Heat Training Interventions with Coach AJW | KoopCast Episode 179 (2022)
Episode overview:
This conversation is about how we as coaches practically implement heat training strategies for our athletes. You can find previous podcasts on this subject here.
AJW is a coach for CTS and imminent ultrarunning statesman.
Episode highlights:
(13:24) Two phase protocols: concentrated heat training 6-8 weeks before an event, maintenance phase, second phase of concentrated heat training pre-race, the traditional heat training model, learning from the first phase, compounding effects, fear of error
(38:40) Athlete experiences: initial shock, ideal temperature ranges, rapid adaptation, test your heat fitness outside, warm-climate athletes
(44:55) Ideal sauna temperature and duration: 180-200 degrees, 25-30 minutes, err on the side of less, more is not better, thermostat anecdote, minimum effective dose of 140 degrees and 15 minutes
Our conversation:
(0:00) Introduction: practical implementations of heat training, upcoming desert races, heat training is one of the best interventions to use
(2:15) Saunas: home saunas, convenience, gym saunas and complications, banter
(4:54) Implementing heat training: the first hot days of the year are a wake-up call, complications with sauna protocols, setup for heat training
(6:42) Who should heat train: examples, athletes across the country have different needs, access to saunas, work-life balance
(9:14) Accessibility and opportunity costs: training is most important, athletes with extra time are better candidates
(11:14) Keys 100 example: course description, training camps and two 10-day heat acclimatization cycles
(13:24) Two phase protocols: concentrated heat training 6-8 weeks before an event, maintenance phase, second phase of concentrated heat training pre-race, the traditional heat training model, learning from the first phase, compounding effects, fear of error
(17:07) Dress rehearsals: practicing heat training, camps, Zion 100k practice race example
(19:04) Two phase protocols mirror training: adding heat stress and training volume separately, sauna interventions are extra stress, example, heat training before and after training camps, examples of hot races, recap of the heat training protocol
(23:46) Heat training methods: overview, dry saunas are best, wet saunas for humid environments, hot water immersion, uncertainty of infrared saunas, overdressed running is silly, train in hot environments for experience, ranking recap
(27:45) Infrared saunas: lack of data, convenience, it may not get your core temperature high enough to acclimate
(29:20) Overdressing: Badwater example, problems with adding heat stress to running stress, overdressing creates a humid environment, better than nothing
(31:35) Dry saunas: the extra investment is worth it, examples, an extra 1-2 hours a week is worth your time, the value of heat training, it makes everything else easier, Western States example
(35:26) Mental training: confidence in heat training, saving mental energy mid-race
(37:14) Heat train your crew: Badwater example, one phase protocols suffice, the runner should not be worried about the crew
(38:40) Athlete experiences: initial shock, ideal temperature ranges, rapid adaptation, test your heat fitness outside, warm-climate athletes
(42:33) Acute sauna adaptations: visual progress via your sweat puddle, confidence boost from tangible results
(44:55) Ideal sauna temperature and duration: 180-200 degrees, 25-30 minutes, err on the side of less, more is not better, thermostat anecdote, minimum effective dose of 140 degrees and 15 minutes
(48:22) Heat training deterioration: 2-3% per day, avoid the sauna 1-3 days before the race, 2-3% acclimation deterioration is not a 2-3% performance decline
(50:12) Mitigating heat training deterioration: complications of having 5-7 days without heat training prior to a race, maintenance tools and pre-planning
(51:55) Revisiting heat training for crews: Michigan Bluff example, educate your crew
(53:31) Heat training exceptions: unexpected life events, insurance of the two phase protocol, old heat training practices, skin irritation exception
(57:24) Mix and match approach: alternating heat training methods is worth it, you don’t need a perfect protocol, something is better than nothing
(59:00) Performance impact of heat training: potentially the difference between DNFing or finishing, silver buckle example, most critical for high level athletes, high attrition during hot years
(1:02:47) Performance is multifactorial: challenges with ranking adaptations, heat training is worth ~5% in the literature, possibly closer to 10% in practice in ultras, the cost-benefit of heat training is excellent
(1:05:57) Heat training and GI distress: heat training mitigates stomach problems
(1:07:32) Heat training surveys: athletes who perform well without heat training can do better, Western States survey example
(1:08:47) Wrap-up: now is the time to consider heat training, resources in the show notes, Koop’s Cocodona adventure
(1:11:11) Outro: giving thanks, heat training is good value, share the KoopCast
Additional resources:
Buy Training Essentials for Ultrarunning on Amazon or Audible
Information on coaching-
Koop’s Social Media
Twitter/Instagram- @jasonkoop