Heat Exhaustion Prevention pt. 2

As a follow up to yesterday’s article, I thought it would be good to dive into heat acclimation a little deeper.  For those of you who live in the southern States, you know how the heat and humidity can play into your motos.  The rest of you, who don’t have the pleasure of riding in these conditions, getting used to the heat is crucial…especially if you plan on racing Loretta’s.  There is more than just riding in a hoodie during the hottest part of the day.

If you are in race ready condition, getting accustomed to the heat will be easier.  Even if you are used to running on a treadmill inside for an hour, you are going to get acclimated much faster than a couch potato.  When you begin to train in the heat, you will notice that you will sweat more (common sense) and more electrolytes are lost in sweat.  However, as time goes on, you will eventually sweat earlier and lose fewer electrolytes.  I am not a huge fan of sports drinks, but this is an exception.  Going half water and half Gatorade is a pretty good mixture.  Replacing the lost fluids/electrolytes are numero uno!

The best (and safest) way to get used to the heat is to do some light aerobic training.  If you are just acclimated, you may want to start out at 15 minutes of activity.  This could be as long as 3 or 4 days.  On average, total acclimation takes about 2 weeks.  For example, if you can normally run 60 minutes, by the end of the first week, you should be able to run close to 30 minutes in the heat.

I know it sucks to train when it’s hot, but consistency pays off.  If you train for 60 minutes in the heat, but miss another 60 minute session, doing 120 minutes the next day is not going to be as effective.  Plus it maybe potentially dangerous.  If you really can’t take the heat, train in the early morning or late afternoon.  Then you can work your way into the hotter temperatures.


Posted on Jun 10 2010, under Training | 4 Comments »


4 Responses to “Heat Exhaustion Prevention pt. 2”

  1. watch for gooose bumps or headaches when training it is a sign you’ve over trained GET OUT OF THE HEAT ASAP

  2. For sure. Those are not good in the heat.

  3. Hi,

    I work in the medical field. Just acquired exclusive license for an instant cool pack that can be manufactured in any shape. It is inexpensive and non- toxic. Can be activated at any time and has a four year shelf life.

    Best of all it gets down to 20 degrees C in less than a minute and lasts for approximately 30 minutes and is then disposable.

    Americam Heart Association gave it a Class 1 endorsement.
    USA military is looking to deploy it in Iraq, Afghanistan etc.

    Very useful for EMS uses, hospitals, military etc. and cost effective enough to actually be used in a preventive manner during the course of riding. Or afterwards, especially on the carotids to cool the head.
    Perhaps some performance gains at the end of a moto etc.

    Do you think it has merit in this arena.

    Adam

  4. Adam, I think it would be good during the summer months. Maybe wrapping it in a moist rag and placing it on you would be the best idea. It definitely sounds like an interesting idea though.

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