Nice video. Been living, training and racing in South East Asia for more than five years and can definitely say that you’ll never acclimatise to heat and humidity. One can only “control damage”…
I hear you, been in SE Asia for over 8 years. On the upside training here is comparable to altitude training and when racing in cooler weather I can feel it (alas most of my races are in the heat)
I live in Alabama as well, always hot and humid, did a half Ironman here, and when I started the run, it was 96 degrees with humidity in the 90’s. Only way I finished was ice packs in tri suit at each aid station, very proud of that 2nd place age group finish.
In July I raced IM Vitoria-Gasteiz, there was a heatwave across Spain, locals were reporting 37º in the shadow and 43º in the run. Blew up, came back, finished strong. What a journey within myself to dig deep!!
Interesting video thanks, I am currently doing a 365 day running challenge in Cancun, Mexico, through the summer here, incredibly hot and humid. 28 days in, and the body is slowly adapting. Having lived in Singapore and run marathons there as well as racing in Kona, this is by far the worse, and the body just cant keep up no matter how much you hydrate, and use external cooling aids...
I live in central Texas where the temp during the summer is often over 100F or 38C and the humidity can be quite high. Growing up here from mid 1950s to present often without air conditioning you get used to these temperatures and your body learns to deal with it. Keeping hydrated is key.
I just did my first Olympic tri two weeks ago in 86 degree weather and high humidity. I swam as expected and biked faster than expected. But by the run the heat was too extreme and I had to walk at least half the distance. I beat my goal time by 12 minutes but learned a hard lesson. Next time I’m doing a race later in the season. I’ll need a wetsuit for the swim but well worth it for a cooler run.
@@jeromeibanez2891 I definitely didn’t feel like I overexerted. The problem is the weather started out in the low 70s for the swim, the upper 70s for the bike ride (and the breeze kept me cool), but just as I hit the run it started to get noticeably hotter and noticeably more humid. Unfortunately training indoors with a fan for the run didn’t prepare me for race conditions. But overall, I still performed well, and didn’t keel over from the heat… some people did. From my observation, at least half of the runners had to walk parts of the course (it didn’t help that half the course was uphill). I’ll be looking for a flatter and cooler course next year. It was the Steelman Tri in Bucks County PA.
Reminds me of a kiwi friend who came to Malaysia for a brisk ride in the morning. He gave up 30mins after when the temp is just 24c and 90% humidity. That’s our coolest temp though.
There is a lot wrong with this "Test". When I train in my front room with the window open and fan on, C02 increases significantly let alone being in a tent
Man, humidity scares me. I'm in the Western US where I'll typically see 32-38 C in my garage on the trainer fairly frequently. But sticking a fan in front of the bike and cracking the garage door a bit makes things quite bearable since there's hardly any humidity whatsoever where I'm at. 90% humidity sounds like a nightmare.
Can you guys make a video on the math of liters of water vs salts vs carbs per hour? At the end is summed up as calculating a baseline and then having experience adjusting on the fly from there. I’d like to know how to shoot for a baseline first. The online calculators pretty much say to replace the exact amount of water per hour as you sweat and that is too much water (I’ve had a sloshing belly on the run for a few IMs). Thanks!
Great question Larry. We've actually written a blog in the past titled 'how much should I drink during exercise?' which should nicely answer your question. You can find that in the knowledge hub on the Precision Fuel & Hydration website. The aim shouldn't be to shoot for 100% replacement as it's not necessary and will likely result in that sloshing feeling you've described. Exactly how much replacement you should aim for is going to largely depend on how long you're racing for and how extreme the amount of fluids (and salts) is that you're losing.
Having done Kona this in no way reflects an actual Kona ride. As someone else pointed out, add in a sun (heat source) that can cook you and a black (heated floor) but also do it fully clothed as IM does not allow bare or unzipped tops, plus a helmet. The one difference that makes finishing possible is there is a constant wind to cool you. You also need to cover the participants in sunscreen. And it is in no way a constant effort.....good luck with that.
