Nutrition Training Protocol For Preparing To Race In Hot Environments

This protocol integrates heat-specific strategies into the comprehensive and elite nutrition training protocols. Racing in hot environments demands tailored approaches to hydration, electrolyte replacement, fuelling, and thermoregulation to counteract the risks of dehydration, heat exhaustion, and GI distress.

Overview

  • Duration: 12-16 weeks, incorporating heat acclimation and thermoregulation strategies.

  • Primary Goals:

    • Develop precise hydration and sodium strategies to match sweat losses.

    • Optimize fuelling for high-intensity efforts under heat stress.

    • Train thermoregulation techniques to manage core temperature during the race.

Phase 1: Advanced Baseline Assessment and Initial Adaptation (2-4 Weeks)

Objective:
Establish precise hydration and fuelling baselines, and initiate heat adaptation strategies.

Heat-Specific Adjustments

  1. Sweat Rate and Sodium Loss Testing:

    • Conduct sweat rate tests in warm conditions to determine fluid needs.

    • Use sweat composition testing (if available) to measure sodium concentration (~500-1,500 mg/L).

  2. Hydration Awareness:

    • Increase daily fluid intake by ~500 mL/day (e.g., ~3-4 L/day for a 70 kg athlete).

    • Add electrolytes (~500 mg sodium/L) to at least two servings of fluids daily.

  3. Thermoregulation Education:

    • Introduce athletes to cooling methods (e.g., ice packs, wet sponges) for in-session and race-day use.

  4. Gut Training:

    • Begin fuelling sessions with moderate CHO intake (~50 g/h) and fluids (~500-750 mL/hour).

Example Training Sessions

  1. Sweat Rate and Sodium Test:

    • Session: 60-minute run or bike ride in warm conditions (~28-32°C).

    • Focus: Measure pre- and post-session body weight and record fluid intake to calculate sweat rate.

  2. Hydration and CHO Practice:

    • Session: 90-minute zone 2 run with 50 g/h CHO and ~500 mL/hour fluid.

    • Focus: Evaluate early GI tolerance to fluids and electrolytes.

Phase 2: Progressive Gut and Hydration Training (4-6 Weeks)

Objective:
Increase CHO intake (~70-90 g/h) and fluid consumption (~750-1,000 mL/hour). Introduce heat acclimation strategies to improve performance in hot environments.

Heat-Specific Adjustments

  1. Hydration Strategies:

    • Train with increased fluid intake (~750-1,000 mL/hour) during moderate- to long-duration sessions.

    • Include sodium supplementation based on sweat composition (~500-1,000 mg/hour).

  2. Heat Acclimation Training:

    • Begin heat exposure during training to improve thermoregulation:

      • Train during the warmest part of the day (~28-35°C).

      • Wear extra layers if heat exposure is limited.

  3. Gut Training:

    • Focus on liquid CHO (~70-90 g/h) during long sessions to reduce GI stress in hot conditions.

  4. Cooling Methods:

    • Practice pre-session cooling with slush drinks (~250-500 mL crushed ice + sports drink).

    • Introduce mid-session cooling techniques, such as ice packs or cold water rinses.

Example Training Sessions

  1. Heat Acclimation Run:

    • Session: 90-minute zone 2 run in heat (~28-32°C) with ~750 mL/hour fluid and ~70 g/h CHO.

    • Focus: Monitor hydration tolerance and core temperature regulation.

  2. Cooling and Fuelling Trial:

    • Session: 2-hour run with pre-cooling (slush drink) and mid-session cooling (cold sponges).

    • Focus: Evaluate impact on perceived exertion and GI comfort.

Phase 3: Advanced Race Simulation and Fatigue Resistance (4-6 Weeks)

Objective:
Achieve race-day fuelling (~90-120 g/h CHO) and hydration targets (~1,000 mL/hour fluid). Refine thermoregulation and late-stage fatigue strategies.

Heat-Specific Adjustments

  1. Heat Simulation Runs:

    • Conduct long runs in heat or simulate heat stress with layers.

    • Test hydration and fuelling strategies, focusing on liquid CHO and sodium (~1,000 mg/hour).

  2. Late-Stage Fatigue Resistance:

    • Include tempo bursts in the final hour of long runs to simulate race surges under heat stress.

  3. Caffeine Adjustments:

    • Lower caffeine doses (~20-40 mg) to avoid overheating and GI irritation.

  4. Cooling Refinement:

    • Refine pre-cooling methods (e.g., ice vests, cold towels) and in-race cooling strategies.

Example Training Sessions

  1. Full Race Simulation in Heat:

    • Session: 3-4 hour run with ~1,000 mL/hour fluid, ~90-120 g/h CHO, and ~1,000 mg sodium/hour.

    • Focus: Refine race-day fuelling and cooling strategies.

  2. Late-Stage Tempo Simulation:

    • Session: 3-hour run with 5 x 5-minute tempo bursts in the final hour. Use liquid CHO and pre-cooling.

    • Focus: Evaluate fatigue resistance and thermoregulation under heat stress.

Phase 4: Precision Taper and Pre-Race Preparation (7-14 Days)

Objective:
Maximize glycogen stores, ensure hydration, and refine thermoregulation strategies for racing in heat.

Heat-Specific Adjustments

  1. Heat Acclimation Continuation:

    • If possible, taper while maintaining heat exposure during easy sessions (~30 minutes daily).

  2. Hydration and Sodium Preloading:

    • Preload sodium (~2,000 mg) the day before the race.

    • Increase fluid intake by ~500-750 mL/day during the taper.

  3. Carbohydrate Loading:

    • Maintain 8-10 g/kg/day CHO for 2-3 days pre-race.

    • Use low-fibre, easily digestible foods (e.g., white rice, pasta, fruit juices).

  4. Race Morning Cooling:

    • Consume a slush drink (~250-500 mL of crushed ice with sports drink) 30 minutes pre-race.

    • Wear an ice vest or cold towels during warm-ups.

  5. Pre-Race Meal (Race Morning):

    • Consume ~200-300 g CHO from low-fibre, low-fat sources.

    • Include ~500-750 mL water or sports drink with ~500 mg sodium.

Final Taper Week Training Sessions

  1. Heat Acclimation Easy Run:

    • Session: 30-minute zone 2 run in heat.

    • Focus: Maintain thermoregulation adaptations while tapering.

  2. Race Simulation Breakfast + Shakeout:

    • Session: 20-minute easy run after consuming the planned pre-race meal.

    • Focus: Finalize fuelling and hydration strategies.