HEAT TRAINING, WHY IT'S A GAME CHANGER FOR ENDURANCE ATHLETES

As cyclists, we constantly look for ways to gain that small percentage. Whether it's training harder, recovering smarter, fuelling more effectively or by upgrading bike parts. Yes, every detail matters.
​One of the most overlooked yet powerful tools we have at our disposal is heat training.

Over the past few seasons, I’ve integrated heat protocols into the training plans of riders preparing for stage races, summer events, or even altitude blocks. The results have been unquestionable. Here’s why heat training deserves a place in your training routine.

1. Improved Thermoregulation

When training in the heat, your body becomes more efficient at cooling itself. Through a process called heat acclimation, you start to sweat earlier, your plasma volume increases, and your core temperature stays more stable. This allows you to perform better not only in hot conditions but also in moderate ones, as your body learns to manage internal stress more efficiently. “It’s like giving your body an extra cooling system—one that kicks in earlier and keeps things running smoother.”

2. Increased Plasma Volume = Better Endurance One of the most immediate physiological benefits of heat adaptation is an increase in blood plasma volume. This has a direct impact on cardiovascular efficiency, meaning your heart can pump more blood (and oxygen) with less effort. For endurance athletes, this is huge. It’s like getting a natural boost in VO₂max without changing your threshold power.

3. Enhances Recovery & Adaptation

Training in the heat increases internal load, even at lower intensities. That means you can achieve significant adaptations without the muscular damage of high-power intervals. For athletes recovering from an injury or between race blocks, this is an intelligent way to maintain stimulus without overloading the musculoskeletal system.

4. Mental Toughness and Race-Day Confidence

There’s no getting around it—training in hot conditions is uncomfortable. But that’s where the opportunity lies. Learning to manage your effort, breathing, and fuelling under thermal stress builds mental resilience. If you've ever raced in 35°C and wilted, imagine going into that same race knowing you've trained your body to thrive in those exact conditions.

How to Implement Heat Training Safely

Before you start sweating it out in a sauna or doing turbo sessions in a closed garage, keep these key principles in mind: Start Gradually Introduce heat exposure slowly—begin with 20–30 minutes of riding in a warmer environment or wearing extra layers indoors. Hydration is Non-Negotiable Always pre-hydrate, hydrate during, and rehydrate after. Use electrolyte solutions and monitor body weight to track fluid loss. Time It Right For most athletes, a 7–14 day block of heat exposure is enough to gain measurable benefits. Don’t leave it to the last minute—start 3–4 weeks out from your key event. Combine With Easy Sessions Heat training works best when the session intensity is low to moderate. This keeps internal load manageable and reduces the risk of overtraining.

When Is Heat Training Useful?

Preparing for races in hot climates (e.g., Mallorca, Southern Italy, UAE, etc.) Leading into altitude blocks (heat adaptation enhances altitude tolerance) During the off-season, to drive adaptation with reduced mechanical stress As a substitute when intensity must be dialled back due to injury or fatigue

Tech Tools to Support Heat Training

If you're serious about incorporating heat training into your plan, it pays to use smart tools.

The CORE Body Temperature sensor is one of the most valuable devices available—it continuously tracks your core temperature and integrates seamlessly with bike computers like Garmin and Wahoo. With this data, you can: Monitor your body’s thermal load in real time Fine-tune your sessions to avoid overheating Track adaptation over time across different environmental conditions As with power or heart rate, core temperature can become another data point to train smarter, not harder.

Final Thoughts

Like any powerful tool, heat training must be used wisely. When implemented strategically, it can help you build deeper fitness, enhance recovery, and prepare you for some of the most demanding conditions you’ll face in competition. As always, the key is individualisation. If you’re interested in integrating heat training into your plan, reach out—I’ll help you tailor it to your current training load, race calendar, and physiological profile.