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2013-01-16 9:29 PM


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Subject: heat acclimation

For those who are from up north, how do you acclimate for warmer races? I'll be going from Minnesota to Texas in May. We get our share of humidity, but that isn't until late August. How soon should I start training with layers and does anyone have tips, comments, suggestions....

Thanks!



2013-01-16 10:08 PM
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Subject: RE: heat acclimation

I have heard some people talk about significantly over-layering for a given temperature.  For example, if it's in the 60's and 70's you could be wearing an insulated winter jacket, running pants, and warm hat.

Sounds awful to me though.

edit: You might consider going a different route... think about the strategies you can use to cool yourself in the unseasonable (for you) heat.  I have had very good luck with Desoto Cool Wings + carrying a water bottle on the run.  Fill it back up with water cups from the aid stations and douse your head and shoulders in between aid stations.



Edited by wbattaile 2013-01-16 10:11 PM
2013-01-17 12:41 PM
in reply to: #4581983

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Subject: RE: heat acclimation
Macca just posted some suggestions on how to keep cool in hot races.  Some tips were putting ice down your pants and under your arm pits (using sponge) and holding ice in your hand.  If I understand correctly, these are areas where lots of blood comes closer to the surface so cooling these areas helps keep the body cooler, or perhaps the perception of cooler.  I'll be in the same boat next year, coming from Northern California to Texas in 2014. 
2013-01-17 5:46 PM
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Subject: RE: heat acclimation
When I did Kona in 2011 I did ten days of heat acclimation before going to Hawaii. It involved doing trainer rides in the basement with two layers of tights, two to three long sleeve tops, a wool hat and no fans. I got hot as hades and would sweat a puddle that was at least eight feet across. I was drinking four to five 20 oz water bottles per hour to keep up with my fluid losses. Same thing with running. Did multiple treadmill runs with layers and no fans. It was miserable. My coach warned my that I would not hit my power numbers or running paces but to just suck it up and do it.

On race day it was reported that it was 135 degrees on the pavement and almost everyone commented on the heat but I didn't think it was that bad. The acclimation definitely worked and was totally worth the suffering in training.

I do pour water over my head and jersey while racing on the bike and pour as much ice as I can get in to my jersey and shorts on the run. You need to have a keeping cool strategy and stick to it. Heat is a part of racing that can make or break your race depending on how you manage it.
2013-01-17 6:53 PM
in reply to: #4581983

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Subject: RE: heat acclimation

There are ways to do this. Just depends on how extreme you want to get.  Layering is probably the best solution. I remember reading about someone who built a crate around their trainer and used a heater to get the temp up. Layering sounds easier and safer. Watch your electrolytes. 

 

2013-01-17 7:24 PM
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Subject: RE: heat acclimation
I used the sauna to acclimate last year. It worked great for me.


2013-01-17 7:35 PM
in reply to: #4582019

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Subject: RE: heat acclimation
wbattaile - 2013-01-16 10:08 PM

I have heard some people talk about significantly over-layering for a given temperature.  For example, if it's in the 60's and 70's you could be wearing an insulated winter jacket, running pants, and warm hat.

Sounds awful to me though.

edit: You might consider going a different route... think about the strategies you can use to cool yourself in the unseasonable (for you) heat.  I have had very good luck with Desoto Cool Wings + carrying a water bottle on the run.  Fill it back up with water cups from the aid stations and douse your head and shoulders in between aid stations.

The Desoto wings (and their other Skin Cooler stuff) don't work all that well in very humid environments... like Ironman Texas.  The cooling comes from the evaporative effect which is basically non-existent here in SE Texas.  I often where the items for sun protection but they don't do a darn thing to keep me cool.

2013-01-17 9:09 PM
in reply to: #4581983

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Minneapolis, MN
Subject: RE: heat acclimation
A couple of local guys recommend just a sauna or steam room for up to a half hour.
2013-01-17 9:30 PM
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Subject: RE: heat acclimation
Doing some runs on a treadmill in a warm place can help.
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