In episode 213 of The Physical Performance Show Brad Beer shares a conversation with Dan Plews (PhD), Heat Training & Acclimation for the Endurance Athlete in this expert edition.
On today’s episode we cover the topic of training for heat acclimation featuring Dr Dan Plews. Dan Plews is an Applied Sport Scientist, Researcher, Coach and competitive Triathlete. As an applied Sports Scientist, Dan has worked closely with athletes who have won more than 25 World and Olympic titles in sports including rowing, kayak and triathlon. Dan was part of Rowing New Zealand’s preparations for both 2012 and 2016 in Olympic Games as a Sports Scientist.
As a Researcher Dan has a PhD in Exercise Physiology with a particular interest in heart rate variability and 30 peer reviewed publications to his name. As a Coach, Dan has coached three professional Ironman Triathletes to sub 8 hour times including Terenzo Bozzone, Jan Van Berkel and Tim Van Berkel. Recently Dan founded
endureiq.com an online learning hub for anyone interested in optimal long course Triathlon performance and a third course to go live is all about heat training and acclimation.
During this episode we talk through all manners of how an athlete can prepare to race in the heat and reverse engineer training to ensure the best performance on the day. Other topics covered in this episode include heat stress, the physiological adaptations to heat training, heat is a training tool, cooling strategies, active vs passive heat training strategies including saunas, spas and training in the heat and hydration and cooling strategies.
Listen in as we delve into the following:
- What is Heat Acclimation
- What happens when you have heat illness
- How the body withstands heating conditions
- Strategies on how to use Active and Passive Heat during Training
- Advantages of Long Course Triathlon or Races
- Practical Examples of Passive Heat Strategies
- Approaches and Best Practices in using Saunas
- Using Spas for heat training
- How to best maximise time and practices for heat acclimation
- Training based on Individual bios
- Talking about Heat Stress
- Best Tips to stay cool
- How an Ice vest is important in a marathon
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Quotes:
“There is no such thing as a hack, work on your long term goals.” – Top Tip to perform at your best
“Turn off your phones for an entire day.” – Physical Challenge
“Intensity is a driving factor of how hot we get.”
“Exercising in the heat is probably better than passive heat work.”
“Running economy is absolutely critical.”
“Start your race in a hydrated state.”
“Everybody comes with their own personal bios.”
“If you feel thirsty you really want to slow down.”
“If you feel cooler you will perform better.”
Tips To Stay Cool
1. Ingestion of cold beverages
2. Cooling of the mouth
3. Perception of heat
To follow Dr Dan Plews
Instagram:
@theplews
Twitter:
@theplews1
Website:
Plews and Prof
Website:
EndureIQ
Instagram:
@endure_iq
Twitter:
@EndureIq
Facebook:
@EndureIQ
YouTube:
EndureIQ
Episode 256 of The Physical Performance Show featuring
Dan Plews (PhD) Applied Exercise Physiologist, EndureIQ Founder. ‘High Intensity Interval Training (HIIT) for Endurance Athletes’
Timeline
0:00 Start
3:10 Introduction to Dr Dan Plews
6:59 What is Heat Acclimation
11:24 What happens when you have heat illness
15:47 How the body withstands heating conditions
25:20 Strategies on how to use Active and Passive Heat during Training
30:00 Advantages of Long Course Triathlon or Races
32:10 Practical Examples of Passive Heat Strategies
35:35 Approaches and Best Practices in using Saunas
42:30 Using Spas for heat training
44:30 How to best maximise time and practices for heat acclimation
48:26 Training based on Individual bios
50:10 Talking about Heat Stress
52:15 Best Tips to stay cool
54:45 How an Ice vest is important in a marathon
1:02:30 Top Tip to perform at your physical best
1:02:40 Physical Challenge for the week
1:05:00 Finish
People Mentioned:
Terenzo Bozzone – New Zealand Professional Triathlete
Jan Van Berkel – Swiss Ironman Record Holder
Tim Van Berkel – Australian professional triathlete
Callum Hawkins – British Runner
Patrick Lange – Professional duathlete and triathlete from Germany
Alistair Brownlee – British triathlete
Jan Frodeno – German triathlete
For questions and comments about this Episode
Send to the show host
@Brad_Beer (Twitter) or
@brad_beer (Instagram)
