BURNING UP..... JANUARY SESSIONS

BEVE WITH BENN - EP46 - https://open.spotify.com/episode/1WOcmI4f8ZlF9gmdyEBHUJ?si=137054b8b4a9407e

Well if the heat wasn't bad enough the humidity has been just as bad.. But lots of benefits to be taken from it for the races coming up! Just have to be aware of the effects and training around the conditions as well. Before and after training to make sure your are hydrated and refueling correctly. During the session you are cooling the body down the best you can and also monitoring your heart rate (HR MONITOR) being the best source. But using your perceived effort as guide to help manage the intensity in the session so you don't cook yourself.

Enjoy the listen team and I hope the points discussed help you in your training and future races.

• Intro Song - Hot in Herre - Nelly

• Welcome to Beve with Benn Episode 46

• Beer of choice?  Viking IPA Ekim Brewery 6.8% Mt Kiring Gai

• What happened last week and what's up this week

Segments

• Training Talks

• Weekly training review - Strava - Training Peaks

• Upcoming Sessions

• Athlete Interview -  

• Upcoming Races - Shotover / Six Foot Track

• Running Experiences (Six Foot Track Sessions 28/1 & 18/2

• Socials - 3 Day Bender in the Blue Mountains

• Coaches Corner - TRAINING IN THE HEAT 

• Athletes Questions - HOW TO TRAINING WITH HUMIDITY 

• QF’s with Benn - FIONA ADAMS

• Outro Song -  The Heat is on - Glenn Frey

WELCOME - NEW ATHLETES

• Janelle Parmenter

• Fiona Adams

• Elise Troyer

• Sharon Claut

• Ed Brady

TRAINING TALK

• Last week's training sessions (Strava)

• Strava Leaderboard

• Training Peaks - SNL Group 

UPCOMING SESSIONS

• Next week's Sessions

• Refer Training Peaks

• Sunday Long Run - Heaton Reps

RACING CALENDAR 

2024

• 17-18/2 Tarawera Ultra Marathon

• 17/2 Shotover

• 24/2 Snowy Mountains Ultra

• 3/3 Runfest Port Macquarie

• 9/3 Six Foot Track

• 15/3 Australia Alpine Ascent

• 22-24/3 SNL Blue Mountains Bender

• 22-24/3 Buffalo Stampede

• 23/3 Noosa Ultra Trail

• 6/4 Jabulani Challenge

• 7/4 Canberra Marathon

• 7/4 Mt Solitary Ultra

• 7/4 Hill 2 Harbour

• 21/4 Newy Marathon

• 16-18/5 Ultra Trail Australia

RUNNING EXPERIENCES

• Six Foot Track Session 1 - 28/01 Jan (20-40k Options) Megalong Valley / Black Range Rd

• Six Foot Track Training 2 - 18/02 Feb (15-30k Options) Megalong Valley Rd - Jenolan Caves Rd

• Blue Mountains - 22nd March 2024 !!! (8 weeks from event)

• TRAINING PEAKS

SOCIALS

• Sunday Runs - All welcome (Glenrock Loop)

• Sunday Runs - Heaton Gap Loop

COACHES CORNER - TRAINING IN THE HEAT

Heat training, also known as heat acclimation or heat adaptation, involves exercising in hot and humid conditions to induce physiological adaptations that can enhance performance. While heat training may initially feel more challenging, it can provide several benefits for runners:

1. Improved Thermoregulation:

• Heat training helps the body become more efficient in regulating temperature. This includes an increase in sweat rate and earlier onset of sweating, allowing the body to cool down more effectively during exercise in hot conditions.

2. Increased Blood Plasma Volume:

• Training in the heat stimulates an increase in blood plasma volume. This expanded blood volume allows for better circulation, improved cardiovascular function, and enhanced oxygen delivery to muscles.

3. Enhanced Sweat Response:

• Heat acclimation leads to a more rapid and profuse sweat response. Increased sweating helps dissipate heat and maintain a lower core body temperature during exercise.

4. Reduced Heart Rate and Perceived Exertion:

• Heat acclimation can lead to a lower heart rate and decreased perceived exertion during exercise in hot conditions. This allows runners to maintain a given pace with less cardiovascular strain.

5. Improved Endurance in Heat:

• Heat training can enhance endurance in hot environments. The adaptations developed during heat acclimation contribute to sustained performance, particularly in races or events held in warm conditions.

6. Decreased Risk of Heat-Related Illness:

• Acclimated individuals are less susceptible to heat-related illnesses such as heat cramps, heat exhaustion, and heat stroke. Improved heat tolerance reduces the risk of these conditions during hot weather training or races.

7. Faster Recovery:

• Individuals who are heat-acclimated may experience faster recovery after exercise in hot conditions. The adaptations developed during heat training help the body return to its normal state more efficiently.

8. Muscle Adaptations:

• Some studies suggest that heat training may lead to muscle adaptations, such as increased heat shock proteins, which can contribute to cellular protection and repair.

