Bytagread the publication "Heat Training: Boost your performance with heat training"
Le heat training, or heat training, is gaining popularity as a way to optimize cycling performance. This method involves deliberately raising your core body temperature during specific sessions. Much more than just preparing for races in extreme heat, it improves endurance and efficiency, even in temperate climates. Discover its benefits, application, and precautions.
By David Polveroni – Photos: @core body temperature
Why adopt heat training?
Studies show that the heat training increases plasma volume (up to 10%), improves thermoregulation (earlier and more efficient sweating) and reduces heart rate at a given intensity. Body temperature drops by 0,2 to 0,4°C, promoting comfort and performance over long distances. It also boosts hemoglobin mass and mitochondrial enzymes, improving lactic thresholds and FTP by 5 to 8%.
Concrete example: Mads Pedersen
2019 World Champion Mads Pedersen uses the heat training for races like Milan-San Remo. On a home trainer, dressed warmly and without ventilation, he maintains a body temperature above 38,5°C. It's terrible, but terribly effective. " he confides on the podcast Long Distance.
His method: pedaling at 255-270 watts, letting his heart rate climb from 110 to 180 bpm. Today, pros like Pogacar are incorporating this practice, sometimes as an alternative to altitude.
How to structure an effective protocol?
A protocol of heat training extends over 8 to 14 days, aiming for a core temperature of 38,5°C for 60 to 90 minutes.
Options include:
- Outings in the heat
- Home trainer sessions in a poorly ventilated room
- Warm indoor clothing
- Post-workout sauna or hot bath (20-30 min)
Plan 5 to 7 weekly sessions, following quality, low-intensity workouts (Z2 max zone) to promote adaptation. For example, combine 1 hours outdoors with exercises, followed by 30 hour on a home trainer.
Monitoring with temperature sensors
Sensors like the Core Sensor continuously measure core temperature, helping to prevent overheating, adjust exposure time, and quantify heat load.
Precise monitoring ensures optimal adaptation without exceeding physiological limits.
Garmin tells us about our heat acclimatization on some meters, but what is this indication really worth? I invite you to reread Jeff's article on this subject.
Example of a 10-Day Protocol
Days 1 to 5 : 60 min endurance (Z1/Z2) with warm clothing (leg warmers, hat, long jersey, k-way).
Day 6 : add a post-workout sauna or hot bath.
Days 7 to 10 : 60 min in a warm environment, maintaining an internal temperature above 38,5°C.
For long-term effects, integrate 2 to 3 weekly sessions (8 to 14 sessions in total).
Essential precautions
Le heat training is demanding. Hydrate properly (sodium + electrolytes), plan recovery, and adjust your training load. If you experience dizziness or excessive fatigue, stop immediately. This method requires gradual progression to limit physiological stress.
Heat Training vs. Heat Adaptation
Do not confuse heat training et heat adaptation. The heat training stimulates physiological adaptations to perform in all conditions, while theheat adaptation specifically prepares for races in high heat, such as the Étape du Tour. The two approaches intersect but have distinct objectives.
Conclusion: A powerful method for everyone
Le heat training Improves endurance, accelerates physiological adaptations, and boosts performance, even in cool climates. Used by pros and accessible to cyclosportives, it requires rigorous planning and precise monitoring. Incorporate it to prepare for challenges, like the Épée du Tour!
