Heat Training - How You Can Use It To Get Faster

[@gcn]

Is Heat Training something you would consider adding to your schedule?

[@Blaze16159]

I have been doing it without knowing it lol

[@johanneskleiser7319]

How many heat sessions/ hours do you recommend doing each week for maximum gains?

[@erlendsteren9466]

Absolutely not, because the sweat is a huge problem , causing wounded skin inside my bibs. Those wounds it what holds me back so I cant ride maximum miles day after day.

[@FTA38yearfreeride]

If you are not racing there is no point to it.

[@erlendsteren9466]

@@FTA38yearfreeride Thats true, but hitting the best capasity you can is fun. But for me skininjuries because of friction and wetness is holding me back. Avoiding set backs because of injuries is more efficient getting into to top form. I look forward to some holiday with good training at 900 meters above sea level. That will give me a slight altitude-boost. That said, Chris Horner was able to put in a huge load of training in the heat befor he won Vuelta Espana, so he probably did not have the soreness issues that has been hitting me too often sweating on my indoortrainer.

[@chad85100]

I’m average cyclist. Ride 3 times a week about 85-110 miles a week. All summer here in Austin Texas I was riding in 95°-100°+ and averaging around 21-21.7 mph. each ride. Now it’s cooling down and all of a sudden last two weeks I’ve been averaging 21.8-22.6 mph. (Still on the mid to high 80’s but feels much better ). Texas HEAT training.

[@bobfoster687]

Lived in Houston for 25 years. The definition of Heat Training!!!

[@piptazo1]

Me too!!

[@robertlight2370]

Brisbane, Australia here. About to start my annual 4 or 5 months of heat and humidity training. Or as we call it, summer.

[@gcn]

Heat training while you sleep? 😂

[@kokonanana1]

@@gcnWhile riding a bike! A/C while sleeping.

[@janmaartenzimmermann2443]

We absolutely need this video about specific heat training sessions and how to fit it into normal training. Keep up the fantastic work 👏💪

[@stanislaogerman3743]

A part two would be a worthwhile video

[@johnsaxelby8030]

I did heat training preparing for the Head of The Charles regatta. There is no doubt that it improved my performance. It is not much fun but it pays off for the big races. I wear the Core monitor when riding or rowing.

[@francikaa1]

This has to be one of the eureka moments in cardio training, but it also means pleasure becomes suffering.

[@Markhypnosis1]

Since when has riding indoors been a pleasure? 😳😳😂

[@cb6866]

Thanks Dr O and crew . That device is expensive, to go along with all of the other devices I already own , and rely on . I'll just stick with the tried and true system , yup , digital input required .Sometimes a passerby will very thoughtfully offer to help with this . Car drivers can be very kind !

[@davidhutchins3455]

Brilliant! Thank you!! More of this and science-based performance gains please! Thank you amazing team!

[@ChrisHamblin-b6m]

Good video, probably not the most obvious title for lasting 'searchability'... but as this is much more relevant / accessible for the majority of people vs. altitude training definitely a topic to visit in more detail. Thanks

[@Rick-B8]

More education about heat Trng? Yes, please. This stuff is fascinating.

[@paperxray]

Would like to know more. Would be cool to do a series similar to Dan's series and can do deep on a subtopic per video. Perfect for Ollie’s science background. On a side note - wasn’t planning to watch the video since it had an ad tag and the title is ambiguous. Turned out to be informative.

[@JayKay-dt1ld]

Great video - very informative. I’d like to see another one on this topic; perhaps taking someone through a twelve week heat adaptation. As someone who lives in a cold climate, but takes part in events in hot climates, this would be really useful. Cheers.

[@aquabikeworld]

This year I really suffered from the heat - not so much on the bike as I couldn't do too much training due to some health issues - but in everyday's life. So I'm really eager to learn more about heat training if it really helps not only to improve your performance but also improves temperature regulation and heat adaption off the bike. So a clear YES from me for more specific heat training videos! ☝

[@HKRoad]

Thanks Ollie - more of this stuff please!

[@LegSpinna]

But why is Ollie 'Two-Chains' Bridgewood dressed like a painter and decorator?

[@newttella1043]

This might be the worse/ most ridiculous product placement ever.