9. Mental Toughness:

• Training in challenging conditions, including heat, can build mental toughness. Enduring discomfort and pushing through challenging conditions can enhance a runner's mental resilience and ability to stay focused during races.

10. Preparation for Hot Races:

• If you're preparing for a race in a hot climate, heat training provides specific preparation for the conditions you'll encounter during the event, improving your ability to perform well in those circumstances.

11. Increased Capillary Density:

• Heat acclimation may lead to increased capillary density in the skin, facilitating more efficient heat dissipation.

12. Potential Weight Loss Benefits:

• Exercising in the heat can contribute to increased calorie expenditure, potentially aiding in weight loss goals.

13. Training Adaptation Cross-Over:

• Some adaptations from heat training may have positive effects on performance in more moderate temperatures, providing potential benefits even when not racing in hot conditions.

It's important to note that heat training should be approached gradually to allow the body to adapt without increasing the risk of heat-related issues. Additionally, individual responses to heat can vary, and not all athletes will experience the same degree of adaptation. Always prioritize safety, stay hydrated, and adjust training intensity as needed during heat training. If you have underlying health conditions or concerns, consult with a healthcare professional before engaging in heat training.

ATHLETES QUESTIONS - TRAINING IN HUMIDITY

Training in humidity can present additional challenges due to the impact of high moisture levels on the body's ability to cool itself through sweating. Humid conditions can make workouts feel more challenging, and it's important to adjust your training approach to accommodate these environmental factors. Here are some tips for training in humidity:

1. Hydration:

• Hydrate adequately before, during, and after your workout. Humidity can hinder the efficiency of sweating, making it essential to maintain proper fluid balance. Drink water regularly, and consider sports drinks with electrolytes for longer or more intense sessions.

2. Early Morning or Late Evening Workouts:

• Schedule your workouts during the cooler parts of the day, such as early morning or late evening, to avoid the peak heat and humidity.

3. Acclimate Gradually:

• Allow your body time to acclimate to humid conditions. Start with shorter and less intense workouts, gradually increasing the duration and intensity as your body adapts.

4. Adjust Intensity:

• Be mindful of your intensity, especially if you're not acclimated to high humidity. You may need to slow down your pace or reduce the intensity of your workout to prevent overheating.

5. Wear Lightweight and Breathable Clothing:

• Choose lightweight and breathable clothing that wicks away sweat to help your body cool more efficiently.

6. Use Cooling Strategies:

• Consider cooling strategies, such as wearing a wet bandana or using cooling towels. These can help lower your body temperature during workouts.

7. Take Breaks:

• Incorporate breaks during your workouts, especially in intense or prolonged sessions. Use breaks to hydrate, cool down, and assess how your body is responding to the humidity.

8. Indoor Alternatives:

• If the humidity is exceptionally high, consider indoor alternatives like treadmill running, indoor cycling, or other cardio exercises in a climate-controlled environment.

9. Monitor Your Body:

• Pay attention to how your body responds to the humidity. Watch for signs of heat-related illnesses, such as dizziness, nausea, or excessive fatigue. If you experience these symptoms, stop exercising and seek shade to cool down.

10. Modify Training Plan:

• Be flexible with your training plan. If the weather is particularly challenging, be willing to modify your workout or move it to a different time or location.

11. Ventilate Your Workout Space:

• If training indoors, ensure good ventilation to prevent the buildup of humidity. Use fans or open windows to improve air circulation.

12. Recovery Hydration:

• After your workout, continue hydrating to support recovery. Replenish electrolytes with a balanced post-exercise meal or a sports drink.

13. Gradual Acclimation:

• If you have an upcoming event in humid conditions, try to acclimate gradually in the weeks leading up to it. This can help your body adjust more effectively.

Remember that everyone responds differently to humidity, so it's essential to listen to your body and make adjustments accordingly. Training in humid conditions can be challenging, but with proper preparation and adaptation, you can still achieve your fitness goals while minimizing the risk of heat-related issues.

QF’s WITH BENN (quick facts) FIONA ADAMS

Favourite race: Sydney Marathon Festival 10k this year, so cool running across harbour bridge and finishing at Opera House and doing it from start to finish with my 20 yr old daughter encouraging all the way to a 10K in PB. (She’s way to fast for me to run her speed normally)

Favourite distance: 10k is my comfort zone.

Race I want to do: Tarawerra 22 (been few years and 2 roll overs) finally going next month. 

Best learning tip: don’t over train running and ignore strength training and stretching.

Favourite shoes: Trail Hoke Mafate Speed 4, Road at moment ASICS Nimbus 25.

Favourite session:  Sunday Trail Adventures 

Holiday: Europe have never made it there.

Fun fact: I took up running Parkrun to give my then 10 yr old daughter some mum time doing something she loves thinking she  would loose interest in doing things with mum once a teenager.  Nearly 300 park runs and lost count of how many events, my daughter is 20 this month and still loves running and events with her mum.

Thanks for joining me @ Beve with Benn. Stay tuned for updates. Post your questions and updates on racing

Stroke No Limits Coaching - stick to the mantra of my 3 D’s #desire #determination #discipline