The Perks of Indoor Cycling and the Inevitable Sweat
Ever considered sweating profusely while cycling indoors on purpose? At the onset, cycling at home might seem like a breeze, but with increased intensity, you will notice the sweat dripping down your face. Within just 12 minutes of cycling, you might find yourself soaked in sweat, making you want to unzip your jersey. It’s a common scene for those into indoor cycling and turbo training.
The Objective of Heat Training
Contrary to popular belief, sweating profusely while indoor cycling is not a bad thing. In fact, many cyclists intentionally raise their body temperature during training sessions to around 38.5/39C. This process is known as heat training, and it helps them adapt to high-temperature situations by increasing their core body temperature.
Monitoring Body Temperature during Heat Training
While undertaking heat training, tracking your body temperature is crucial. Many athletes use a CORE sensor, a small wearable device that attaches to a heart-rate chest strap. With this tool, they can monitor their temperature, ensuring it doesn’t exceed the target range during training. By around 20 minutes, the body temperature typically reaches close to 39C, and the focus shifts to maintaining that temperature for the duration of the workout session.
The Rising Trend of Heat Training Among Athletes
In the realm of health and fitness, heat training is gradually gaining popularity, similar to cold water swimming and the Wim Hof Method. Several elite athletes, including Olympic champions and Tour de France winners, regularly engage in heat training to improve their performance. As these top athletes set trends, more amateur athletes begin to follow suit.
Adapting to Rising Temperatures with Heat Training
With global temperatures increasing, heat training is becoming increasingly important for athletes. A classic example of this was the 2018 London Marathon, the hottest ever, where temperatures soared to 24C. It led to several runners suffering from overheating, even though race organizers installed water spray areas to help participants cool down.
The Science Behind Heat Training
Renowned sports scientist Olav Aleksander Bu suggests that as the body heats up, it prioritizes cooling to protect itself, with more blood flowing to the skin and less to the muscles. Regular heat training can increase blood volume, enabling better temperature regulation and better oxygen supply to the muscles.
Implementing Heat Training: Should You Do It?
Before you consider heat training, it’s essential to weigh its risks. According to Brian Maiorano from CORE, heat training is suitable only for healthy individuals. Those with known illnesses, under medical treatment, or prone to heat-related conditions like dehydration or heat exhaustion should consult a doctor before attempting it. It’s also crucial to stay hydrated before, during, and after heat training sessions to prevent dehydration and overheating.
The Experience of Heat Training
Within the first few heat training sessions, your body begins to adapt to the high temperatures, allowing you to train longer despite the discomfort. However, Aleksander Bu recommends starting slow and not exceeding a body temperature of 38.5C. This optimal temperature varies from person to person, but generally, the goal is to raise the body temperature by 1.5/2C and maintain it.
The Aftermath of Heat Training
After a week of heat training, running in normal gear at a cooler 12C might seem like a relief. Your average heart rate drops, and it feels better to not be running hotter. However, whether heat training benefits every amateur athlete remains to be seen. But if you can tolerate the discomfort, the improvements in performance could be worth the sweat.
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