Running my 1st marathon this Sunday in Thailand, early morning though (3-7am) at around 26-28 degrees celcius. I have only recently heard about electrolyte and salt replacement whilst racing. I havent practiced with salts during long run training, only sugar gels (Dever). I am a sweaty runner, but I dont think too salty. What would you recommend regarding salt replacement?
I did a race in Indonesia, very humid for me. I never tried salt tablets before and I tried them in Indonesia. I would recommend them. Don't take too many but at least take one before the race and bring some with you in case you need them. They help you to prevent cramps and also help you so you won't be as dehydrated.
Hi Mitch. We know exactly how brutal the training conditions are out in Thailand and doing some experimenting with your sodium intake in and around training is a good idea. If you haven't done it yet, a good place to start understanding how to use sodium in training/racing is to take our Fuel & Hydration Planner which is found in the header of our website. This will give you a breakdown of what we suggest you do pre, during, and post-hard sessions and races - although, it's important that you give everything a thorough test in training before rolling it out on race day so please, please, don't do anything significantly different this weekend!
Honest question - is it a good idea to exceed your normal max heart rate for extended periods? Is the increase in heart rate just a normal adaptation to temperature so running say 10 beats more than normal in higher temperatures is OK or are you beginning to put potentially dangerous stress levels on your heart?
Your normal max hr - call it your recent trend. Depends how high your recent trend was. Fundamentally you shouldn't run a high hr for long periods at any time, and furthermore your body won't let you: you'll either fatigue and have to slow down or get injured. You could run a high hr, but you shouldn't, except for short race efforts or high intensity training, which again should be well spaced. Could you dangerously stress your heart? If you're fit normally no. Obviously if you have a heart condition then any stress is a bad idea. Is high hr in high heat relatively more dangerous? Yes. But not necessarily for the cardio damage, more for symptoms related to heat stroke and dehydration. These can kill and are more likely to impact a fit person than a high hr. Elevated hr (beyond normal) is a signal you should pay attention to. Equally training or racing in hot conditions without an hr monitor is relatively risky.
there's no wind and ventilation, there's no way this replicates real life situation. you're doing this in high CO2 level, and no wind to regulate body heat.
How well do you ride in the heat?
Riding in the heat tends to be ok, running on the other hand... I'd rather hit my head against a brickwall for 2 hours straight ^^'
@@desroin Running in this humidity could qualify as swimming in hot water!
Nice video. Been living, training and racing in South East Asia for more than five years and can definitely say that you’ll never acclimatise to heat and humidity. One can only “control damage”…
I hear you, been in SE Asia for over 8 years. On the upside training here is comparable to altitude training and when racing in cooler weather I can feel it (alas most of my races are in the heat)
Yeah, you can acclimatise/manage heat but add high humidity and that messes up stuff.
I live in Alabama as well, always hot and humid, did a half Ironman here, and when I started the run, it was 96 degrees with humidity in the 90’s. Only way I finished was ice packs in tri suit at each aid station, very proud of that 2nd place age group finish.
I trained for my first triathlon in Montgomery this summer! It makes any other environment refreshing.
Come to Dubai - 30 degrees at 6am this morning, 44 by 9am, quite humid too...!
In July I raced IM Vitoria-Gasteiz, there was a heatwave across Spain, locals were reporting 37º in the shadow and 43º in the run. Blew up, came back, finished strong. What a journey within myself to dig deep!!
Interesting video thanks, I am currently doing a 365 day running challenge in Cancun, Mexico, through the summer here, incredibly hot and humid. 28 days in, and the body is slowly adapting. Having lived in Singapore and run marathons there as well as racing in Kona, this is by far the worse, and the body just cant keep up no matter how much you hydrate, and use external cooling aids...
Thailand, Malaysia, Philippines ….. a normal day for us ! 🥵
To emulate Kona, you need a big ol' sun lamp and a reflective black floor for the radiant heat beating down on you.
