Criterium Workout of the Week: Heat Adaptation
Hot and humid weather is the universal foe that impacts every summer race. Every year the best criterium racers from around the country go to Tulsa and from the moment they step outside the battle begins. Core temperatures begin to rise. Athletes feel the onset of fatigue quicker than normal. Headaches, nausea lead to irritability, all before a number is pinned and start line is toed. This is summer and it's time to get heat adapted.
The process of becoming heat adapted involves gradually exposing your body to hot and humid conditions, allowing it to adapt and become more efficient at regulating its temperature. This might sound daunting, but the results are worth it.
As you gradually increase your exposure to heat, you'll start to notice changes in your body. You'll sweat more efficiently, keeping your body cool and preventing dehydration. Your cardiovascular system will become stronger, able to pump blood more efficiently to your muscles and organs. And mentally, you'll develop a toughness and resilience that will serve you well in all aspects of life.
Consistency is key when it comes to heat adaptation. It's important to consistently train in the heat to maintain the adaptations you've gained. This might mean regular exercise sessions in hot conditions, or using techniques such as sauna training.
And of course, hydration is crucial for heat adaptation. Make sure to drink enough fluids before, during, and after exercise in the heat, and consider using sports drinks or electrolyte supplements to replace electrolytes lost through sweat. Athletes can sweat between 1.5 and 2.5 liters per hour so drink up!
Imagine having the ability to push through discomfort and fatigue with ease, feeling your body regulate its temperature as you press your advantage against un-acclimated competitors that live in their 72 degree air conditioned home, office and auto bubbles. That's the beauty of being heat adapted. When you've trained your body to handle the demands of hot and humid conditions, you're able to perform at your best, no matter what the weather brings. You'll find that you're sweating more efficiently, keeping your body cool and preventing dehydration. Your cardiovascular system will be stronger than ever before, able to pump blood more efficiently to your muscles and organs. And mentally, you'll be tough as nails, able to push through discomfort and focus on your performance with clarity.
Being heat adapted is like having a superpower that allows you to conquer any climate. Whether you're training for a race or just enjoying a leisurely ride, you'll be able to perform at your best and enjoy the journey without worrying about the heat.