Episode 106 - Can Heat Training Help With Racing at Altitude and How to Execute VO2max Workouts

The Matchbox - A Cycling Podcast

Hello everyone. Welcome to the latest episode of The Matchbox Podcast powered by Ignition Coach Co. I’m your host, Adam Saban, and on this week’s episode we’re discussing whether or not acclimatizing for altitude can be substituted with heat training and how to best execute VO2max intervals.

Today’s show is also brought to you by Flow Formulas. Head over to flowformulas.com today to check out their full suite of endurance nutrition offerings and make sure to use the discount code “Matchbox” when checking out.

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Intro/ Outro music by AlexGrohl - song "King Around Here" - https://pixabay.com/music/id-15045/

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Summary

The conversation discusses the use of heat acclimation as a substitute for altitude training. The coaches agree that heat acclimation can be a good alternative if altitude training is not possible. Both heat and altitude acclimation increase blood volume, which can help with performance at altitude. However, heat acclimation should not be seen as a replacement for altitude acclimation, as the effects are not as significant. The coaches also discuss the stress on the nervous system during heat and altitude acclimation, and the importance of managing intensity during workouts. They also touch on the genetic variation in response to altitude and the potential benefits of heat acclimation over altitude acclimation. The conversation then transitions to discussing VO2 max intervals and how to approach them. The coaches advise against taking breaks in the middle of intervals and recommend adjusting the power target if necessary. They also emphasize the importance of pacing and mental strategies to push through the challenging moments of VO2 max intervals.

Keywords

heat acclimation, altitude training, blood volume, nervous system, intensity, genetic variation, VO2 max intervals, pacing, mental strategies

Takeaways

• Heat acclimation can be a substitute for altitude training if altitude acclimation is not possible.
• Both heat and altitude acclimation increase blood volume, which can benefit performance at altitude.
• Managing intensity during heat and altitude acclimation is important to avoid excessive stress on the nervous system.
• There is genetic variation in response to altitude, and individual differences should be considered when planning acclimation strategies.
• During VO2 max intervals, it is important to pace yourself and avoid taking breaks in the middle of intervals.
• Adjusting the power target and using mental strategies can help push through the challenging moments of VO2 max intervals.

Titles

• Genetic Variation in Response to Altitude
• Heat Acclimation vs. Altitude Training: Pros and Cons

Sound Bites

• "Heat acclimation and altitude acclimation increase blood volume."
• "The effects of heat and altitude acclimation are not as significant as altitude acclimation alone."
• "Adjusting the power target and using mental strategies can help push through the challenging moments of VO2 max intervals."

Chapters

00:00 Heat Acclimation vs. Altitude Training

09:07 Managing Intensity and Stress during Acclimation

12:01 Genetic Variation in Response to Altitude

19:34 Approaching VO2 Max Intervals