[@HalNewberry]

Keep high level training content coming - the more granular the better

[@alasdairgillies6808]

I’d love to hear more… or at least, see more of you looking like a paint sprayer!🤣. I’ve always found that hot weather drains me… very noticeable. This weeks autumnal 12’c ish is just perfect… summer kit and cool. So I would probably benefit measurably from some of this structured heat training. Let’s see further video Oli

[@mohamednemazie704]

Definitely need more vids on heat training!

[@StratoJohn]

Interesting stuff Ollie. I think I've been inadvertently doing heat training, starting gentle zone 2 rides on the turbo trainer thinking I won't need the fan on, then sweating buckets by the end!

[@rolling-along]

There is an audience for this heat content, please edificate us! Science, physics, cycling, biology and biomechanics. Go HARD

[@kestralrider313]

I had picked up on the benefits of training in the heat in the 90s but I assumed that I was only building tolerance (mostly mental), not actually improving FTP; science and GCN videos seems to show both are possible. I could notice that from living and training in a very hot city in California gave me an edge on races when it was hot, appearing to suffer less than others. I do caution riders doing long solo rides in the heat; I did once got heat stroke, temporarily forgot phone number, address, etc..,on a solo century in 41-43C. Stupid choice, but we often think we're invincible in our 20s.

[@sawworx8194]

Yes, please make more videos about this! Like how is 12 weeks riding with low power better than training 12 weeks of FTP and Vo2max training?

[@philipcooper8297]

Is it me or does Ollie at 7:30 look like what would happen if rappers decided to get into cycling.

[@Daniels_Safran]

I think you misspelled "wrappers" 😅

[@dangerous_dave]

deeper dive pls!! love it

[@stevevarga8621]

Yes, more information please.

[@zbigniewkrajewski7536]

thx for great vid Ollie!

[@MrJonesmt]

Would love to see more on this topic

[@kieron88ward]

Sigh, I remember a time when we used to get fit by riding bikes for fun. Now we have training plans with heart rate monitors, power meters and core temp sensors (and all the associated costs) just for the sunday club run.

[@eddiewards123]

Theyre all tools, no one is saying you have to have them? Heart rate/Power monitors are great training tools if you have specific goals in mind. They also make great monitors for doing epic events/audax's/endurance challenges so you don't over exert early on. If you want to ride your bike on sunday for fun, go do that and save the money for the coffee's instead :) No one is saying you have to add spoilers, body kits, engine remapping to your cars, but people can do whatever they like.

[@kieron88ward]

@@eddiewards123 No, you don't have to use them and if you didn't know you wouldn't care however, even though the GCN audience is mostly amateur level, it creates a fear of missing out. It's on GCN so everyone must be doing it, I need to buy one too. For most riders more time on the bike, losing some weight, perhaps some strength training, focusing a bit more on in nutrition and drinking a bit less would have a more significant improvement on their fitness rather than just buying more stuff.

[@madshansen1118]

I think people should be allowed and encouraged to ride and train how they feel is best for them. I started off riding my road bike with nothing but a HR monitor. Now I also have a power meter, and if this heat monitor will come in handy during training, I will likely also add that to the repertoire. Not because I feel like I need it at my level, but because I want to make sure that I get the most out of my training, thus translating into increased performance in races, which is now the level I want to be at. The overall consensus is still the same though, riding your bike as much as possible, is the best way to get fitter. However, now we just have more advanced ways to make sure that all that time is spent more efficiently, I can't possibly see anything wrong with that personally.

[@andrewmcalister3462]

Different things motivate different people to train. Some people like seeing numbers and data to validate their efforts. Ollie has a PhD in chemistry, so I am guessing he is more of a “data-driven athlete” than say, Hank. Others are more motivated by the social aspects of the weekly club run, and the cafe stop at the end. Others find that signing up for and travelling to an epic Grand Fondo is the very motivating for their training, despite being probably more expensive than a body temp sensor. Bottom line, don’t complain just because someone else motivates themselves through data. The most important thing about any type of training is just that you do it, not what equipment you use.

[@erlendsteren9466]

@@andrewmcalister3462 I like data, it is entertaining. I have watt , cadence and speed displayed on my comuter when I am on the trainer, and after biking outside I can read the data on Strava when i come home. But I have zero datadevice on my bike, no speedometer, no wattmeter.

[@sigfroelich2027]

Great stuff. Yes, please do more content on this. Second thought, don’t do more content on this, just email me directly! I take my training seriously and will be implementing this soon. Prob will order a Core sensor this weekend. Thx and cheers.

