weather and I will be slower by about 30 - 50  sec per mile, depending on the humidity.  I don't think when training in the heat that I am getting a better workout then when the weather is cooler. 

This just means to me that I am able to run in 100+ degrees maybe a little faster than someone who runs in cooler weather all the time because I'm used to it.  I am not sure how factual this is, but I think it only gives me an advantage in races where the temps are hotter.   



2012-06-26 3:02 PM
in reply to: #4281396

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Subject: RE: Hot weather training effectiveness

as per my other thread:

I went on a run on sunday at ~100F.

8 miles on a dam without shade on black asphalt

No wind

clothing was, shoes, pants, hat, sunglasses (no shirt).

No water bottle or frozen towle.

It tool me abuot 1.5 hours for 8 miles ~ 11+min/mile (Though other factors might have influenced the speed)

In colder temps (~70) I can run probably around a 10min/mile.

Long story short, hot weather training is more effective IMO.

Also it is significantly more pleasant than training in the cold (sub 60F).

2012-06-26 3:05 PM
in reply to: #4281396

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Subject: RE: Hot weather training effectiveness

I live and train in the H&H of South Florida.  What I find is that training in the heat and humidity slows me down a bunch, sweat like a fiend, and the miles are just plain harder to run.  It can be a mental challenge to train slower, when you know you can run faster than that.

But when I persist and train through the summer, I'm almost guaranteed a successful race in the Fall.  The cooler temperatures and lower humidity make it so much easier.  I feel like I can run forever and usually about 30 to 45 seconds per mile faster.

Bill



Edited by breger1 2012-06-26 3:07 PM
2012-06-26 3:53 PM
in reply to: #4281396

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Subject: RE: Hot weather training effectiveness

I have been wondering the same thing. I do think that once you get acclimated to it, it's not as bad. Last year I worked in construction and was outside in the heat most days. I didn't really think about the heat when running or biking. This year I sit at a desk inside all day and the heat is a killer now. 

I went for a planned 2.5hr ride on Sunday. I couldn't go early that morning so it had to be around 2:00PM on probably the hottest day we have had so far. Between the heat and a flat tire I had to change, it was less than a 1.5hr ride. 

2012-06-26 3:58 PM
in reply to: #4281547

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Subject: RE: Hot weather training effectiveness
timf79 - 2012-06-26 3:02 PM

clothing was, shoes, pants, hat, sunglasses (no shirt).



You wore PANTS in 100 degree heat?
2012-06-26 4:01 PM
in reply to: #4281396

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Subject: RE: Hot weather training effectiveness
The heat limits how well your body can regulate itself, and it has to lower the output to compensate. In this case, it's run speed. On the bike it would be power production. You want to run more often where your body can produce more output to increase the ability more. Then do enough acclimation to the conditions so you're ready on race day. How much acclimation constitutes "enough" is another good question and will likely vary by individual.


2012-06-26 4:04 PM
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Subject: RE: Hot weather training effectiveness
MUL98 - 2012-06-26 3:58 PM
timf79 - 2012-06-26 3:02 PM

clothing was, shoes, pants, hat, sunglasses (no shirt).

 

You wore PANTS in 100 degree heat?

Some what of a hijack - but I see people out walking in full length .... fitted rain gear (for lack of a proper term) in Houston in 100+ heat. 

Why?, why sweat more?... just work harder.

 

2012-06-26 4:05 PM
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Subject: RE: Hot weather training effectiveness
LOVE the heat!!  I train better in it because I enjoy it.
2012-06-26 4:07 PM
in reply to: #4281465

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Subject: RE: Hot weather training effectiveness
Tom Demerly. - 2012-06-26 2:18 PM

(snip)

I do notice that after a prolonged (30-45 days +) exposure to 100+ consistent temperatures I tend to be faster once the temperature goes back down to the 70's and 80's. Then a 7:30 pace feels like the 9:00 pace at higher temps.

(snip)

This is what scares me the most.  I believe that I have sustained minor injuries from suddenly running faster than my body can handle because the temp dropped.

I won't be a clyde by 2013 standards, but I'm not a small fellow and the heat has a pretty major impact.

2012-06-26 4:23 PM
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Subject: RE: Hot weather training effectiveness
NewClydesdale - 2012-06-26 4:04 PM
MUL98 - 2012-06-26 3:58 PM
timf79 - 2012-06-26 3:02 PM

clothing was, shoes, pants, hat, sunglasses (no shirt).

 

You wore PANTS in 100 degree heat?

Some what of a hijack - but I see people out walking in full length .... fitted rain gear (for lack of a proper term) in Houston in 100+ heat. 

Why?, why sweat more?... just work harder.

 

They could at least make it entertaining or be in training for this: 

Darth Valley



Edited by ecozenmama 2012-06-26 4:24 PM
2012-06-26 4:51 PM
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Subject: RE: Hot weather training effectiveness
MUL98 - 2012-06-26 3:58 PM
timf79 - 2012-06-26 3:02 PM

clothing was, shoes, pants, hat, sunglasses (no shirt).

