Are we getting this all wrong?

Ever since I have raced, pre-cooling ice in my bottles has been a thing. So it was a surprise to see it compared directly to a heat acclimation protocol-and the results were even more fascinating.

The some fresh insights are from a recent study that put two strategies head-to-head: pre-cooling with crushed ice and heat acclimation training.

Here's the lowdown:

The Experiment

Fifteen cyclists were divided into two groups:

1. Pre-cooling Group: Trained in comfy, cool conditions and then ingested ice before their big ride.

2. Heat Acclimation Group: Trained in hot, humid conditions to get their bodies used to the heat.

The Results

Both strategies worked wonders for improving time-trial performance in the heat, but there were some cool (pun intended) differences:

- Time Improvement:

• Pre-cooling: Riders shaved off about 166 seconds.
• Heat Acclimation: Riders trimmed down about 105 seconds.
• Core Temperature: Pre-cooling kept the core temperature lower during the ride, which is a big win for endurance.
• Sweat Onset: Pre-cooling delayed sweat onset, meaning the body stayed cooler for longer.
• Thermal Sensation: Riders felt cooler with pre-cooling right before their ride.

The Takeaway

So maybe it was just the crushed ice that worked best all along. Actually, I have some criticism about the study, it seems like they didn't do a focused heat acclimation protocol and only 'trained' in hot conditions. This has shown to not be as effective, so maybe the results would be better with a different protocol. But anyway, for now, if you can't get in those heat-acclimation sessions, crushed ice ingestion before your ride is a fantastic alternative. It keeps you cooler, makes you feel better, and helps you perform at your best in the heat.

Click here to read the study.

On my mind"Talent"

“Talent” is just how hard you train when no one is watching. It’s not about innate ability but the relentless pursuit of excellence in solitude. The countless hours, the unnoticed sweat, and the uncelebrated effort – that's where champions are made. Your dedication in these moments defines your success. Remember, it's the unseen work that sets you apart. Keep pushing, stay consistent, and embrace the grind. Your future victories are built in these silent efforts.

Ridewell,

Damian

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