This New Training Is Why Pros Are Faster Than Ever. So We Tried It Too.

Summary

This video explores the concept of heat training, a method that promises to enhance cycling performance by up to 5% with minimal added time to weekly training. The host delves into the science behind heat training, which involves exercising with an elevated core body temperature to stimulate natural increases in Epo and red blood cell production. Expert insights from Professor Bent Rinstead and Dr. Yan Boon are featured, discussing the technique's effectiveness and how it's being utilized in professional sports. The host also shares a personal experiment, demonstrating an 11.4% improvement in FTP after two weeks of heat training, while cautioning viewers about the method's intensity and the need for proper hydration and gradual acclimatization.

Takeaways

• 🚴‍♂️ Heat training involves riding with an elevated core body temperature for 30 to 80 minutes, typically at a low aerobic intensity.
• 🌡️ To perform heat training, one can use a trainer in a warm room without a fan, wearing excess layers to create heat stress.
• ⚠️ It's crucial to stay hydrated and not overexpose oneself to high temperatures to avoid health risks.
• 📈 Studies suggest that heat training can lead to an average improvement of 8% at V2 Max and 5% at FTP after 10 days of acclimatization.
• 🏆 Heat training is being utilized by Olympic and elite endurance athletes to enhance performance.
• 👨‍🔬 Professor Bent Rinstead's research indicates that heat training can lead to a 2.5 to 5% increase in hemoglobin mass, similar to altitude training.
• 🤔 The exact mechanisms of heat training's benefits are not fully understood, but one theory suggests it triggers a natural increase in Epo due to fluid retention and plasma volume changes.
• 🏞️ World Tour Squad Lotto Destiny has integrated heat training into their preparation, using climate chambers for acclimatization.
• 🔍 Heat training's impact on performance is still being researched, with some studies showing increases in V2 Max and others not finding a direct correlation.
• 💪 Despite the discomfort, heat training has shown potential for significant performance gains and is a growing area of interest in sports science.

Q & A

What is heat training and how can it benefit cyclists?

Heat training involves riding with an elevated core body temperature for 30 to 80 minutes, typically at a low aerobic intensity. It can potentially improve performance by increasing hemoglobin mass and plasma volume, which can lead to a natural increase in Epo and red blood cell production.

What is the typical duration for heat training sessions?

While 30 to 80 minutes of heat training is recommended, a typical session lasts about 45 minutes.

How does one perform heat training safely?

Heat training should be done in a controlled environment like a warm room on a trainer without a fan, wearing excess layers. It's crucial to hydrate properly before, during, and after the session and to monitor body temperature to avoid overexposure and potential dangers.

What kind of improvements have been observed in studies on heat training?

Studies have shown average improvements of 8% at V2 Max and 5% at FTP after 10 days of heat acclimatization training, which are significant gains for endurance athletes.

What does Professor Bent Rinstead suggest as an accessible method for heat training?

Professor Bent Rinstead suggests using a heat suit or overdressing as an alternative to a heat chamber, which can achieve similar results and is more easily accessible.

How does heat training affect the body's blood parameters?

Heat training can lead to an increase in hemoglobin mass, which is similar to the effects of altitude training. This increase in hemoglobin can improve oxygen-carrying capacity and enhance performance.

What precautions should be taken when implementing heat training into a training program?

It's important to plan heat training carefully, considering the increased physiological load on the body. The intensity should be such that it raises core temperature to 38 to 38.5 degrees Celsius, and it should be done over a prolonged period, typically five to six weeks, five times a week.

How does heat training compare to altitude training in terms of hemoglobin mass increase?

Heat training can help maintain increases in hemoglobin mass for a longer time when done in the weeks following an altitude training camp, which might otherwise decrease quickly.

What was the personal experience of the video creator with heat training?

The video creator experienced a significant increase in sweat rate and found the training to be challenging and uncomfortable, but it led to an 11.4% improvement in FTP over two weeks.

What advice does the video creator give to those considering heat training?

The video creator recommends approaching heat training with caution, as it can be intense and uncomfortable. However, it can be a useful tool for improving performance if done correctly and safely.

How does heat training affect an athlete's perception of their performance?

While it's difficult to measure the exact impact, some athletes report feeling better trained and improved after a period of heat training, suggesting a possible placebo effect or genuine physiological adaptation.