[@ashleyjarvis954]

Definatley would like to see more on topic of heat training. I wonder how much I’ve inadvertently done on the wattbike down the local gym… :)

[@n22pdf]

Ollie looks like he’s stepped into a spray booth 😊 think we’ll all be joining the Borg with all the sensors on us 😅 Pete 🚴🏻👍

[@Rob6020]

I live in Western Australia and spend every autumn/winter in northern Thailand. Heat training is all I do. Below 16C, I’ll have my gilet on, below 12C is arm warmers too.

[@TheLoneGranger]

I’ve been training indoors without a fan for years. Always thought it would make riding outside feel easier by comparison.

[@gwhite7011]

Sounds grim

[@FTA38yearfreeride]

@@TheLoneGranger To be honest i think this is the best way to do this , instead of dressing up like man from Mars with a thermometer up your but 🤣

[@finnrichter1241]

I find it very interesting, because you get to know the reason behind the huge performance jumps in pro cycling

[@cyclemunky]

More heat training content please 😊

[@Xntra1]

Would love to see a deeper dive into this topic! Currently training for the Cape Epic in winter time.. but in March it will be hot in South Africa 🥵 would love to see some extra gains 😎

[@andrewbrown6462]

Definitely interested in more on heat training

[@BowlingBrian65]

Interesting concept. As an older rider, I tend to prefer the more relaxed geometry of the gravel bike frame. I don’t race anymore, so speed on the road, or off road, is not as important anymore. Being able to enjoy one bike, either with separate wheels or just tires that can do both, is a great thing.

[@grunyan75]

I'd love to learn more.

[@Blaze16159]

I already do heat training because I live in South Georgia (USA) so it comes naturally. Also it’s ironic that a video like this comes out the day I start doing harder workouts on the bike lol

[@ghowell13]

I live in Raleigh, NC. Between riding outdoors year round anyway, summers are heat training in the south. As a born and bread southerner, I freely admit that southern Georgia is a bit warmer than my area. Although NC's sandhills could possibly give you a run for your money. Fayetteville is only an hour and a half south/ southeast of me, and yet is regularly 8 degrees warmer, and 10-15% more humid.

[@Blaze16159]

@ yeah, I’m doing winter training as well, I don’t exactly know that it would be safe but I want to be the best in my area and possibly join a college team next season

[@JohnMyburgh]

More Please 🙏 Heat training really works for me. I find it much less taxing on my legs so I can do a gym session and still do this effectively.

[@jonathanbenn2241]

Thanks Ollie for reminding me to buy a baking bag for my Thanksgiving turkey.

[@janetw9016]

Thanks for follow up on Conor's video. I've done heat training (using a enclosed 'box' with heaters) on several occasions for races in warmer/altitude locations. Definitely helps. Question; can you combine the CORE system with post ride hot sauna or hot tub to hasten the adaptation?

[@TESTA-CC]

I've Genuinely Always Used a Bin Bag, I've sworn by this method to increase my Vo2 max and overall fitness since i was 16years old and studied sports science. You will come back absolutely drenched in sweat and the bag sticks to your body which actually makes it more difficult for your lungs to take in maximum capacity of oxygen. It really is the best way to increase your performance for little to no money spent. X 1 bin bag is all you need.

[@FTA38yearfreeride]

@@TESTA-CC i prefer enjoying myself while doing sport's

[@JanneRasanen2]

Take a large enough bag to allow full extension of the rib cage and the belly for unimpeded breathing. You need to be able to breathe hard so that you get all the benefits of training. A large bag decreases your aero so you could do strength training which will get your temperature up😅

[@FTA38yearfreeride]

@JanneRasanen2 and hang weights on both of your B´ s ! 🥳

[@salfonxman]

In fact, Taiwan KOM is usually held at the end of October or early November every year. It is actually the dry and cool season in Taiwan (except for northern Taiwan)... I guess I don't really need hot training.

[@johnnyruiz1545]

Hello mates, yes please ? More heat training session:)

[@ebmike8]

I live and cycle here in the Tampa area. Heat training outdoors is basically 3/4 of the year.

[@Juplife43]

Come to Florida and ride in the summer! All the heat training you want!!!

[@Samar00171]

In India, you are actually heat training everyday!!

