How to Stay Cool While Training and Racing in Hot and Humid Conditions

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As we exercise, our bodies burn the calories that that we consume (i.e. carbohydrates, proteins and fats).  It is the breakdown of these calories and muscle movement that causes heat to build up and raise our core body temperature initiating the demands of the body to maintain its ideal body temperature of 98.6 degrees.  There are several ways that the body dissipates heat (skin and exhalation for example); however, the most complex system involves your ability to sweat.

Simply put, water molecules evaporate from your skin removing heat energy from inside your body, water molecules on your skin making you feel cooler.  The (endothermic) process of converting liquid to a gas is beyond the scope of this article; however, the ultimate goal is to maintain your body’s ability to efficiently dissipate heat during exercise.  What makes this process difficult is dealing with elements that we don’t have any control over – heat and humidity.

On hot days when there is little difference between the skin’s surface temperature and the ambient air temperatures, the skin provides only small cooling benefits – increasing the importance of sweating to rid your body of internal heat. In fact, when the temperature rises above 95 degrees Fahrenheit, you lose no heat at all from your skin – evaporation must to all of the work.  Humidity decreases your body’s ability to evaporate sweat because the air is already saturated with water vapor, reducing (and in some cases eliminating) the evaporation rate.  Though you and your gear/clothes may be saturated, it is not helping you in your cooling process – sweat must evaporate to remove heat from your body – plain and simple.  It is this concept that makes hydration so important; if you don’t have enough fluids to produce sweat you will over heat guaranteed (along with the negative side effects – performance and health wise).

On average, racers lose approximately 30-35 ounces of fluid per hour of exercise (the actual amount varies by body size, intensity & duration levels and heat/humidity levels).  There are numerous formulas floating around in the sports performance world regarding ideal food and fluid intake; however, keep in mind that there are three things that we need to evaluate regarding ideal performance nutrition: fluid intake (sports drink & water), electrolyte balance (sodium, potassium, calcium, magnesium) and calories (sources & amount).

5 Tips for Training and Racing in the Heat and Humidity

  • Wear gear that facilitate the evaporation process (avoid cotton at all costs)
  • Train at times that are relevant to your race (i.e. if you are going to be racing at 2:00 pm, then practice at this time “teaching” your body to acclimate to the heat & humidity
  • Avoid over-hydrating on plain water; drink a sports drink that has a 4-6% concentration rate for optimal hydration levels. If the concentration rate is too high or too low, your body will not absorb your fluids and you may become nauseous
  • Consume cold fluids; they absorbs faster than warm fluids; use insulated bottles to help you keep your fluids cold
  • During hard training intervals in the heat, back off of the intensity for 30 seconds; it is like shaking your hands over a jump

Be sure to pay attention to external signs of heat stroke sequence:

Stage 1: Dry skin (indication that you have stopped sweating). If this occurs, stop the workout. You have hit a point where your fluid levels are dangerously low.

Stage 2: Cold chills (visible goose bumps) – Your body is attempting to capture your attention; you  crossed the danger line; performance is irrelevant.

Stage 3: Become lightheaded, get a headache or feel queasy –  You are so dehydrated that your core body temperature has reached a critically dangerous point; bodily functions are being negatively affected.

Stage 4: The top of your head feels like someone has put a hot skillet on your head; your head feels “hot” – You are literally “cooking” yourself from the inside out.  Long term problems could result if you continue.

How to Find New Levels of Speed on the Track

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There are many different ways to train, depending on who you listen to.  Though each approach is designed to improve a distinct function, there is always some overlap.  The two ends of the spectrum are aerobic to anaerobic and here we will discuss the five elements that fill up the middle of this spectrum.  The key to ultimate success in racing is to combine all of the following elements into your training so that you will be able to compete closer to your anaerobic threshold for a longer period of time without fading.

Explosive Speed

This high energy training is designed to develop power and the ability to throw in bursts of speed when necessary (i.e. to bridge to a rider in front of you or after you go down and need to restart your bike) and to finish a race strong.  The duration of these intervals is usually between 15 and 30 seconds and can be completed 4 to 8 times while maintaining high output levels.  You will be enhancing your fast twitch fibers A (slightly oxidative) and fast twitch B (anaerobic).  Adjust your recovery time to allow for full recovery – don’t begin your next interval until your heart rate is around 20 beats above your resting heart rate.  The fatigue levels associated with this type of training is high and should not be performed within more than twice a week with a minimum of two days of recovery in between.

