Bytagand the publication "Burn to shine: heat training, the lethal weapon of cyclists"
Top-level cycling has never been more demanding. The gaps are closing, strategies are being refined, and the slightest physiological improvement can make the difference between a victory on the Champs-Élysées and a place of honour. It is in this context that heat training, or heat training, is revolutionizing the preparation of the world's best cyclists. A radical, grueling, but devilishly effective method, adopted by the greatest to push their limits.
By Jean-François TATARD – Photos: Grok / DR
Heat training relies on very specific physiological mechanisms :
- Increased plasma volume, improving oxygen delivery to muscles and delaying fatigue.
- Improved thermoregulation, essential to avoid heatstroke during summer races.
- Optimization of sweating, allowing more efficient cooling of the body.
- Effect “altitude-like”, with stimulation of EPO production and an increase in the level of red blood cells.
- Endurance boosted, thanks to better tolerance to prolonged effort.
And these are not just hypotheses: many athletes have already validated this approach.
Pogačar, Campenaerts and others: why they rely on heat training
If a team or rider wants to dominate in July, they must be prepared to face the extreme conditions of the Tour de France.. Tadej Pogačar, double winner of the Tour de France, has understood this well. His coach and his UAE Team Emirates team have made Heat Training a pillar of his preparation.
As AS.com explains, “It is a central element in Pogačar's rise to power, a way to simulate extreme conditions and maximize his adaptability. "
Victor Campenaerts, a former hour record holder, is also a fervent follower of heat. He used this method to improve his heat tolerance and optimize his performance, especially during long and intense events.
As he told The Sun, “It's an approach that pushes you to your limits, but gives you an edge.tagand decisive in the race. "
Tanguy Turgis: from the end of his career to renewal with the PCO
But heat training isn't just for World Tour riders.. He is also making his way into the most ambitious amateur structures, notably thanks to visionary sports directors like Tanguy Turgis.
Former professional rider, Tanguy Turgis saw his career abruptly end in 2018 due to heart problems, when he was one of the greatest French hopes. A clean break, a shock, but also a turning point.
Rather than walk away from cycling, he chose to put his experience to the service of others. Today, he is the sports director of Paris Olympic Cycling (PCO), the largest amateur structure in the Île-de-France region, and it leaves nothing to chance in the preparation of its athletes.
Convinced of the benefits of Heat Training, he now includes it in the training plans of the runners who trust him.. "It's a method that, when used well, can really help athletes move up a gear.", he explains. Among amateurs too, races are won on the details, and adapting to the heat can be a game changer.
With his expertise and keen eye for performance, Turgis applies the same principles as the World Tour teams to his elite group. With structured training mainly based on home trainer sessions in hot and humid conditions. An innovative approach that is already bearing fruit.
Coaches at the forefront of this method
Heat Training is not a passing fad, but a major optimization tool for high-level trainers. Carles Tur, coach of the Q36.5 team, has integrated this method into his training plans. His goal? “Maximizing runners' adaptation to extreme weather conditions and improving their hemoglobin mass. "
The Bora-Hansgrohe team, for its part, is taking the approach even further with on-board body temperature sensors, making it possible to measure in real time the riders' adaptation to the heat.
How to train in the heat?
Adopting Heat Training is not just about riding in the middle of dodger without preparation. It is a precise protocol that can be broken down into several forms:
Training in hot and humid conditions : on a home trainer in a heated room, with thermal clothing to accentuate the effect.
Post-workout hot baths : immersion in hot water to prolong thermal stress and accentuate physiological adaptations.
Sauna sessions after outings : an effective way to increase plasma volume without additional mechanical effort.
Stagis in a hot climate : to combine altitude training and thermal acclimatization, a formidable combo.
These methods must be integrated gradually, under control, to avoid the risks of dehydration and overheating.
An essential approach for the years to come
With global warming and the intensification of racing conditions, Heat Training will become a must for cyclists aiming for performance.. The most advanced teams have understood it: it is better to prepare your body for the heat rather than to endure it. This type of training, although difficult, also allows you to boost endurance.
And if today they are champions like Pogačar and Campenaerts
Structures like the PCO, under the leadership of Tanguy Turgis, have already understood this and are applying these techniques at the highest amateur level. And one thing is certain: Those who neglect this method risk paying the price in the routes burning of the Tour… or the classics.
HEAT Training, a fad? No. A game changer...
Bytagand the publication "Burn to shine: heat training, the lethal weapon of cyclists"
