---
title: "You need more than you think..."
date: 2024-08-10
categories: ["Hydration & heat"]
url: https://www.semiprocycling.com/digest/you-need-more-than-you-think
author: Damian Ruse (SEMIPRO Cycling)
---
# You need more than you think...

![](https://www.semiprocycling.com/digest/images/1d8913b487f8c4fc5eb25bd8.webp)

Heat acclimation (HA) training is widely used by endurance athletes to improve performance in hot conditions. And it's something I've brought up before--but this study offers a little more insight.

**We have an understanding of the process for heat acclimation but the longevity of these benefits after the training ends is less understood.**

This study focused on 20 elite male cyclists to examine how quickly physiological adaptations occur during a 5-week HA program and how rapidly these adaptations decay once normal training resumes.

- 20 elite male cyclists
- 23-24 years
- 67.1 mL/min/kg V02max average

**Intervention Overview:**

- Duration: 5 weeks.
- Frequency: 6 sessions per week.
- Training: 1-hour sessions on a stationary bike in sweat suits/winter clothing.
- Intensity: Started at 3.3 W/kg, adjusted to maintain heart rate at 70-75% of max.
- Environment: No external airflow, simulating high heat stress.

**Key Findings:**

- Rapid Adaptation:
- Significant improvements in heat tolerance, sweat rate, and total hemoglobin mass (tHbmass) were observed within the first 3 weeks, peaking by the end of the 5-week period.
- Short-lived Effects:
- The benefits of heat acclimation, including enhanced performance and physiological adaptations, began to decline rapidly after the training ended. **Within just 2 weeks, most of the improvements had returned to pre-acclimation levels.**

Practical Takeaways:

**While significant gains can be made within 3-5 weeks of heat acclimation, these effects are short-lived without ongoing heat exposure.** To sustain the benefits, athletes should consider incorporating regular heat exposure into their training, especially in the lead-up to key events.

This study underscores the importance of timing and maintenance in heat acclimation, with the effects peaking quickly but also fading rapidly without continued heat stress.

Find study here: [https://www.tandfonline.com/do...](https://www.tandfonline.com/doi/full/10.1080/23328940.2024.2383505#abstract)

## On my mind: People over perfection

As a coach who's spent years working with cyclists at all levels, I've seen first hand how crucial the right environment is for success.

We often get caught up in the numbers, the data, and the training plans, but the people you surround yourself with can make or break your journey.

**Working with people you like and respect isn't just a nice-to-have—it's essential.**

Sure, you'll face temptations to chase opportunities that don’t align with this, but trust me, it’s never worth it. The right environment fuels consistency, resilience, and ultimately, your long-term success on and off the bike.

Ridewell,

Damian

When you're ready to work with me check out my cycling coaching: [semiprocycling.com/coaching](https://www.youtube.com/redirect?event=channel_description&redir_token=QUFFLUhqbC1IemRuOHVlYnVMdzNSYmFNa2hTazduRGZMd3xBQ3Jtc0trdWV1RVhfNTRzUlJXbURKMWNRWS1TdGpfaHp5M2RfZVFxaEpxN0I4aEJNaXR0RXNNT0FfOWxDT1hfOXYzOXRRWXJqMnVPTy1SUlFZWGVFa2poUERaWm9sVWsyNW0zYzRrajVQOE1KZTNGb2RvWHFlOA&q=https%3A%2F%2Fwww.semiprocycling.com%2Fcoaching)