Triathlon Nutrition Academy28 Huhti 2022

How to maximise your triathlon performance in the heat with Physiologist Avish Sharma

Have you got a hot race coming up? Here’s some practical heat adaptation advice that actually works.

Joining me on this episode is Physiologist Avish Sharma. He was the lead Physiologist for Triathlon Australia in the preparation for the Tokyo 2020 Olympics which always set to be a hot environment.

In this episode we talk about:

Why would you want to heat adapt yourself?
Who is it beneficial for?
Are there any negative implications of heat adaptation?
How do you heat adapt yourself?
How long do the performance gains of heat acclimation last for?
Practical suggestions if you have a hot race coming up like Cairns or Kona
What to do if you live in a cooler environment but have to travel to a hot race?
Some suggestions for pre-cooling strategies you can implement to keep your core temperature down

Avish has so many practical, evidence-based ideas here to help you with racing and training in the heat.

If you’re ready to understand exactly what you need to be eating to support triathlon training and perform at your best, join us inside the Triathlon Nutrition Academy | Learn More HERE

To connect with Avish, follow him on Twitter

For further reading on heat acclimation, here are a few papers of interest: https://pubmed.ncbi.nlm.nih.gov/24444197/ Costa et al. 2012. Heat acclimation responses of an ultra-endurance running group preparing for hot desert-based competition. European Journal of Sports Science.

Saunders et al, 2019. Special Environments: Altitude and Heat. International Journal of Sports Nutrition and Exercise Metabolism, 29: 210-219.
https://pubmed.ncbi.nlm.nih.gov/30676138/

Daane et al. 2017. Heat Acclimation Decay and Re-Induction: A Systematic Review and Meta-Analysis. Sports Medicine 48; 409-430
https://link.springer.com/article/10.1007/s40279-017-0808-x

LINKS:

Website: www.dietitianapproved.com

Join the Triathlon Nutrition Academy Program: dietitianapproved.com/academy

Instagram: @Dietitian.Approved @triathlonnutritionacademy

Facebook: facebook.com/DietitianApproved

The Triathlon Nutrition Academy is a podcast by Dietitian Approved

Support the show

See omnystudio.com/listener for privacy information.

Tämä jakso on lisätty Podme-palveluun avoimen RSS-syötteen kautta eikä se ole Podmen omaa tuotantoa. Siksi jakso saattaa sisältää mainontaa.

Jaksot(262)

He Ate 1,000 More Calories a Day and Lost 8kg: What 9 Months of Triathlon Nutrition Actually Changes

What happens when you eat 1,000 more calories a day? For Curt, a 54 year old triathlete from Texas, it meant losing 8kg, ditching the daily nap and finally making it through a training day without bon...

1 Loka 47min

How to Gain Muscle While Losing Body Fat

Can you gain muscle while losing body fat at the same time, or is body recomposition just a clickbait headline? For years the advice has been that you have to pick one. Eat in a calorie deficit and ...

24 Syys 25min

How 5 Masters Triathletes Fuelled the Hilliest 70.3 in the World

What does it take to fuel the hilliest 70.3 in the world? Six Triathlon Nutrition Academy athletes lined up at the IRONMAN 70.3 World Championship in Nice, France on 12 and 13 September 2026. A 1.9km ...

17 Syys 1h 1min

The Next 4 Things I'd Fix If You Were My Athlete

Most triathletes are working their nutrition list backwards. They start at number eight and skip one through seven entirely. In Episode 229 I walked you through the first four things I fix with every ...

10 Syys 22min

How to Fuel an Ironman When You've Only Ever Raced 70.3

You can get away with a fuelling gap over five hours. You cannot get away with it over 13. Stepping up from 70.3 to Ironman is the exact moment most triathletes work out that their fuelling needs atte...

3 Syys 32min

Maurten vs Precision vs SIS Beta Fuel: A Triathlon Dietitian's Verdict

Are you paying up to $5.20 a gel because that is what they hand out on course? Maurten, Precision Fuel and Hydration and SIS Beta Fuel are the three gels I get asked about more than any others. So I p...

27 Elo 18min

Over 45 and Losing Power? Your Protein Isn't Working Like It Used To

Everywhere you look, someone is telling you to eat more protein. If you are over 45 and your power is going backwards, more protein is not the fix you have been promised. Back in January the US dietar...

20 Elo 14min

Are you Overtraining or Under-Fuelling?

Your legs are heavy, your easy sessions feel hard, and you are not improving despite training consistently. If you immediately thought overtraining, you are right. That is also the exact symptom list ...

13 Elo 26min