How to heat train like a pro.

Time to turn up the temperature for performance gains:

At Belmont Performance we believe heat training is an essential and powerful tool for all levels of cyclists looking to boost performance, especially for events in hot conditions like the Tour De France or the amateur version, the Étape du Tour. But like anything in endurance sport, it’s all about gradual build-up, careful monitoring, and doing it right. Here’s how to safely and effectively use heat to your advantage.

Tim Wellens

The Basics of Heat Training:

Start simple. Begin with 30-minute sessions and gradually build to 60 minutes over a few days. A good rule: add 5 to 10 minutes each session. The goal? Raise and maintain your core body temperature between 38.5–39°C for optimal heat adaptation. 

Session Structure:

• Warm-up hard: Hit 80% of your threshold power for the first 5 minutes. This accelerates the rise in body temperature. - DO this if you haven’t just finished a session that has already raised your core body temp.

• Track core temp: Use an in-ear thermometer, measure every 5 or 10 minutes if possible.

• Dress hot: Don’t hold back. Wear thermal jackets, puffer coats, or even use oil heaters. The point is to get uncomfortable—if you’re not ready to quit after 30 minutes, it’s probably not hot enough.

• Work intensity to heart rate: Power and pace should drop over the session, heart rate should stay level, although it feels horrible, the session does technically get easier as it goes along!

Sweat Loss & Rehydration:

Hydration is critical. You need to calculate sweat loss to a) see how much fluid you need to put back in post session and b) what your sweat rate is per hour. We like to aim for 1.5-2.5L per hour. 

Here’s how to calculate your sweat loss:

1. Weigh yourself nude before the session (kg).

2. Weigh yourself nude after the session (kg).

3. Add any fluid you consumed during the ride (Litres).

4. Use this formula: 

   Sweat Loss (L) = (Pre-weight – Post-weight) + Fluids Consumed

This helps you tailor your rehydration strategy and prevents under-performance post session due to dehydration.

Timing Your Heat Block:

For best results, heat training should be done over 2–3 weeks, aiming for 5–6 sessions per week. But if you're pressed for time—like preparing for the Étape in just 10–12 days—a 5-day heat block, done intensely, can still deliver meaningful adaptations. And remember timing is key, do the key training sessions before the heat training. 

Final Tip:

This is all about getting hot and staying hot. You're trying to stress the body's in built air conditioning so it learns to adapt. Recovery is key, so rehydrate thoroughly and allow your body to adjust.

Train smart, sweat hard, and see the difference on race day. 

Join us for the next one as we’ll explain how to keep cool on RACE day itself.