Crushing Iron Podcast #377
Topics:
- Overnight habit changes? – When it goes from cool to hot it’s like we’re creating a new habit. Take it slow and let your body get used to the changes.
- Deceptive mornings – When you look outside you may see a perfect, cloudy morning, but beware of humidity and dew point, even if the temperature looks nice.
- Wrapping your mind around Dew Point – Essentially, the higher the dew point, the harder it will be to breathe.
- Getting in shape and acclimating at once – A lot of times people will be cruising in the spring, then turn it up as it gets hot to get ready for a late season race. So, in essence, you’re trying to “get in shape” at the toughest time of the year.
- Chasing paces – This is not a time to chase your normal “perfect weather pace” while training, especially on intervals. If anything, slow down your warm up and realistically lower your interval goals.
- “I’m losing my fitness” – Just because you’re slower and having a tough time in the heat doesn’t mean you’re losing your fitness. Let yourself adapt and be patient.
- So much water in air it’s harder to get oxygen – This is more or less what’s going on with high humidity and dew points.
- Keeping ego in check – Can you get your ego in a place to realize training in heat is an exercise of long term building?
- Your pace could be 1:30 slower! – Look at some of the charts on effect of running in the heat. It’s amazing, really, how some say that a 30 degree temperature difference can increase your typical pace by 20%!
- How your body protects itself – If the body is under fueled or hydrated, it will take care of itself naturally. Listen to your body.
- Why Starky probably won’t win Kona
- Body weight, fat, and heat – The bigger you are, the more muscle you have to fuel, the tougher running in heat will be. This is the same with fat, which is why lean athletes typically perform better in the heat.
- How to be a better athlete in the heat – Prepare not only day of, but days before for big runs or rides. It’s these “easy training sessions” that we ignore that will add up.
- Core temp and acclimation – Whether training or racing, we want to keep the core temp down from the START. If you go out too hard and begin to overheat, you will not be able to get your core temperature under control.
- Benefits of training in the heat – Heat training has so many benefits and it’s probably the best way to train for elevation if you don’t live near mountains but will race in them.
- What you should do BEFORE a hot run – Hydrate . . . and not only the morning of. Stay ahead of hydration and keep it topped off.
- Perceived exertion while carrying fuel – Any extra weight will make running more difficult, including carrying water/fuel. But the trade off is well worth it. Just adjust, and slow down. The benefits are still happening even if you’re not going as fast as you’d like.
- How going rogue makes you pay – If you dig too deep of a hole, you will have a lot of bad workouts and getting back to your baseline will be an ongoing struggle.
- What to eat and drink after you run, especially in heat – You have to replenish. It’s very easy to get distracted after a workout, but your body needs to re-hydrate and fuel. Get your carbs in after a workout.