 

You wore PANTS in 100 degree heat?

I guess shorts would be the better terminology.

Forgott my HR monitor strap, which leaves quite a funny mark...



2012-06-26 5:00 PM
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Subject: RE: Hot weather training effectiveness

There are studies that show the negative effects of performance on increased temps/body temps coinciding with dehydration....I dont recall the actual numerical data so I do not want to misquote it...i will see if I have them in digital format and come back to post them

ok...heres just one i found quickly...look at the physiological implications

 

http://www.nata.org/sites/default/files/FluidReplacementsForAthletes.pdf

2012-06-26 5:04 PM
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Subject: RE: Hot weather training effectiveness
...

Also it is significantly more pleasant than training in the cold (sub 60F).

O.o

55 is the optimal temperature for running, and I wear shorts & a t-shirt anytime it's warmer then about 48.

 

Back to the original question though.  I have no problems running in the heat (and it doesn't seam like this group does either).  The main question, is do I get the same out of a 100 degree workout at +1:00/mile faster as I would a 60 degree workout at my normal pace?



Edited by V1per41 2012-06-26 5:04 PM
2012-06-26 5:19 PM
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Subject: RE: Hot weather training effectiveness

Left Brain - 2012-06-26 5:05 PM LOVE the heat!!  I train better in it because I enjoy it.

Ha.  Me too.  The hotter the better.  In 80 degree heat, normal pace.  In 90 degree heat, add 30 seconds/mile.  Regardless, I love the heat.  Plus, I get a nice tan

I bring more electrolyte pills for the hot runs.  Never thought of the frozen hat, but I can't stand running with a hat.  Sounds like a good idea though for people who don't mind hats while running.  On the bike, the heat makes no effect on me.  I only bring more water bottles.



Edited by mattramirez 2012-06-26 5:19 PM
2012-06-26 5:50 PM
in reply to: #4281396

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Subject: RE: Hot weather training effectiveness

From an endurance standpoint, you should be getting a pretty equivalent workout. If you are trying to do speed work, VO2max stuff, anaerobic stuff, etc. your workouts won't be as effective because you won't be able to go as hard, get the O2 you need, etc. You should be able to acclimate and be fine though.

It's similar to training at higher altitudes. In the end, what other choice do you have?

2012-06-26 8:33 PM
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Subject: RE: Hot weather training effectiveness

i absolutely love training in the heat.  now that south carolina summer is in full swing i want to be out every afternoon.  

i typically have a slower pace associated with heat training, but am slowly bringing it down as i am getting better acclimated to it.  none of my runs have been over 9 miles in it though, and bike has been limited to ~3 hours.  

i have gotten great results when i switch back to morning runs with my coworkers.  made them struggle this morning on our hilly 5.2 mile course.  i think if i had pushed it as hard as i feel i do when its hot, i could have dropped a minute per mile off my pace compared to when i run in the heat.  ended up being ~30-40 seconds faster based on average.



2012-06-26 8:58 PM
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Subject: RE: Hot weather training effectiveness

Most of my training and almost all of my racing is in tropical heat. Maybe 6-8 weeks a year I am in a temperate climate. What I notice is that once one acclimatizes it is not that hard to build endurance (as long as you stay hydrated) but pace is slower. Most difficult are workouts with sustained high intensity such as tempo runs over 20-25 minutes, or long bike intervals.  Cramping/fatigue hits much earlier and at lower speeds than in more moderate climates, both running and on the bike but esp. running. What this means for me is it's hard to build speed. I do most of my speedwork for the bike indoors; probably should for run, too, but I don't as I hate treadmills. I would suggest that if speed is the objective then probably some of those quality workouts should be done indoors.

 

2012-06-26 11:20 PM
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Subject: RE: Hot weather training effectiveness
V1per41 - 2012-06-26 5:04 PM
...

Also it is significantly more pleasant than training in the cold (sub 60F).

O.o

55 is the optimal temperature for running, and I wear shorts & a t-shirt anytime it's warmer then about 48.

 

Back to the original question though.  I have no problems running in the heat (and it doesn't seam like this group does either).  The main question, is do I get the same out of a 100 degree workout at +1:00/mile faster as I would a 60 degree workout at my normal pace?

55 is optimal for YOU, I start thinking about gloves and tights at 50

2012-06-27 9:37 AM
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Subject: RE: Hot weather training effectiveness
mattramirez - 2012-06-26 5:19 PM

Left Brain - 2012-06-26 5:05 PM LOVE the heat!!  I train better in it because I enjoy it.

Ha.  Me too.  The hotter the better.  In 80 degree heat, normal pace.  In 90 degree heat, add 30 seconds/mile.  Regardless, I love the heat.  Plus, I get a nice tan

I bring more electrolyte pills for the hot runs.  Never thought of the frozen hat, but I can't stand running with a hat.  Sounds like a good idea though for people who don't mind hats while running.  On the bike, the heat makes no effect on me.  I only bring more water bottles.

 

Try riding the Hotter than Hell 100



Edited by Bonafide505 2012-06-27 9:37 AM
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