Heat Training Part Two: Barely Unbearable.

We talked last time about the basics of heat adaptation.  Now, here is how to do it in real life.

Like I mentioned, don't go out on an epic multi-hour workout in high heat. Recovering from that will take many days, which makes you slower, not faster.

Instead, dose yourself with slightly uncomfortable heat as frequently as your schedule allows. As you do more, you can up the temperature as you become more tolerant.  Here are some examples and pointers:

• Car trips.  This is my favorite so far.  Jack up the heat to the max in your car while driving anywhere, turning your Toyota into a rolling sauna from Hell.  The controls are literally at your fingertips, so you can cool it back down anytime you want.
• Jackets and extra layers at work. Put on enough layers so that you're sweating lightly at your job.  It's fun to tell people that you're "heat training", so this one is actually easier than you think.  If things get too hot, just take off a layer.
• Shorter workouts.
• Sleep in an extra layer of clothes.  Again, you want to be just warm enough to improve your tolerance, not ruin your sleep.
• Run on the treadmill or train on the bike for less than an hour with no fans.  This starts off feeling doable, but you are so glad when you're done!  
• Avoid cold. Don't swim in cold lakes, stand outdoors without a coat, or get involved with anything that will expose you to cold temps for long periods.  
• Up your game gradually.  Don't go overboard and ruin your training with heat. 
• It only takes 14 days to heat acclimate.  Don't start before you need to.

And that's about it!  If you have any other suggestions, let's hear them in the comments.

Comments

[Paul Burns]

You have inspired me to drive without using the a/c. No way I can sleep warm though. Another ideas: spend more time outside doing light yard work while drinking plenty of water, beer, lemonade, etc; wear a long sleeve shirt and a hat to protect from sun.