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Training in HOT weather

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Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

Training in HOT weather

Old 06-15-11, 03:10 PM
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2wheeljonz 
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Training in HOT weather

I live in the Phoenix area and the only time my schedule allows me to train/ride during the week is after work (~5PM) when we are getting out highest temps of the day. It is not uncommon for it to be 106-112 degrees. Are there any advantages or disadvantages of doing training rides at these temps other than dehydration and hot water in the bottles after 20 min?
Thanks
Mel
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Old 06-15-11, 03:39 PM
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Two advantages I can think of are that you don't need to worry about freezing your ass off or bringing extra layers...
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Old 06-15-11, 03:49 PM
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Originally Posted by banerjek
Two advantages I can think of are that you don't need to worry about freezing your ass off or bringing extra layers...
I take an annual (or biannual when I'm lucky) training vacation to Tucson AZ, and with the mountains there I've routinely experienced >30° temeperature differentials on my ride. It feels really stupid packing arm warmers and wind vests into your pockets when it's 106°F in the shade at the start of my ride, but when I'm whizzing down Mt.Lemmon starting at 8,000' I'm grateful for the extra layers!
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Old 06-15-11, 04:03 PM
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An advantage is that you'll be well acclimated to heat. A disadvantage is that you can't make as much power when you overheat. When that happens you won't be able to train as hard so you will get less benefit. That's if you can finish the ride at all. There's not a lot of wiggle room between overheated but still riding, and heat stroke.
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Old 06-15-11, 04:15 PM
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But it's a dry heat. Try 95 degrees and 95% humidity.
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Old 06-15-11, 04:33 PM
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Originally Posted by ericm979
An advantage is that you'll be well acclimated to heat. A disadvantage is that you can't make as much power when you overheat. When that happens you won't be able to train as hard so you will get less benefit. That's if you can finish the ride at all. There's not a lot of wiggle room between overheated but still riding, and heat stroke.
I was going to respond with something similar. Perhaps you can ride indoors on a trainer a few days per week to get some intensity work.
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Old 06-15-11, 04:44 PM
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Originally Posted by Bob Ross
I take an annual (or biannual when I'm lucky) training vacation to Tucson AZ, and with the mountains there I've routinely experienced >30° temeperature differentials on my ride. It feels really stupid packing arm warmers and wind vests into your pockets when it's 106°F in the shade at the start of my ride, but when I'm whizzing down Mt.Lemmon starting at 8,000' I'm grateful for the extra layers!
The differentials can get huge in some areas if you're out for a long time -- I've seen 60° differences before. What sucks is you can get into situations where the low end is below freezing and the high end is quite warm.
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Old 06-15-11, 04:59 PM
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heat stroke is more about the ability for sweat to evaporate. so dry heat will more likely dehydrate you compared to giving you heat stroke.

the body can adapt though it just takes time. think about all those tennis academies in florida, or those double session football practices in central texas (hell I remember double session football practices in 90+F heat with high humidity even in rhode island summers).

its still dangerous though (because people still will pass out just walking around disney world). what you dont want to do is pair dehydration AND inadequate sweat evaporation.

also being on a bike is advantageous because the mere act of going 15-25mph will force the sweat to be evaporated and a higher level than just running around.
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Old 06-15-11, 05:04 PM
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^ This. I'd bike anyway even if it is that hots. Beats not riding at all. Maybe trainer or rollers to get some intensity later in the evening.


Originally Posted by runningDoc
heat stroke is more about the ability for sweat to evaporate. so dry heat will more likely dehydrate you compared to giving you heat stroke.

the body can adapt though it just takes time. think about all those tennis academies in florida, or those double session football practices in central texas (hell I remember double session football practices in 90+F heat with high humidity even in rhode island summers).

its still dangerous though (because people still will pass out just walking around disney world). what you dont want to do is pair dehydration AND inadequate sweat evaporation.

also being on a bike is advantageous because the mere act of going 15-25mph will force the sweat to be evaporated and a higher level than just running around.
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Old 06-15-11, 05:09 PM
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I read something recently about research that found hot weather training in fact improved athletic performance even at much lower temperatures. But they had not yet determined why.
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Old 06-15-11, 05:17 PM
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5 pm is the hottest time of day? That sounds awful if you work a 8-5.
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Old 06-15-11, 05:37 PM
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You could try riding early in the AM or you could buy lights and ride in the evening if that helps. I would take a CamelBak because in that heat, I would go through bottles quickly.

