Miscellaneous
Endurance Innovation is now on Patreon! Have a peek at our page and show us some love.3:00 how hot Frankfurt races helped promote innovation in thermal stress management7:00 the effects of heat on performance8:45 the role of sodium in maintaining blood plasma volume during exercise11:15 optimal sodium, liquid, and carb intake in racingCarbs as much as possible. But this must be trained!Liquid intake should be ~65% of plasma volume lost in sweat up to 1L / hr15:00 assessing sweat rate18:45 assessing sodium concentration in sweat22:00 advice for replacing sodium lostFocused on the bike leg in long courseAim for replacing 80% of sodium lost after the bike legLogistics of replacing sodium: in fluid vs other sources30:00 sodium preload (before the race) advice750mg - 1000mg of sodium the night before a race and the same amount again on race morning34:30 the effect of sodium and caffeine loading core body temperature during a temperature ramp testCaffeine can increase core temp more rapidly41:00 the case for heat adaptation trainingWho is heat adaptation for?Confidence building for folks who have struggled in the heat in the pastAnyone looking to improve performance through blood plasma volume increasesCan replace altitude training45:15 Mario’s protocol for heat adaptation trainingeach block is 5-8 days in duration, with 4-5 heat stress sessionsRecovery or base intensity only, no high intensity trainingCan travel to a hot area or do it at homeIf at home:25-28C ambient, no fanIncrease body temperature in the last 20’ by putting on warm clothing or stopping drinkingAfter the workout, hit the sauna or a hot bath with 38-40C water for 15-20’Repeat a heat block every 5-6 weeks in the early seasonNo closer than 10 days before a key race52:30 advice for non-heat block trainingAvoid the heat for training whenever possibleLower intensity if training in hot conditionsDo quality / high intensity work when its cool55:15 using the Core body temp sensor in training: the heat threshold ramp test5’ @ 55% of FTP in a 27-28C room with no fanAdd 8% of FTP every 5’Stop increasing wattage when core temp reaches 38.5CThen modulate wattage to keep core temperature as close to 38.5C as possibleStop test once power declines by 15% from maximum attainedAdd 0.3C to 0.6C to maximal temperature achieved to determine thermal threshold temperature 1:03:00 subjective core temperature experiments1:03:45 using the Core sensor in racingLearn more about Mario and Sisu Training on the web, Instagram, and Facebook.