Training for heat

Conor20

I've been training for IM Switzerland for the last 6 and a half months. The majority of this time, as you're all well aware, the weather has been exceedingly cold. This didn't bother me - I don't mind the cold at all.. But I starting thinking about the race day itself (over on my training log - plug!) and it promises to very warm, being in Zurich in July. I'm not a man for the heat at all.

I had hoped to get away to somewhere warm for a few days of training in heat to see how it works, and to see if any problems come up that I didn't count on but I won't be able to get away now.

Does anyone have any ideas for training for heat? Or for things to consider on the day? I've been using the sauna after swimming a bit lately, to try and get used to being too warm. As unpleasant as this is, I'm not sure how much it will help.

I do plan to use salt loaded isotonic drinks so I should have the salt base covered.

Any ideas, thoughts or experiences would be welcome.

Conor.

InTheTrees

I'd have thought the best simulation of heat would be to add layers of clothing. Either that or move the treadmill into the sauna!

What about altitude as well?

digme

I read in survival of the fittest, that having a hot bath after each days running is one of the best ways to prepare your body to handle the heat.

InTheTrees

I've never had to do it but I have lived in hot climates.

I'd have thought you'd want to simulate the heat while running rather then after. Or both anyway.

The most destructive aspect (IMO) would be the sun and possible sun stroke. If you're not used to sun you can be completly woozy in the space of about half an hour. And the point where you recognise the onset is usually past the point of no return. In other words when you satrt to feel it you have to Stop right away. The only way to combat that is drinking a hell of a lot of water (and a good wide brimmed hat) but thats going to play hell with running.

And remember heat stroke or sun stroke has nothing to do with sun burn, thats a whole different threat.

If you're pale at all you'll have an hour or so before you're burning unless you slather up with some strong sunscreen which can also interfere with sweating and make you feel hotter. Although there's many "sports sunblocks" out there too.

Honestly I'd have said a week in spain or somewhere warm would be the best training. They say its takes three or four days to adapt to a climate.

hunnymonster

Zurich was freezing on race day last year so it might be a moot point!

I've done qquite a few hot events and the thing that works for me is to get there a couple of days before the race and do a short (eg 20 min run) session. I don't bother with trying to simulate the heat in trainnng at all.

Rebelrunner

Its supposed to be hot this weekend so that might help!! Do a practice run this weekend?

tunney

Some things you can do for heat acclimatisation.

* Wear weather gear all year round running
* Wear weather gear on threadmill in gym
* Bring turbo into bathroom, bring a bar heater in and fill the bath with hot water.

Look at salt tabs to supplement isotonic drinks if a heavy sweater.

hunnymonster

Rebelrunner wrote: »

Its supposed to be hot this weekend so that might help!! Do a practice run this weekend?

I'm hoping for a hot weekend, with no wind or rain myself this weekend :-)

Conor20

Thanks. I'm aware of sunburn alright - I'll be wearing plenty of sun cream.

I'll try what's been reccommended a few times above also - essentially training in warm cloths on warm days here.

I've been experimenting with High 5 Isotonic for the last while. It has a high sodium content - somewhere around 200mg per litre. It doesn't taste great but it should get the job done during the bike and start of the run. After the first few miles of the run, I think it's likely I won't be able to able to stomac anything (not least a drink that tastes like stale Ribena) but water. If this happens, salt tabs may be a good idea. I haven't seen them anywhere though - does anyone know of places that stock them?

Conor.

mcdonrob

OP please forgive the 'hi-jacking'

tunney wrote: »

Look at salt tabs to supplement isotonic drinks if a heavy sweater.

Is there a type of salt tablet that anyone would recommend?

digme

It's not so much the heat.
It can be 35 degrees and low humidity, which is far easier and comfortable than say 20 degrees and 90% humidity.If your hot just remove some clothes, the sweat will be able to evaporate as the humidity is low,if it's high then your going to be worse off .

eliwallach

mcdonrob wrote: »

OP please forgive the 'hi-jacking'



Is there a type of salt tablet that anyone would recommend?

Managed to get "Saltstick" capsules recently -they can be taken akin to cod-liver oil tablets, with a splash of H2O to wash them down.

Again - apologies to OP for reply to hi-jacking.

Izoard

Hey Conor, see you at the start line in Zurich!

I've been stuck in the desert for most of the past couple of weeks and ironically have been doing my running on a treadmill.

As per tunney's earlier comment, the Cold Gear on the treadmill for 60-70 mins, with no fan, does the trick - majorly