Anyone here incorporating heat acclimation training to their, well, training?
Two questions, what do you do practically to incorporate into your protocol of adaption/acclimation?
And, do you monitor your HR data during the workout?
For me, the best environment I have is to close all doors to the garage, which faces North West so it cooks in the afternoon sun, I wear basically winter warm riding gear with one extra layer on the body, winter skully, no fan, and ensure I have 1,5L plain water and 700ml of 89g carb mix (I make my own mix 70g 1:0.8 with maltodextrin and fructose + sodium citrate + 1 scoop of another product for taste) for my 90-120 minute endurance rides.
I do this for 5 days straight, ride outdoors Saturday and rest Sunday, rinse repeat for another two weeks (3 in total). The endurance sessions (3 per week) thereafter are all heat protocoled. The last 3 week block I change up to heat protocol the VO2/HIIT type sessions leading up to a two week taper before race.
The 2 recovery one week blocks between the 3 three week training blocks are also heat adapted. Gravel Grind(er)ing and Rabbit Mountain in the heat is another workout all by themselves.
It’s notable the difference a fan makes is huge, and fueling correctly does too. I should do additional fueling for the longer duration heat sessions but I do monitor pre- during and post-training nutrition to not do myself in.
Wrt HR data, I generally run lower than the proposed zones in the workout during standard training protocol (fans, vented room, cooler conditions) and have noticed with heat protocol, I am usually always sitting mid zone one zone up from proposed on the screen.
If you train heat adaption, what do you do?