Sprint Speed

This type of training helps you adapt to high levels of lactic acid and oxygen debt.  The major benefit to this type of training is that it teaches you how to vary your speed within a race without depleting your glycogen storages (i.e. bonking).  The duration of these intervals is usually between 30 seconds and 2 minutes and can be completed 4 to 6 times while maintaining high output levels.  You will be enhancing your fast twitch fibers A and B as well as your slow twitch fibers.  Each interval needs to be started fully rested.  If you allow for this to happen, you will split your energy sources evenly between anaerobic and aerobic.  In my opinion, this type of training is the most productive for high level racing, yet is the most overlooked within a racers program.  High level racing requires that you get up to a fast pace quickly and then maintain it for the entire duration.  During the first lap, your respirations will increase, lactic acid will accumulate and your effort level will be very high.  If your muscles are trained to cope with the lactic acid level and oxygen debt of the initial sprint, your body will not be as “shocked” as a body that has not familiarized itself with this glycogen burning byproduct (i.e. lactic acid).  Due to the higher levels of lactate, you will experience significant muscle soreness and stiffness so keep the frequency of these workouts to two times per week (with a minimum of three days of rest for optimum performance).

VO2 Max

This type of training gets a lot of publicity and is tossed around by many performance coaches as the key indicator of ability.  There is credibility to this mind set due to the fact that a racer that has a greater oxygen uptake number should also indicate a greater aerobic capacity and hence the fastest racer – it is not that simple.  In a race, physical capacities as racers come down to combinations of all the other elements in one’s performance: anaerobic thresholds, technique and efficiency while fatigued and desire.

The benefit associated with this type of training is that your heart pumps a lot of blood per beat and your stroke volume is elevated during the recovery phase, which allows more blood to be pumped during the next working phase.  More blood means more oxygen.  By elevating your VO2 max, will allow you to perform closer to your aerobic capacity.  The duration of these intervals is usually between 2 and 10 minutes and are progressive (you will elevate your HR to a high output level within the first two minutes and then maintain for the duration of the interval).  Your interval count should be no more than 4 times in order to maintain workout quality.  You will be enhancing your fast twitch fibers A as well as your slow twitch fibers.  Your rest interval will be half of your work duration.  One interesting side note, since your VO2 Max is a numerical value determined in relation to body weight, the leaner you are the higher your VO2 maximum due to the increased mitochondria and capillaries (in relation to body fat) present to deliver oxygen.  These types of workouts can be completed three to four times a week with adequate hours of quality sleep and consistent food intake to enhance the recovery opportunity.

Anaerobic Threshold

At your anaerobic threshold, lactic acid begins to diffuse back into the bloodstream for use as a fuel.  If you slow down, you will activate your aerobic system; if you speed up, you will produce lactic acid at a faster rate than you can diffuse it.  Anaerobic threshold training teaches your body to perform at the highest point possible without exceeding your anaerobic threshold.  The duration of these intervals is usually between 1 and 3 minutes.  Your interval count can be as minimal as 10 and as many as 50 (depending on the interval duration) and still maintain overall quality.  You will also be enhancing your fast twitch fibers A as well as your slow twitch fibers.  The rest intervals are short – between 20 and 60 seconds.  It is the enhancement of your Anaerobic Threshold in conjunction with your VO2 Max that makes the ideal racer.  The combination of these two performance elements allows the racer to perform at a higher level of output and for the entire duration of the race! Anaerobic threshold training is not as demanding as VO2 max training; your day to day recovery will be quick.  By keeping your workout recovery times to a minimum, you are stimulating your aerobic metabolism more than you’re anaerobic.  Your lactate levels are not nearly as high (resulting in less residual soreness).   Additionally, you are breaking the effort into shorter segments than in distance training which allows you to perform at a higher intensity level developing your aerobic energy stem to burn more fatty acids in proportion to glycogen.  This side benefit leads to a leaner body which in turn drives up your VO2 Max – see how this disciplined form of training has all kinds of fringe benefits?  Most importantly, working at this level of intensity simulates race pace and all of the physiological changes that occur within a race.  As the body becomes more familiar with this effort, the easier the racing becomes.