[@keithyoung7764]

Thinking about it as a pensioner and not getting my allowance for winter fuel this could keep me warm and fit, Bridgewood for PM.

[@WilcoStrydom]

Title of the video 'how to do the training'. Ollie in said video 'how to do the actual training is beyond the scope of this video'

[@rafaellop6332]

Last year GCN presenting super duper Fan for turbo training this year heaters 😂WTF

[@Alaski]

Apparently the UK hasn't heard about forehead or oral thermometers yet. This was a good commercial!

[@sigfroelich2027]

Great stuff. Yes, please do more content on this. Second thought, don’t do more content on this, just email me directly!

[@alfiepilkington6927]

I find the easiest way of hitting zone 3 is by aiming for 80-90 percent of max heart rate or trying to hit new max heart rates works everytime

[@olishobbyscene1643]

almost 300€ for that single tiny sensor? Thanks, but no thanks. Real sweating in the pain cave comes for free, if the fan stays off.

[@ptrlatte]

You are no fan 😉

[@mommamooney]

It would seem that heat zones are as personal to HR zones. How are those zones decided?

[@vancelray]

I heard that extreme cold training will halve your training time. Plus if you take ketones and wax your chain, you can gain even more improvements! Add in baking soda with sour cherry juice, you will be zooming at your next race! Keep the fads coming, GCN!

[@FTA38yearfreeride]

@@vancelray yeah, but ask mommy to pay for the ketones😂

[@erlendsteren9466]

I know that you are joking, but anyway I will warn against training in the cold, because training below minus 15 degrees celsius might cause harm , it might cause cold-astma.

[@jimcappa6815]

What about beetroot juice? You need to add that to the sour cherry/baking soda mix for maximum effect!

[@vancelray]

@@erlendsteren9466 What about training in 50 degree Celsius?

[@erlendsteren9466]

@@vancelray Dangerous. We should train to get more fit, not to get sick or die.

[@mnbv5555cxz]

yes please - more info!

[@kimdecker8901]

Agreed. I'd welcome a series on the different types of heat sessions, getting to zone-three heat, how to program the training into your current plan et al!

[@briannabaldwin2083]

Biking in the US South is all the heat training you need 😂

[@osbogosley]

In the Texas summer we called it training .

[@Transtaganu]

Theres definatelly an audience for this... :o)

[@3mac67]

I have tried this and found it to help me out especially living in the central valley of California during the summer.

[@OperationDarkside]

Now I know what to call the mountain up the street: Heat Training Mountain

[@markhagen7777]

Great Halloween costume!

[@jakecollins6097]

In the Haute Route Alps 2023 I literally died in the heat. I lost a bottle on the decent of the Col de Romme and melted on the accent of the Col de la Colombière, so much so I cramped so badly I had to walk the last few hundred metres. I was so obsessed with refuelling on the descent I crashed clean breaking 5 ribs in my back and fracturing every rib at the front on the left side. The temperature that day was around 34 degrees on the accent of the Col de la Colombière and I would be really interested to hear tips for how best to prepare for that kind of heat. Now fully recovered I plan to go back and do the haute route again as it is unfinished business for me and so I would appreciate any advice you could give as that heat, under that kind of effort is brutal.

[@JanneRasanen2]

IIRC there are bottles and cages that use magnets to keep them together. A drinking bladder back pack is not going to drop ever.

[@FTA38yearfreeride]

@@jakecollins6097 the best tip > try not to crash !

[@wattgehtab.]

First it was disc brakes. And now this! 😂

[@Henne-HoHo]

Its expensive but I was positively surprised that it doesnt require a subscription

[@ildigergelysteinbach2380]

What about the other end of temperatures, training on low outer temp, or regeneration with in the ice bath, does Core investigated this?

[@terryanderson2010]

Would this sensor give us useful data as far as heat adaptation if used in the sauna

[@redliner1408]

More on the CORE please.

[@markcope3112]

Would love to know more please.

[@jamskof]

I didn't watch the video, but could someone just tell me which pharmacy to go to to get this secret training recipe? Is it the one sagan used and lost access to it a few years back?

[@donball370]

But that's not all .... Ollie good one and certainly merits more vids (though as we enter the Aussie summer, we'll be looking more for how to cool down quicker after a ride)

[@glennicol1361]

Riding 5 days a week in Malaysia should do it.