I have ridden here in 95 degree weather and it wasn't fun. We have had days here that have exceeded 110 and I saw people out riding. On those days, I do a night ride.
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Old 06-15-11, 07:56 PM
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Are you able to ride before work? I'm in AZ and I usually hit the road between 5:00 and 5:30am. Its been in the low 70s this time of day recently. I dunno if I could hang at 5pm. I'm from AZ and I wouldn't ride in that heat unless I had to.
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Old 06-15-11, 08:00 PM
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In the summer here in CO, I switch to early morning rides.
On the road at dawn, and finish ~8am.
- Low temps.
- Don't need to carry water.
- Little traffic.
- Avoid the CO Front Range late afternoon rainstorms.
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Old 06-15-11, 08:06 PM
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Originally Posted by elzy0000
Are you able to ride before work? I'm in AZ and I usually hit the road between 5:00 and 5:30am. Its been in the low 70s this time of day recently. I dunno if I could hang at 5pm. I'm from AZ and I wouldn't ride in that heat unless I had to.
my group ride starts at 5:07am daily, we are usually done my 6:30am, sun has just come up and it is survivable. Also riding after sunset is excellent...considering the alternatives. Riding in a wet jersey is always nice too, just soak it and ring it out.
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Old 06-15-11, 08:12 PM
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Oh stop complaining its a dry heat in Pheonix. Come to Texas near the bay with 100% humidity! You dont need no stinking water bottles, just open your mouth while riding and you stay hydrated.
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Old 06-15-11, 08:13 PM
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I try mountain biking in the evenings when its hot. Great 45 minute workout and your done. Hard to get a good workout at 45minutes on a road bike.

I live in Phoenix as well
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Old 06-15-11, 08:21 PM
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Originally Posted by azshtr
I try mountain biking in the evenings when its hot. Great 45 minute workout and your done. Hard to get a good workout at 45minutes on a road bike.

I live in Phoenix as well
seriously? 45 minutes at 169bpm should be a great workout, just ride faster.
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Old 06-15-11, 09:16 PM
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I worked 12 hours, then did 20 miles on June the 5th in Beaumont Texas.

I entered Memorial Herman Baptist Hospital sometime near midnight with renal failure and severe heat exhaustion.

I was back on the bike in 3 days, boo-hoo.
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Old 06-15-11, 10:24 PM
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Originally Posted by iheartbenben
I worked 12 hours, then did 20 miles on June the 5th in Beaumont Texas.

I entered Memorial Herman Baptist Hospital sometime near midnight with renal failure and severe heat exhaustion.

I was back on the bike in 3 days, boo-hoo.
well I am sure that was a good use of insurance money considering it was preventable with intelligence...
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Old 06-15-11, 10:41 PM
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I just rode around yesterday in Gilbert's farmlands at 5PM. 110 in the beginning with tailwind. 105ish at the midpoint with headwind the rest of the way. 101 at the end with a drenched tri top. The heat really drains you, but I'm positive it will help you in the long run. I liken it to running inside the gym vs running outside. Many people can run all day inside the gym but sometimes can't run at all outside. You'll be prepared for any weather and be relatively unaffected. If it's too hot... Start and end at 5am-8:30am~ Still kind of cool.

I'd echo the comments above. Try to wear something where your sweat will evaporate quickly. And if you haven't tried hot Gatorade yet, don't. Almost threw up from the ultra sweetness, but it was the only thing I had to drink. I'm going to try and switch to chewable forms for my electrolytes.

Can't wait for 90 degree 7ishAM mornings!! Yay........
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Old 06-16-11, 12:13 AM
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Originally Posted by Motobetird
Oh stop complaining its a dry heat in Pheonix. Come to Texas near the bay with 100% humidity! You dont need no stinking water bottles, just open your mouth while riding and you stay hydrated.
I feel your pain, rode today at 5:30 106F and 20 mph's winds double wammy. I hate this hot and windy weather.

Five day forecast for the Valley is 90F and 19mph SSE winds.
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Old 06-16-11, 04:28 AM
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Just wake up early to ride before work. Once you get into the routine, it's easy. I get the bike & everything ready the night before.
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Old 06-16-11, 07:03 AM
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Originally Posted by MikeyBoyAz
well I am sure that was a good use of insurance money considering it was preventable with intelligence...
I'd say it was. At least I'm riding while you are complaining.
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