Gordo, thank you for the fantastic insight, experience, and research you bring to leading this community. My question goes back to the heat acclamation you reference. When should Heat Acclamation take place? Should water be consumed if doing active acclamation with more clothes? The Multisport Nationals are the first week of June in Omaha, Nebraska. Last year's race was with 91 degrees and 83% humidity. I plan to complete the heat Prep for 7 Days two weeks before the race, following your protocol of passive (30 minutes Sauna) and Active (60 Minutes of Extra Clothes.)
Sooner the better, in my view. That way it won't disrupt your specific training, which is the most important.
Related to this observation, be clear with the goal of each session (heat or performance). If the goal is performance then don't add extreme heat.
Hydration is an important adaptation that you'll want to train. So, yes, boost your intake. You don't need to train dehydration tolerance. We get a greater benefit from training our intake capacity.
With Jason's protocol, consider doing it twice (he mentions this in his book). Do it once to see how you respond, then get further heat every other (or every third day), then repeat as you wrote in your comment.
I find frequency is the most important aspect of heat prep. By using frequent sauna, I keep the sessions in the 15-20 minute range and don't get depleted/tired from them. Kicking off with 30 minute saunas can be very fatiguing.
For active, no fan indoor cycling is my favorite. I don't need to ride hard to get a good sweat going.
Another thing you'll need to figure out - how far do you need to back off the bike power and run pace to avoid melting down? There will be late-run carnage in those events. The bike has the benefit of cooling from the wind, but that's reduced as the humidity climbs.
Skip the aero helmet, stop to fill clothes with ice (early on run, if available) and stay wet.
Thank you for the quick response. I appreciate the indication to do the 7-day acclamation sooner rather than later so as not to impact the training and reduce water consumption. Thanks Again Jamie
Gordo, thank you for the fantastic insight, experience, and research you bring to leading this community. My question goes back to the heat acclamation you reference. When should Heat Acclamation take place? Should water be consumed if doing active acclamation with more clothes? The Multisport Nationals are the first week of June in Omaha, Nebraska. Last year's race was with 91 degrees and 83% humidity. I plan to complete the heat Prep for 7 Days two weeks before the race, following your protocol of passive (30 minutes Sauna) and Active (60 Minutes of Extra Clothes.)
Sooner the better, in my view. That way it won't disrupt your specific training, which is the most important.
Related to this observation, be clear with the goal of each session (heat or performance). If the goal is performance then don't add extreme heat.
Hydration is an important adaptation that you'll want to train. So, yes, boost your intake. You don't need to train dehydration tolerance. We get a greater benefit from training our intake capacity.
https://trainright.com/ultrarunners-heat-acclimation-cheat-sheet/
With Jason's protocol, consider doing it twice (he mentions this in his book). Do it once to see how you respond, then get further heat every other (or every third day), then repeat as you wrote in your comment.
I find frequency is the most important aspect of heat prep. By using frequent sauna, I keep the sessions in the 15-20 minute range and don't get depleted/tired from them. Kicking off with 30 minute saunas can be very fatiguing.
For active, no fan indoor cycling is my favorite. I don't need to ride hard to get a good sweat going.
Another thing you'll need to figure out - how far do you need to back off the bike power and run pace to avoid melting down? There will be late-run carnage in those events. The bike has the benefit of cooling from the wind, but that's reduced as the humidity climbs.
Skip the aero helmet, stop to fill clothes with ice (early on run, if available) and stay wet.
g
Thank you for the quick response. I appreciate the indication to do the 7-day acclamation sooner rather than later so as not to impact the training and reduce water consumption. Thanks Again Jamie