When you are using your sauna bag, are you also monitoring your HR? My cue that I had reached the required internal body temp increase was when my HR went from 70-80 and shot up over 100 bpms just sitting there. It would usually take me 25-30 minutes in a legit sauna at a gym. Also, I’d prewarm myself up by either just having finished an outdoor ride, or warming up to a light sweat on a stationary bike, stair climber or treadmill.
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I haven’t yet, but I’ll give it a try. Can set up my garmin so I can see the readout.
Perfect! Seems like most protocols are for room temp to be 40+c so I’d say close enough.
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I might try this before a big event some day but it looks like a PITA - all the sweaty clothes and the extra load of laundry.
For those interested, this podcast with Bent Ronnestad has a discussion on heat training and tips/hacks from Burke:
(It’s a good podcast. Jack will try and get your email at the end by offering you a ‘secret’ 6 minutes of the interview. The question was Ronnestad’s favorite method of increasing performance. The answer is 3 days in a row of 30/15s (3x9:45min). One day rest then two more days. Five days of tapering before a race. One can also read Ronnestad’s 30/15 study for more details.)
Can you share the papers where you get 10% faster at 20C from heat training. Plus I don’t mean 10% faster for 45 mins, I mean for for multi hour rides.
Here you go. Ignore the first 3 minutes or so, but steady heart rate increase from the high 50’s to high 80’s low 90’s today. This was not post-exercise, so was not starting warmed up today, and I only had the “sauna” pre heating for 3 minutes or so before I got in. About 10 minutes in is where I felt myself start to really heat up. Lost 3# in 30 minutes - which is over 1L of fluids.
Will give it a whirl longer at some point and see if I hit an inflection point in that 30-45 minute range.
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