Why take the risk that heat will end your race plans earlier than desired? This 6 week program incorporates 2 two week focused Heat Acclimation Training (HAT) blocks surrounded by 1 two week recovery/maintenance block. The plan should be applied over the final 6 weeks before the athlete's 'A'-Race and includes up to 24 scheduled Dry Sauna sessions. HAT adds significant physical stress on the athlete's body, and often coincides with high load pre-competition and low load competition (taper) training phase. Shifting HAT sessions to avoid the highest training volume day is encouraged. Additionally, the athlete should pay close attention to recovery and increase fluids intake, nutrient dense calories consumption, and sleep. It is recommended the dry sauna sessions be conducted immediately following an exercise bout that elevates the core body temperature.
The benefits to HAT is well documented. Research has shown athletes need 7 to 10 days of heat exposure in a row to experience adaptations. The adaptations include:
1) Improved Sweating Response. Sweating occurs sooner at lower temperatures.
2) Reduced Core Body Temperatures while Exercising and Increased Skin Blood Flow
3) Increased Total Body Water Retention and Plasma Volume
4) Increased Vo2Max, Power Output, and Time to Exhaustion
Highly personalized & dynamic training plan, applying periodization principles throughout the training cycle. No plan is cookie-cutter & allow athlete schedule flexibility. A long aerobic base period (Maffetone Principle, Zone 2), with 2 weekly long runs. Leverage O2 capacity with the speed and power assimilation through threshold runs, fartlek, progression runs, hill repeats, & intervals.
Incorporate Strength as part of regular routine to build stronger core, major/minor leg muscles, & balance