Have you got a hot race coming up? Here’s some practical heat adaptation advice that actually works.

Joining me on this episode is Physiologist Avish Sharma. He was the lead Physiologist for Triathlon Australia in the preparation for the Tokyo 2020 Olympics which always set to be a hot environment. 

In this episode we talk about:

• Why would you want to heat adapt yourself?
• Who is it beneficial for?
• Are there any negative implications of heat adaptation?
• How do you heat adapt yourself?
• How long do the performance gains of heat acclimation last for?
• Practical suggestions if you have a hot race coming up like Cairns or Kona
• What to do if you live in a cooler environment but have to travel to a hot race? 
• Some suggestions for pre-cooling strategies you can implement to keep your core temperature down

Avish has so many practical, evidence-based ideas here to help you with racing and training in the heat.

If you’re ready to understand exactly what you need to be eating to support triathlon training and perform at your best, join us inside the Triathlon Nutrition Academy | Learn More HERE

To connect with Avish, follow him on Twitter

For further reading on heat acclimation, here are a few papers of interest: https://pubmed.ncbi.nlm.nih.gov/24444197/ Costa et al. 2012. Heat acclimation responses of an ultra-endurance running group preparing for hot desert-based competition. European Journal of Sports Science.

Saunders et al, 2019. Special Environments: Altitude and Heat. International Journal of Sports Nutrition and Exercise Metabolism, 29: 210-219.
https://pubmed.ncbi.nlm.nih.gov/30676138/

Daane et al. 2017. Heat Acclimation Decay and Re-Induction: A Systematic Review and Meta-Analysis. Sports Medicine 48; 409-430
https://link.springer.com/article/10.1007/s40279-017-0808-x



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