Heat Training - is it the new altitude training?
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- Опубликовано: 9 мар 2021
- With COVID putting most activities on hold last summer I needed an alternative training focus. Heat training is an emerging concept being used by n increasing number of endurance athletes. In this video I take you trough my heat training experience and how I did it.
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This is a very high quality video. Thank you for the insights.
Great info and even greater advice
Thanks for sharing 👍
Thank you! It would be very interesting to know more about training on pro level.
Excellent video! It was interesting to see the difference vs heat adaptation.
Annika, you are an amazing athlete and a huge inspiration to me. Thank you for being so awesome!
Thank you! You too!
Very interesting! This training method raised my respect for what you and other pro cyclists are capable of even more.
Hi Annika, great video! Did you start training with 50 min of endurance and then you added some high intensity interval or it was just 5 weeks of endurance?
Can you list the intensity and duration of a weeks worth of training? I would think that you would still need to do some threshold and Vo2 work along with the endurance rides.
Outstanding video! Used heat training last year to train for a multi-day sportive and no doubt it allowed me to maintain power late each day. Are you using torque efforts and if so would love to see a video which shares your experience. 👋
The difference between what you've done compared to high altitude protocols, is that they don't actually train at high altitude. They live at high altitude while training at lower ones. The idea being that at high altitude the athletes won't be able to train with as much intensity or volume, meaning that they will lose muscular power. But by training at low altitude they can still use the same intensities while getting the increased blood plasma as a result of living at high altitude.
Perhaps heat works the same way. You can't work to the same intensity while the body is so hot. So train the usual way and do sauna after each training session.
Wow... This sounds a lot like "no fun!" 😅😅😅 Thanks for your experience, but i think I wouldn't do that. Maybe a sauna in the evening is a bit better for me 😊
I think, altitude is probably safer and easier in some aspects.
I road in he heat alot last summer lol.Then the cool fall air hit and boom 🚀 hit a new VO2 MaX every week for weeks topped out at 61. Could be completely unrelated.
Is heat training better than cold training?
More creative torture........hmmmmm.....think I'll pass on that. But its fun to see others being tortured. Thanks for the great and candid advice!
By what percentage did your plasma volume and oxygen transport capability increase? (You disclosed increases only in the absolute, not relatively.) Also, although not within the scope of this video, would sauna sessions help, or must the heat be experienced while exercising?
I know there's a ton of protocols out there trying to achieve the same with passive heating (sauna, hot tubs etc.). Haven't tried any of that. I can't remember how large my plasma expansion was but total Hb mass increase just a little under 20 grams. Data can be found in this publication (sorry - don't have full access) pubmed.ncbi.nlm.nih.gov/34271548/
How much increase did you have in your normal hemoglobin value in g/dL, after the "Heat training"? How long did it mantained such increase?
Hi Tiago! Initially the [Hb] decreased due to the large increase in plasma. In contrast to altitude where plasma decrease upon exposure we didn't see an increase in [Hb]. For the same reason we measure Hbmass in total grams.
I'd definitely give up riding if I had to do that noise regularly. I get the science, it's definitely effective. However, at what cost? Some training is just not worth the suffering.
That's actually very much how I've always approached training. Altitude, heat, testing... just let me go on my bike and I'll be fine :)
I live in Brazil, so if I bike on my mountain bike in 34-36°C does that count as heat training?
Singapore... same same like you :)
I would believe partly so. It all depends on whether your core body temperature rises up to 39 degrees celcius and you sweat up to 1,5 liters within an hour approximately and ride in VERY humid conditions. It can be hard to measure those values on the go, whereas on a stationary trainer you can measure this very accurately
Translation: The better you get, the more you have to make training suck
hahahah, love this comment Danielle. Partly true.
No offense but I think it would be better if you speak in you're native language and have a variety of subtitles in different languages.