How to complete heat training session - Cycling coaching tip
Why Heat Training Matters in Cycling
For cyclists looking to optimise performance in warm conditions, heat training is a crucial adaptation strategy. Whether you're preparing for a summer race, a multi-day stage event in hot climates, or simply want to improve thermoregulation, structured heat training can enhance your ability to perform under thermal stress.
At Raceline Coaching, we tailor our coaching plans to include scientifically backed methods of heat adaptation, ensuring that athletes develop resilience while minimising risk. This guide explores how to implement heat training safely and effectively, with a focus on practical application for UK cyclists.
How Heat Training Works
During a heat training session, you exercise under elevated heat stress, aiming to raise your core temperature and Heat Strain Index (HSI). This can be achieved by:
Training in warm and/or humid conditions (ideal air temperature: ≥30°C/86°F).
Overdressing in cooler temperatures to create a microclimate around the body.
Training indoors without fans to reduce heat dissipation.
Physiological Adaptations from Heat Training
Increased plasma volume, improving cardiovascular efficiency.
Enhanced sweat response, allowing faster cooling.
Improved thermoregulatory control, reducing heat-related fatigue.
Reduced core temperature fluctuation, aiding endurance performance.
These adaptations make it easier to sustain power output in hot conditions, reducing the performance decline typically seen in unacclimated athletes.
Safe Implementation of Heat Training
1. Prioritise Heat Safety
Heat training can be dangerous if not done correctly. Overexposure to high temperatures may lead to heat exhaustion, dehydration, or heat stroke. Symptoms to watch for include:
Dizziness, nausea, confusion
Muscle cramps, tingling sensations
Headache, rapid heart rate, fainting
To reduce risks, ensure adequate hydration before, during, and after training. If you experience symptoms, stop immediately and seek medical advice.
2. Choose the Right Environment
Outdoor training is most effective when temperatures exceed 30°C (86°F).
If temperatures are below 15°C (59°F), overdressing is required to create sufficient heat stress.
High humidity can allow heat adaptation at slightly lower temperatures.
Indoor training should limit air movement (no fans) to maintain a high thermal load.
3. Optimal Clothing for Heat Training
In cooler conditions, overdressing is necessary. A layering system helps maintain heat stress effectively:
Torso:
Long-sleeved nylon base layer
Waterproof layer (to prevent sweat evaporation)
Thermal layer on top (traps heat)
Legs: Nylon/spandex tights
Accessories: Hat, gloves (if required in cooler air temperatures)
Alternatively, using a paint suit from a hardware store can create a highly effective heat chamber.
The Heat Training Session
1. Warm-Up
Begin with a short warm-up to ease into the session.
2. Maintain Heat Stress
Increase to 75–90% of FTP (functional threshold power) for cyclists.
Aim to reach Heat Zone 3 (HSI 3.0–6.9) within 20–40 minutes.
3. Sustained Exposure
Stay in Heat Zone 3 for 30–80 minutes (most common: 45–60 min).
Adjust clothing and intensity to maintain heat stress.
Expect heart rate drift, so power output may need to decrease over time.
Keep core temperature below 39°C (102.2°F) and HSI under 7.0.
Maximum heat exposure: 100 minutes per session.
4. Hydration and Recovery
Monitor dehydration: Signs include dry mouth, dark urine, and feeling lightheaded.
Estimate sweat loss: Weigh yourself pre- and post-session, including fluid intake.
Passive Heat Training for Enhanced Adaptation
Heat exposure isn’t limited to exercise. Passive heating through sauna bathing (≥80°C air temp) or hot water immersion (40°C water temp) post-training enhances adaptation.
Perform 20–40 minutes of passive heating after training.
Move limbs periodically to reduce blood pressure drops.
Stand up slowly after passive heat exposure to prevent dizziness.
Conclusion
Heat training is an advanced but highly beneficial adaptation strategy for cyclists. At Raceline Coaching, we integrate heat sessions into personalised training plans to optimise your physiological response, ensuring you are race-ready for any climate.
By implementing structured heat training safely and progressively, you can enhance performance, improve thermoregulation, and gain a crucial edge over competitors in hot conditions.
Interested in integrating heat training into your plan? Get in touch with Raceline Coaching today and start training smarter!