# Heat Training (Acclimation)

**URL:** <https://www.trainerroad.com/forum/t/heat-training-acclimation/438>\
**Category:** Training\
**Created:** [September 27, 2018, 3:01am UTC](https://www.trainerroad.com/forum/t/heat-training-acclimation/438 "2018-09-27T03:01:49Z")\
**Posts on this page:** 1\
**Showing post:** 18

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**Author:** ![MI-XC](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mi-xc/32/12993_2.png) [@MI-XC](https://www.trainerroad.com/forum/u/MI-XC)\
**Post date:** [June 20, 2019, 6:50pm UTC](https://www.trainerroad.com/forum/t/heat-training-acclimation/438/18 "2019-06-20T18:50:42Z")

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> [@kurt.braeckel](#):
>
> @MI-XC, please let us know how the HWI seems to work for you!

I am following the HWI recommendations of this article:

> **[Passive Heating: Reviewing Practical Heat Acclimation Strategies for...](https://www.frontiersin.org/articles/10.3389/fphys.2018.01851/full)**
>
> Heat acclimation protocols—both active and passive—have been employed by athletes in an effort to attenuate the detrimental effects of heat stress on physical capacities and sports performance. Active strategies have been extensively reviewed, but...

I’ve done 4 Heat Adaption (HA) sessions so far and today will be my 5th after my Carpathian Peak o/u workout. I am doing HA training only on my work days (5 days a week) and sorta “nothing” on my rest days (see below exception to this rule). Here is the protocol I follow.

1. I do all workouts above z2 optimized with a cool room and fans. My goal is to keep training performance high, so I don’t want to add another stressor of heat to that equation likely limiting my power output.

2. At the end of of intensity workouts I turn off the fans during the “cool down” spin to maintain internal body heat. After I get off the bike I immediately put on a sweatshirt hoodie and sweatpants, again to maintain internal body temperature as I prepare for the HWI.

3. HWI:

**Pro Tip:** You absolutely need thermometers. The first 2 sessions I only lasted 15-20 minutes of HWI. I thought it was because I wasn’t heat adapted, but then I realized I had the water way too hot (115+ F) and my body temperature also raised to over 103 F 😬. So for success and safety use thermometers.

Yesterday after Pettit with no fans it was not bad at all. I additionally lasted the full 30 mins during my HWI training. My next race is in 9 days and it’s expected to be 80+ degrees with high humidity. I will continue my HA training to see if it has any benefit. However, I can tell already that I’ve gained some mental adaptation of working in the heat.

**Extra Credit:** I have also introduced “living warm” every day to include rest days. Meaning I am ensuring I’m a little warmer than I’d prefer to be throughout the day. I may put on a little extra clothing during the day at work and keep the AC lower in the car and house. I want to be comfortable, but I also don’t need the AC blasting all day while I’m also going through HA training. The only exception to this is at night when I want to maximize sleep with a cool room.

I’ll update next week with how it’s been going.

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