
In the competitive triathlon world, athletes are always looking for ways to push their boundaries and optimise their performance. One increasingly popular method is heat training, also known as “heat acclimation.” This strategy involves training in hot and humid conditions to help the body adapt, improving its ability to regulate temperature and handle stress during prolonged exertion.But is it just another trend, or is there real value in hours spent under the heat? Far from being only about performing better in high temperatures, research is now showing that heat training offers a broad range of benefits that can impact overall triathlon performance.
At Tri Revolution, after conducting thorough research with our coaches and clients, we’re excited to integrate heat training into our programs. Whether you’re looking for specific ‘peak-focused’ blocks, continuous integration into our premium packages, or as an add-on to other services, we’ve got you covered.
Here are several reasons why heat training should be part of your triathlon training:
1. Improved Thermoregulation
A key benefit of heat training is the improvement of thermoregulation—the body’s ability to maintain a stable internal temperature despite external heat. During long triathlon events, especially in hot conditions, the body must work hard to stay cool. Heat training helps this process by improving the cardiovascular system, including increasing plasma volume (the liquid part of the blood), which helps circulate blood more efficiently and cool the body better. This adaptation makes it easier to cope with heat, reducing the risk of overheating, dehydration, or heat exhaustion during races.
2. Enhanced Sweat Response
Heat training enhances the body’s ability to sweat effectively—vital for cooling during high-intensity exercise. Triathletes who train in hot environments see an increase in their sweat rate and begin sweating at lower core temperatures. This improved cooling mechanism allows athletes to maintain performance over longer periods, as they can regulate their temperature more efficiently, even during intense efforts.
3. Improved Cardiovascular Function
In addition to thermoregulation, heat training boosts cardiovascular function. Training in hot conditions places extra stress on the heart and circulatory system. However, consistent heat training leads to adaptations like increased blood plasma volume, better blood flow, and increased stroke volume (more blood pumped per heartbeat). These changes allow triathletes to perform better under heat stress by maintaining blood flow to working muscles, delaying fatigue, and improving endurance. Heat training also increases cardiac output, crucial for sustaining effort over long races.
4. Increased Red Blood Cell Production
Heat training can also stimulate red blood cell production. These cells are responsible for transporting oxygen to muscles during exercise, so more red blood cells means better endurance and performance. By increasing the number of red blood cells, triathletes can improve their ability to sustain efforts over long distances without accumulating excessive fatigue. This can be especially beneficial during races at higher altitudes or long, gruelling triathlons.
5. Better Mental Toughness and Heat Resistance
Triathlon is just as much a mental challenge as it is physical. Heat training helps improve mental toughness, particularly when dealing with discomfort in hot conditions. Training in intense heat requires focus, resilience, and the ability to push through discomfort—all of which are essential for triathletes. By repeatedly exposing the body to the discomfort of heat, athletes develop mental fortitude, making it easier to stay focused and push harder when others might slow down due to the heat.
6. Improved Lactate Threshold
Heat training also benefits a triathlete’s lactate threshold—the point at which lactic acid builds up in the muscles, leading to fatigue. By improving the body’s ability to buffer lactate and utilize oxygen more efficiently, triathletes can maintain higher intensities for longer without succumbing to fatigue. This helps delay the onset of exhaustion, allowing for faster and longer efforts during a race.
7. Better Race Day Performance in Hot Conditions
Perhaps the most significant advantage of heat training is its impact on race day performance, particularly in hot weather. Whether you’re racing under the sweltering sun or in a region known for extreme heat, athletes who have specifically trained in hot conditions will be better prepared. Heat training improves thermoregulation, cardiovascular function, and mental resilience, all of which allow athletes to perform better in challenging conditions. This can make the difference between finishing strong and fading in a hot and exhausting race.
How to Incorporate Heat Training into Your Routine
There are various ways to incorporate heat training, and some methods are more effective than others.
At Tri Revolution, we’ve partnered with CORE sensors to ensure that your heat training is consistent, reliable, and tailored to your specific needs, no matter your training environment.
Have Questions?
If you have any questions about heat training or want to know how it can improve your triathlon performance, feel free to message us on WhatsApp or fill out our contact form. We’re happy to help!