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• 3:00 how hot Frankfurt races helped promote innovation in thermal stress management
• 7:00 the effects of heat on performance
• 8:45 the role of sodium in maintaining blood plasma volume during exercise
• 11:15 optimal sodium, liquid, and carb intake in racing
  • Carbs as much as possible. But this must be trained!
  • Liquid intake  should be ~65% of plasma volume lost in sweat up to 1L / hr
  • 15:00 assessing sweat rate
• 18:45 assessing sodium concentration in sweat
• 22:00 advice for replacing sodium lost
  • Focused on the bike leg in long course
  • Aim for replacing 80% of sodium lost after the bike leg
  • Logistics of replacing sodium: in fluid vs other sources
• 30:00 sodium preload (before the race) advice
  • 750mg - 1000mg of sodium the night before a race and the same amount again on race morning
• 34:30 the effect of sodium and caffeine loading core body temperature during a temperature ramp test
  • Caffeine can increase core temp more rapidly
• 41:00 the case for heat adaptation training
  • Who is heat adaptation for?
    • Confidence building for folks who have struggled in the heat in the past
    • Anyone looking to improve performance through blood plasma volume increases
  • Can replace altitude training
• 45:15 Mario’s protocol for heat adaptation training
  • each block is 5-8 days in duration, with 4-5 heat stress sessions
  • Recovery or base intensity only, no high intensity training
  • Can travel to a hot area or do it at home
  • If at home:
    • 25-28C ambient, no fan
    • Increase body temperature in the last 20’ by putting on warm clothing or stopping drinking
    • After the workout, hit the sauna or a hot bath with 38-40C water for 15-20’
  • Repeat a heat block every 5-6 weeks in the early season
  • No closer than 10 days before a key race
• 52:30 advice for non-heat block training
  • Avoid the heat for training whenever possible
  • Lower intensity if training in hot conditions
  • Do quality / high intensity work when its cool
• 55:15 using the Core body temp sensor in training: the heat threshold ramp test
  • 5’ @ 55% of FTP in a 27-28C room with no fan
  • Add 8% of FTP every 5’
  • Stop increasing wattage when core temp reaches 38.5C
  • Then modulate wattage to keep core temperature as close to 38.5C as possible
  • Stop test once power declines by 15% from maximum attained
  • Add 0.3C to 0.6C to maximal temperature achieved to determine thermal threshold temperature 
• 1:03:00 subjective core temperature experiments
• 1:03:45 using the Core sensor in racing

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