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Cycling Core Body Temperature sensor

In the world of competitive cycling, athletes are constantly looking for ways to push their limits and optimise performance. Heat training, often referred to as “heat acclimation,” is one such method gaining popularity for its potential to help cyclists enhance their endurance, efficiency, and overall performance. It involves training in hot and humid conditions to allow the body to adapt and improve its ability to regulate temperature and cope with stress during extreme exertion.

But is it just the latest training fad, or is there method in the madness that is often delivered through hours spent on the turbo? Far from simply improving performance in the heat, recent research suggests far wider ranging reasons to consider it as part of your training.
After extensive internal research with our coaches and clients, Ride Revolution are excited to launch heat training as part of our offering. Available as either ‘peak’ focussed blocks, ongoing as part of our premium packages, or as a bolt on to any of our other packages.

See below for our list of reasons why you might want to consider heat training.

1. Improved Thermoregulation
One of the main benefits of heat training is its ability to improve thermoregulation, the body’s ability to maintain a stable internal temperature despite external conditions. During prolonged efforts, particularly in hot weather, the body works overtime to cool itself down, and heat training helps make this process more efficient.
When cyclists regularly train in hot environments, their bodies adapt by improving the efficiency of the cardiovascular system, including increasing plasma volume (the liquid component of blood). This helps with better circulation and thermoregulation, enabling the body to better cope with the heat during long rides or competitive events. As a result, athletes are less likely to experience the negative effects of heat, such as overheating, dehydration, or heat exhaustion.

2. Enhanced Sweat Response
Heat acclimation also leads to an enhanced sweat response, which is critical for cooling the body during high-intensity exercise. In hotter conditions, the body sweats more to maintain a lower body temperature, and this response can be trained to become more efficient.
Competitive cyclists who undergo heat training can increase their sweat rate and start sweating at lower core temperatures, which helps the body regulate its temperature more effectively. This means that during intense efforts, cyclists will be able to sweat more and cool themselves down faster, reducing the risk of overheating and allowing them to maintain higher performance levels for longer periods.

3. Improved Cardiovascular Function
Heat training not only improves the body’s ability to regulate temperature, but it also helps boost cardiovascular function. Cycling at high intensities in hot environments places additional strain on the heart and circulatory system. However, over time, the body adapts by increasing blood plasma volume, improving blood flow, and boosting stroke volume (the amount of blood pumped per heartbeat).
These cardiovascular adaptations allow cyclists to perform better under heat stress by maintaining blood flow to working muscles, preventing early fatigue, and improving overall endurance. Additionally, heat training can increase cardiac output, which is critical for sustaining effort during long rides or races.

4. Increased Red Blood Cell Production
Another notable benefit of heat training is its ability to stimulate the production of red blood cells. Red blood cells are responsible for transporting oxygen to working muscles during exercise, and having more red blood cells can improve endurance and performance. Heat acclimation has been shown to enhance the production of red blood cells, which can improve an athlete’s ability to maintain aerobic efforts over long periods.
By increasing the number of red blood cells in the bloodstream, cyclists can experience enhanced oxygen delivery to muscles, allowing them to ride at higher intensities without accumulating excessive fatigue. This can be particularly advantageous during events that take place at altitude or during long, gruelling races that require sustained efforts.

5. Better Mental Toughness and Heat Resistance
Cycling is as much a mental game as it is a physical one. Heat training can significantly improve a cyclist’s mental toughness, particularly when it comes to dealing with discomfort in hot conditions. Training in hot weather requires resilience, focus, and the ability to push through fatigue and discomfort, all of which are crucial attributes for success in competitive cycling.
By regularly training in the heat, cyclists can gradually build up their tolerance to the discomfort, helping them stay mentally strong when racing in high temperatures. This mental fortitude allows them to stay focused, continue pushing hard when others may slow down, and avoid panicking when they begin to feel the effects of heat exhaustion.

6. Improved Lactate Threshold
Heat training has also been shown to have a positive impact on a cyclist’s lactate threshold, which is the intensity at which lactate (a byproduct of anaerobic energy production) begins to accumulate in the muscles. This is an important aspect of cycling performance, as the ability to delay the onset of lactate buildup allows cyclists to ride longer and harder without fatiguing.
The physiological adaptations from heat acclimation can improve the body’s ability to buffer lactate and utilise oxygen more efficiently. As a result, cyclists may find they can sustain higher intensities for longer periods, reducing the likelihood of hitting the “wall” and suffering from an early decline in performance.

7. Improved Race Day Performance in Hot Conditions
Finally, one of the most significant benefits of heat training is its direct impact on race day performance, especially in warm conditions. Whether racing in a hot summer heatwave or in a region known for its extreme temperatures, heat-trained athletes will have a distinct advantage over competitors who have not specifically prepared for these conditions.
Because heat training improves thermoregulation, cardiovascular function, and mental resilience, cyclists who have undergone heat acclimation will be better equipped to perform well in hot weather. They will be less likely to experience fatigue or overheating, giving them the ability to sustain high levels of performance over the course of the race. This can be the difference between winning and finishing in the middle of the pack during a hot and gruelling event.

How to Incorporate Heat Training into Your Routine

There are many different ways to implement heat training, some more effective than others.

At Ride Revolution, we have partnered with CORE sensors to ensure consistent, reliable and effective heat training for all clients, regardless of the parameters within which they have to complete training.

Any further questions?

If you have any questions about heat training, please pop us a Whatsapp message or fill in the contact us form and we will be happy to assist.