Heat and/or Humidity's Impact on Training

Cycling in hot environments (30-40°C) significantly impacts performance due to physiological stress, leading to a performance decrease of approximately 6-16%.

Non-acclimatised cyclists experience a 6-7% decrease in performance when temperatures exceeds 30°C.

Acclimatisation strategies have been shown to mitigate these effects, with reported improvements in performance in hot conditions after 10 days of acclimatisation reaching 8 to 15%.

Acclimatisation Strategies for Cyclists Ideal Exposure: The optimal number of heat exposures varies depending on factors like intensity, duration, and environmental conditions. Longer exposures (>14 days) typically yield more substantial and enduring adaptations than shorter ones (<7 days).

Training Protocols: Traditional methods suggest 60 to 90 minutes of daily training at elevated temperatures for about 2 weeks, using similar climate conditions or simulations.

Innovative Methods: Recent studies, such as those by Lundby et al. (2021), found that 10 days of acclimatisation using 35°C training with thermal clothing and hot water immersion effectively improves performance in hot conditions for highly trained cyclists. Implementing Acclimatisation

1. Start Early: Begin acclimasation at least 10-21 days before an event, with an emphasis on the 10 to 14-day window for significant physiological adaptations.
2. Daily Exposure: Aim for 60 to 90 minutes of exposure to heat each day, using natural environments or environmental chambers that simulate competition conditions.
3. Monitor and Adjust: Pay close attention to hydration, core temperature, and overall well-being to tailor the acclimatisation process to individual responses.

This approach leverages the body's natural adaptation mechanisms to heat, enhancing performance and safety for cyclists in hot conditions by relying on evidence-based strategies and recent scientific insights.

Find more information here: https://www.jsc-journal.com/in...

On my mindFatigue and mental breakdowns

As part of my next video, which is an experiment with me trying to beat the 10% progression rule with something I'm calling Adaptive Interval Training, where there is the freedom to go to failure in any given interval session.

But an advanced tip for training that might not make it into the video is to persist through the initial breakdown phase of the final interval, as it's crucial for ingraining form and psychological responses used during hard efforts. Instead of stopping at the first sign of fatigue, continue to adapt and maintain effort.

Effective Exhaustion (my term) occurs at the edge of physical breakdown, where adjustments in position, gearing, or cadence are made to cope. Avoiding full breakdown and excessive strain is key.

Sometimes, physical form might be compromised to focus on mental resilience—learning to mentally endure challenges. Ineffective Exhaustion, both physical and mental, involves giving up or significantly slowing down by choice, not just due to exhaustion.

Give it a try sometime when you are in control, because you will experience this in your cycling journey sooner or later at the hands of another rider.

Damian