[@sekc-chua]

All I need to do is to ride between 11am to 2pm in Singapore. Around 30 degrees C average, and 90+% humidity. Everyday. 🥵

[@David-Lima]

More pls. =). I've been doing some sessions and I've felt adaptation. In the last sessions I introduced a new element that I felt increased the difficulty. Humidity at 80% through humidifier. Do you know if introducing high humidity into an already hot environment can cause new stress with new adaptations?

[@benedictearlson9044]

Same stress I'd imagine, as we know humidity reduces sweat evaporation so it's causing you to warm faster.

[@MrJurassicCrew]

UAE and Visma have probably been using this training since 2022😂

[@magnusrusty1544]

Yes sinde 2021 visma startes it, and UAE 2022 but alot of otter teams started in 2023. But its not all teams yet.

[@mariannagreenlee]

Ollie, a Breaking Bad tribute 😂. Let him cook

[@gcn]

Let it be cooked, in this case

[@FTA38yearfreeride]

I prefer to enjoy myself while riding my bike.

[@webster169]

I’m a chef, I live in zone 3!!

[@edlazda3245]

Interesting. Question: if I just put on an extra couple of layers for an outdoor ride, or switch off the fans and wear a warmer jersey indoors, would I get at least some of the benefit without having to bother with sensor and zones?

[@charlierennie9192]

Yes probably. This video is sponsored by core so ofc they’re going to say you need the sensor. Just wear more layers with no fans while riding indoors. Make sure you’re hydrating and not getting dangerously hot ofc. You’ll get at least some of the benefits that way without paying £230.

[@erlendsteren9466]

The thing with the sensor is that if you are playing around in heat you have an instrument that can warn you if you are heating up to the dangerzone. I am not going to buy that sensor, so I must be careful on the hottest days. I do not think its wise to push too hard in heat. If you die of heatstroke you will not improve.

[@benedictearlson9044]

If your power is down and you are sweating a lot you are going to be in the right territory I'd imagine. After acclimatising your power presumable won't drop off so there's the test to see if it's working, you can decide that on cadence and feel, power sensor not necessary.

[@bikebrain]

Have you checked your Cda with the suit on? 🤣

[@9090Glenn]

Ollie looks like a branded MARSHMALLOW

[@dunkcr105]

Living in Australia I raise to zone 3 by riding 😂

[@OperationDarkside]

11:33 NICE

[@ianmcdermott4636]

Careful with taking supplements and core temperature, folks… especially pre-workout (if anyone does that?). Significant core temperature increase can leave your OOO on for a long time… Cycle well, dudes.

[@MrUbersven]

Now I know why my FTP goes up after training in the Queensland summer 🌞🥵

[@aarondcmedia9585]

Core body suit can be used again later, when you do a custom paint job on your bike

[@UserNo13]

I think it is important to note that people who are prone to heat related medical issues should be mindful of doing heat training without clearance from a physician. I understand that many cyclists are pretty fit and won't have issues but someone will try this and end up with heat stroke or passing out. On a side note, I suppose an old fashioned sweatsuit would work rather than looking like a painter, 😂

[@Justnothankyou132]

Let me save about 50 people from commenting all the same thing: "In [PLACE I LIVE], we call that regular training." We GET it, you live somewhere warm.

[@lisapet160]

1:37 "Your body is engine, And sugar is fuel. Stop training cool, I bet you might win..." Cyclo Base, "Wheels of Carbon".

[@matt_m126]

So the suit, the bike... Lots of E.T. vibes. Only need a basket on the bike. Also, it was Elliott riding the bike, and he did not have the white suit. Also need flashlights.

[@colinb8327]

Definitely needs follow ups, I live in the UK but I’m looking at racing abroad and this would be great. Let’s be honest, heat training in the UK by riding outside is…… How can I put this…… Limited? 😂

[@printerror]

Heat training? I live in Florida. EVERY day is heat training!

[@davidferry8455]

OK, so how did metrics like FTP.. 5 min power... improve? Or is it just subjective like Taiwan challenge?

[@Pixelpig]

Would Like more Info

[@KennyBellau]

"Heat Training" vs training for a month in New Orleans in 100% humidity. Sounds like a GCN test is due. (BTW, people in New Orleans go to Florida, Texas and Arizona to cool off during during the summer).

[@inz_uzi]

I was afraid this video would be on how Ollie uses a rectal thermometer during heat training 🤣