Heat Acclimation for Kona: Pre-Race Protocol
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If you are competing in the Ironman World Championships in Kona you should be preparing for the heat. If you’re coming from a cooler climate, proper heat acclimation can make an enormous difference in your performance. Here’s a simple protocol to help you prepare in the weeks leading up to race day:
Start Heat Training 2-3 Weeks Out
Research has shown that 10-14 days of heat acclimation can significantly improve performance in hot conditions. Aim to expose yourself to heat 5-7 days per week for 2-3 leading into Kona.Gradually Increase Heat Exposure
Begin with 20-30 minutes of exposure and gradually increase to 60 minutes over two weeks. If you can’t train outdoors in hot weather, simulate heat by using a sauna or steam room.Sauna Post-Workout Sessions
20-40 minutes in a sauna after your workouts is a great way to raise core body temperature and improve red blood cell volume, making it easier to tolerate hotter conditions. This is a great strategy for athletes unable to consistently train in hot weather.Train in Hot Conditions When Possible
Studies indicate that aerobic workouts in the heat, even for short periods, can boost thermoregulation and cardiovascular performance. If you live in a cooler climate, consider adding some indoor training where you can control the temperature and add some heat.Hydrate and Replace Electrolytes
During your heat training, stay hydrated and use electrolyte drinks to replenish sodium. Heat acclimation increases your sweat rate, so maintaining hydration is crucial to avoid dehydration and cramping.
Reminder: Take a Conservative Approach
Adding heat stress to your training comes with risks if not done progressively. Start slowly, listen to your body, and pay close attention to your hydration and electrolyte balance before, during, and after sessions. Heat stress is powerful, but it needs to be approached cautiously to avoid dehydration, heat exhaustion, or other risks.
