Heat Acclimatisation – Reducing the effect of heat on cycling performance

Temperatures are beginning to rise in the southern hemisphere and many South African cyclists are beginning their preparations for some popular races in early 2019. The Attakwas, Tankwa Trek, Cape Town Cycle Tour and the Cape Epic all take place in the Western Cape of South Africa, during the warmest months of the year. All of these races have relatively early start times, but the participants can still be exposed to very hot environmental temperatures during the race. Endurance performance can be significantly impaired under these conditions, but certain interventions during training can reduce the effects of heat on performance.

Training or racing in the heat, results in a redistribution of blood flow to the skin and increases in sweat rates. These two acute responses reduce the physiological strain experienced due to the increased temperatures by reducing the core temperature of the cyclist. Exercising results in an increase in metabolic heat production, which is then dissipated to the external environment. However, if the external environment is hot, then losing heat to the environment is harder to achieve, and the cyclist begins to ‘store’ heat and their core temperature rises. Increases in core temperatures will result in a reduced intensity due to a decrease in muscle recruitment, which is regulated by the brain. It is possible to reduce the effect heat will have on cycling performance by acclimatising prior to competition and cooling the body prior to and during competition.