Adjusting to the Heat - Racer X Virtual Trainer
- lower core temperature required to start sweat response (start sweating earlier)
- higher volume of sweat (more potential for greater evaporative heat loss)
- increased plasma volume (decreases heart rate and allows for more sweat loss before large decrements in performance. Temporary but is replaced by other changes that have the same end effect)
- decreased skin temperature (helps keep core cooler and decreases perceived exertion)
- conservation of sodium chloride (helps maintain proper electrolyte and ionic balance)
|Anyone remember this moment at Freestone (2010) when Dean Wilson thought the moto was over? This was most likely a combination of just being a rookie and the onset of heat exhaustion.
Photo: Steve Cox
|Proper heat acclimatization will help you perform to your potential and help you avoid heat related injuries ranging from heat cramps all the way to heat stroke.|
How to Acclimate
Becoming acclimatized to the heat actually increases your fluid intake requirements since your sweat volume increases and your plasma volume is higher. This means you have to increase fluid intake both during exercise and throughout the day. A good way to estimate how much fluid you require during training is to weigh yourself before (naked and dry) and then again after the first 100 minutes of training to measure your weight loss. One pound of weight loss means drinking half a quart of fluid as replacement. If you track what you did drink and add what you are required to drink to maintain your body weight, you can formulate a drinking rate that will keep you as close as possible to a zero net loss of fluid weight. Relying solely on your thirst mechanism to drink will always leave you behind in the fluid balance race. Drink on a schedule and before you are thirsty to ensure adequate hydration. Using drinks with electrolytes can help with both acclimatization and performance in the heat due to the body’s quest to retain sodium chloride and plasma volume. Check out this article on hydration.
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Another important consideration is that heat acclimatization is specific to humidity. The adaptations are different for hot/dry environments vs. hot/humid environments so it is best to plan your acclimatization strategy to match your specific race environment. If you live out west and have never been to a place like Loretta Lynn's (or the East Coast for that matter), then you will soon discover how humidity can significantly degrade your performance.
Heat acclimatization reverses itself rather quickly once the heat stress is removed. Heat acclimatization will be retained for one week but 75% of the adaptations are lost within three weeks. More frequent exposures to heat/more exercise sessions in heat will slow this rate of loss. Similarly, leaving the hot environment during the acclimatization process will extend the total period of time it takes to become fully acclimatized. The most efficient acclimatization process takes place when you can stay in the hot environment for the entire time period required to acclimatize. Motocross is a very physically demanding sport. Heat only adds to the demands placed on your hard working body. Proper heat acclimatization will help you perform to your potential and help you avoid heat related injuries ranging from heat cramps all the way to heat stroke. Make sure all your hard work and dedication are not hampered due to the hot environment at the races – acclimatize properly and make sure you can handle the heat. Not sure of the signs for heat exhaustion, then check out this article.
Seiji Ishii is the head coach of www.coachseiji.com. Coachseiji.com provides online coaching and personal training services to motorsports athletes. Coach Seiji has worked with both pros and elite amateurs including: Heath Voss, Ryan Clark, Austin Stroupe, PJ Larsen, Hunter Hewitt, Drew Yenerch, Rusty Potter, Jason Anderson, and Andrew Short. Learn more at coachseiji.com or contact Coach Seiji directly.
That's it for now, until next time, good luck with your training and remember, if you have a question, log on to the Virtual Trainer Expert Forum and have your question answered by a panel of experts. In addition, be sure and check out the Racer X Virtual Trainer archive section. Your complete one-stop information zone for motocross fitness.