Aerobic Training

Aerobic training teaches your body to conserve glycogen and burn fatty acids as a primary fuel source.  Benefits to enhancing your aerobic engine: you will engage the fat burning process within the first 10 to 15 minutes of aerobic exercise; expedites the delivery of oxygen to working muscles; increase your stroke volume within the heart; increases the capillary density within the muscles; increases the mass and number of mitochondria and helps release ATP aerobically.  The ironic element of Aerobic Training is that it is the discipline of training that gets pushed aside first, yet has substantial benefits.  Because we are so acclimated to the “No Pain, No Gain” mentality, we have tendency to think that the easy, long workouts are not productive.  If you want to get fast – go long and at measured aerobic enhancement intensity!  The duration of Aerobic Training intervals are usually between 15 minutes and 3 hours.  Due to the continuous nature of Aerobic Training, there isn’t any actual interval count. You will be enhancing your slow twitch fibers with this type of training.   A couple words of caution with this type of training.  First, don’t check out mentally and go too easy.  You need to be at 60-70% of your maximum heart rate to reap the physiological benefits we are looking for during these types of workouts.  Secondly, though the intensity is low, don’t jeopardize your mechanics of whatever type of training you are doing (i.e. pedal mechanics, swim stroke, etc.) to avoid any unnecessary injuries.  These types of workouts are ideal for working on mental rehearsal and breathing focus (more on these elements in future articles).

As you can see each of the energy systems provide important physiological benefits to a racers performance program.  When you incorporate the proper workouts into a week of training (based entirely on your race periodization – Pre Season, Pre competitive, Competitive) you are building a human body that is as capable as any motor that a mechanic can build for you.  It just takes a little bit of research and field testing on behalf of the racer to determine how to put all of the elements together at the right time and at the correct intensity levels for optimum performance.

6 Training Tips to Improve Your Lap Times

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Riding fast (and for a long period of time) is within your reach—it’s not just for the genetically gifted or factory riders. Many times, the simple things hold you back: quality/quantity of sleep, food, hydration, mental outlook, proper warm up and preparation to name a few.  It goes without saying – you must put in quality training (both on and off the track) to develop speed. However, many racers are surprised to learn that what they do off the track makes a big difference regarding how fast they go on the track. Use these six simple training strategies to improve your lap times.

1. Sport Specificity

You won’t become a faster racer by climbing rocks.  As a racer, sport specific speed and efficiency requires two elements.  First, the pattern of joint and muscle coordination must be specific to your racing. Second, you need to make sure that you are subjecting your body to the exact conditions and effort levels that you will experience on race day.  Through a year-long performance program that is based on the scientific overload principle, an athlete will move his or her level of speed and endurance to the next level incrementally from week to week and month to month.

2. Work Smart, Not Hard

Make the most of every workout by working out with a purpose. Before you embark on a training program (both on and off the track), establish 3, 6 and 12-month goals to help keep you focused when the physical training becomes difficult.    If necessary, consult with an online program or human performance coach (not an ex-mechanic!) to design a program that includes strength, flexibility, nutrition and mental development elements to maximize your training results in the shortest period of time. Your training plan should focus on quality, rather than quantity. High-quality training is specific to your goals and available amount of time to train.  Training beyond what is necessary will wear you down both mentally and physically.

3. Vary Your Lap Times & Training Intensities

Riding the same pace day after day creates a “speed rut”. Vary your riding durations and intensity levels regularly to become a stronger, faster racer. Include skills/drills, negative split intervals, heart rate ladders, long motos and short sprint intervals throughout the week of riding.  Your body will adapt to the various demands associated with these workout durations and intensity levels leaving you fresh for key races.

4. Eat Right

The only way your body is going to be handle higher rates of speed is if your body has the necessary fuel to grow and adapt to the stress you submit your body to.  The necessary elements are simple: fresh fruits, vegetables and lean sources of protein.  The fruits and vegetables provide your body the vitamins and minerals necessary for your overall health; an additional benefit is the high water content – this helps hydrate your body from the inside out.  The lean protein provides your body the amino acids necessary to rebuild the muscle tissue that you have torn down in training and racing.

5. Sleep More

When you look at the busy schedules that racers keep, sleep is usually bounced around by either going to bed late or getting up early.  This pattern of sleep deprivation eventually leads to a drop in performance, feelings of depression and frustration with training and life in general. Cutting sleep short will eventually undermine all of your fitness and race speed because during sleep, the body releases growth hormones that repair damaged tissue resulting from the stress of training.  As you increase the amount of either intensity or duration, the amount of sleep must also increase accordingly to maintain balance within the body.  Ideally we are looking for 8 to 10 hours of sleep a night for optimum performance on the track.

6. Warm Up Sufficiently

Riders frequently comment that they feel better at the end of a race than they do at the beginning (ironically lap times validate this feeling).  The reason for this is because the body has reached an optimum performance level within both the muscle tissue and the internal systems that deliver oxygen to the working muscles and remove the metabolic waste created in the energy producing cycle (i.e. lactic acid).  By warming up for 5-10 minutes with a Concept 2 rower, bicycle or a jump rope will get the blood flowing into your arms and legs along with raise your heart rate and your internal body temperature.  This will keep you from using the first few laps of your race to warm the body up.