Living in the southeast USA, living and training in high heat and humidity will make you suffer much more. Very informative video, thank you!
Glad it helped!
Yep, I have been training for the Marathon here in DC over the summer. Its pretty amazing when you calculate your pace times etc winter v summer.
I live in central Texas where the temp during the summer is often over 100F or 38C and the humidity can be quite high. Growing up here from mid 1950s to present often without air conditioning you get used to these temperatures and your body learns to deal with it. Keeping hydrated is key.
I am living in Taiwan...That are my conditions for 7 month of the year. No doubt it's much harder. I am always looking forward to cooler times.
this is what i do on a daily basis living in a tropic country, average daily temp at 30 degree celcius with over 85 % humidnity........
Summertime in Alabama means frequent 90-100 degree F days, and it is always crazy humid. Swim days are the best lol
Another excellent video! Next week, please try a triathlon in -50 degrees cold.
I just did my first Olympic tri two weeks ago in 86 degree weather and high humidity. I swam as expected and biked faster than expected. But by the run the heat was too extreme and I had to walk at least half the distance. I beat my goal time by 12 minutes but learned a hard lesson. Next time I’m doing a race later in the season. I’ll need a wetsuit for the swim but well worth it for a cooler run.
I think apart from the heat, overexerting on the swim and bike also didn't help. Where did you race btw?
@@jeromeibanez2891 I definitely didn’t feel like I overexerted. The problem is the weather started out in the low 70s for the swim, the upper 70s for the bike ride (and the breeze kept me cool), but just as I hit the run it started to get noticeably hotter and noticeably more humid. Unfortunately training indoors with a fan for the run didn’t prepare me for race conditions. But overall, I still performed well, and didn’t keel over from the heat… some people did. From my observation, at least half of the runners had to walk parts of the course (it didn’t help that half the course was uphill). I’ll be looking for a flatter and cooler course next year. It was the Steelman Tri in Bucks County PA.
I´m lucky to have access to a heat chamber like that every day for 6 months each year. It's called Rio de Janeiro!
Better take that heat seriously. Learn to love it! Live in it. Live for it.
Being a Floridian heat is a daily concern. Building a hydration plan through testing or trial in training is essential in the heat.
Reminds me of a kiwi friend who came to Malaysia for a brisk ride in the morning. He gave up 30mins after when the temp is just 24c and 90% humidity. That’s our coolest temp though.
Come and race Ironman Malaysia to feel some real heat. Way hotter than Kona🤯
So so true! 🇲🇾🥵👍
How did you regulate CO2-levels in that small tent? My experience is that rising CO2-levels have a huge impact on HR.
There is a lot wrong with this "Test". When I train in my front room with the window open and fan on, C02 increases significantly let alone being in a tent
@@williamwyn8892 Exactly. 👍🏻
Very very very good Point!
Man, humidity scares me. I'm in the Western US where I'll typically see 32-38 C in my garage on the trainer fairly frequently. But sticking a fan in front of the bike and cracking the garage door a bit makes things quite bearable since there's hardly any humidity whatsoever where I'm at. 90% humidity sounds like a nightmare.
I live in south Florida so this was a cute video.
Did Ironman Tallinn 70.3 this year. Temperature was up to 29 C and humidity at 80%. It is tough, especially the run.
Can you guys make a video on the math of liters of water vs salts vs carbs per hour? At the end is summed up as calculating a baseline and then having experience adjusting on the fly from there. I’d like to know how to shoot for a baseline first. The online calculators pretty much say to replace the exact amount of water per hour as you sweat and that is too much water (I’ve had a sloshing belly on the run for a few IMs). Thanks!
They made on on isotonic vs hypotonic vs hypertonic drinks that may be what you are looking for, I’d try searching for that
Great question Larry. We've actually written a blog in the past titled 'how much should I drink during exercise?' which should nicely answer your question. You can find that in the knowledge hub on the Precision Fuel & Hydration website.
