How long does it take to acclimatize?
Acclimatisation doesn’t happen overnight. It typically takes up to 14 days for your body to adjust to a new, hotter environment. During this period, your body undergoes several physiological changes to improve its ability to dissipate heat, maintain hydration, and sustain performance. What to do to acclimatize?
There are several activities that can aid in heat acclimatisation. These activities should be incorporated into your training before travelling to hot environments or when preparing for a hot weather event. Remember to always listen to your body and take rest days as needed during this acclimatisation period. Passive heat exposure : This involves spending time in hot conditions without exercising, such as sitting in a sauna or hot bath. This can help your body get used to the heat without the additional stress of exercise.
Training in the heat : You can acclimatise while cycling in a hot environment but the key is to manage intensity. Start with low-intensity and gradually increase it as your body adapts. Riding at a high intensity too early doesn’t speed things up and makes your training session low quality.
The first 3-4 days of acclimation training should be done at an intensity reduced by 60-70% and the rides should only be around 60-90 minutes long. Gradually increase the duration and intensity of rides over the following 3-5 days. After about 10 days, you should be ready for your usual training. Keep in mind that you don’t […]