For the last few years, I have started racing in Winter & Spring. Since I live in CO, that means I'm usually training in cold temps for races in warm temps. I thought it would be really helpful to save this information in one easy to find spot.
FIRST OF ALL: BE SMART. This information is meant to be used as a tool, but you must listen to your body and your doctor when it comes to heat acclimation. Don't blame me if you decide to be a dumb ass, decide to sit in a sauna for an hour and wonder why you passed out.
One very important point that is not mentioned in any of the articles. (Not that I remember). DO NOT forget sunscreen. Sunburn affects your bodies cooling system. It affects your digestive tract. Nothing good comes from allowing yourself to get sunburned.
This first graphic comes from the Washington Post. If you have a problem reading it, you can click on the previous link.
Heat acclimation: Whether you are getting ready to race in a location that is considerably hotter than you live OR you want to get a jump on heat acclimation in the Spring, this video is for you.
When Dr. Patrick published this article in 2014, I had a 70.3 planned in AZ in Oct. That presents a challenge since I live in CO. I followed her advice in this video and spent up to 30 minutes, immediately post exercise. I started with 10 minutes and worked up to 30 minutes in the sauna. I continued this for 2 months prior to my race. When the race came, the temps were in the upper 90's, and I never even felt it. (I should also stress that in addition to the sauna work, Liz set me up with a specific plan to follow the day of the race. Sauna work is only a piece of the puzzle. Make sure you have a race plan in place.)
The video itself might seem a bit technical, but Dr. Patrick does a really good job of summing up each section.
Since the beginning of 2014, new sauna protocols for heat acclimation have come out. I've listed all the articles that I have on heat acclimation.
This article gives you a good guideline on how to start your sauna practice. I want to say that I disagree with the "no drinking" idea. I think that's way too dangerous. When I'm starting heat acclimation, I go for 15 minutes (no water). When I get to 30-45 minutes, I step out and drink at the 20 minute marks.
Another issue that I disagree with is "remain sitting". I sit, and I stand. Standing is considerable harder. I do that for a few minutes at a time and work up to whatever time I feel is good. My thought is that I'm running in the heat, I should mimic that stress as much as possible.
Again, this is merely a guideline. I don't follow this particular protocol. I base my practice on what Dr. Patrick recommended.
If you scroll down, you'll find links to other articles. Some are a little more reader friendly than others.