The aim shouldn't be to shoot for 100% replacement as it's not necessary and will likely result in that sloshing feeling you've described. Exactly how much replacement you should aim for is going to largely depend on how long you're racing for and how extreme the amount of fluids (and salts) is that you're losing.
Having done Kona this in no way reflects an actual Kona ride. As someone else pointed out, add in a sun (heat source) that can cook you and a black (heated floor) but also do it fully clothed as IM does not allow bare or unzipped tops, plus a helmet. The one difference that makes finishing possible is there is a constant wind to cool you. You also need to cover the participants in sunscreen. And it is in no way a constant effort.....good luck with that.
Youse guys should do a bikram class, 90 minutes @ around 110 degrees.
Good training for the weather in the UK now getting hotter
weather is one of the most important factor. if you're standing under the hot weather for 30 minutes you can get dizzy even fever
What about air supply? Is fresh air being pump?
This is how we will watch tv in the future
Running my 1st marathon this Sunday in Thailand, early morning though (3-7am) at around 26-28 degrees celcius. I have only recently heard about electrolyte and salt replacement whilst racing. I havent practiced with salts during long run training, only sugar gels (Dever). I am a sweaty runner, but I dont think too salty. What would you recommend regarding salt replacement?
I did a race in Indonesia, very humid for me. I never tried salt tablets before and I tried them in Indonesia. I would recommend them. Don't take too many but at least take one before the race and bring some with you in case you need them. They help you to prevent cramps and also help you so you won't be as dehydrated.
Hi Mitch. We know exactly how brutal the training conditions are out in Thailand and doing some experimenting with your sodium intake in and around training is a good idea. If you haven't done it yet, a good place to start understanding how to use sodium in training/racing is to take our Fuel & Hydration Planner which is found in the header of our website. This will give you a breakdown of what we suggest you do pre, during, and post-hard sessions and races - although, it's important that you give everything a thorough test in training before rolling it out on race day so please, please, don't do anything significantly different this weekend!
Very humid. Rather you than me.😂 Good luck.
Is it like altitude where you have to live at that temperature or is just doing your workouts in heat sufficient to acclimatize?
Where can i get tents like this? Thanks
I live and train in Belize. You never acclimatize to these temps
Honest question - is it a good idea to exceed your normal max heart rate for extended periods? Is the increase in heart rate just a normal adaptation to temperature so running say 10 beats more than normal in higher temperatures is OK or are you beginning to put potentially dangerous stress levels on your heart?
Your normal max hr - call it your recent trend. Depends how high your recent trend was. Fundamentally you shouldn't run a high hr for long periods at any time, and furthermore your body won't let you: you'll either fatigue and have to slow down or get injured. You could run a high hr, but you shouldn't, except for short race efforts or high intensity training, which again should be well spaced. Could you dangerously stress your heart? If you're fit normally no. Obviously if you have a heart condition then any stress is a bad idea. Is high hr in high heat relatively more dangerous? Yes. But not necessarily for the cardio damage, more for symptoms related to heat stroke and dehydration. These can kill and are more likely to impact a fit person than a high hr. Elevated hr (beyond normal) is a signal you should pay attention to. Equally training or racing in hot conditions without an hr monitor is relatively risky.
@@ironmantooltime Very helpful, thanks!
32C? I just cycled 30k in 40C here in İzmir, Turkey 🔥
How about the humidity? 😉
How does heat affect performance?
*Laughs in Ironman Asia*
there's no wind and ventilation, there's no way this replicates real life situation. you're doing this in high CO2 level, and no wind to regulate body heat.
Fantastic video
Just come and train in malaysia guys 🤣 save you way more money
Riding in the heat is ok - have to take salt pills for cramps but other than that…ok. Now running in the heat? Awful. I hate it.
Homie works in sports science but isn't fit.
Migrate SEA and you dont need to workout in sauna beg.
first
Wow
Congrats