My Favorite Things

My Favorite Secret - Heat Acclimation through the Winter:
 

Yes, you need to acclimate to heat through the winter. If you live in Texas or any other hot weather state or country, most probably you will be doing the majority of your races in that same climate. As a matter of fact it's probably best you do as you will always be more acclimated than athletes that live in more northern states or climates.

A big mistake most athletes make, especially those come from running background, is that they tend to try to enjoy the cool weather a little too much. When spring comes and the temperatures rise, they are not acclimated enough to the heat and their performance in training and racing starts to decline dramatically.

My three secret tips:
1- Adjust your Nutrition - If you are working with a Playtri coach (depending on which program you are in), your nutrition plan will include adjustments to make sure you are as efficient as possible when it comes to hydration, sweat rate, etc. 
 

2- Make sure you are Warm - Make sure you are always wearing an extra layer on the bike and run. That means that when you start a bike ride or run, make sure you are comfortable at the beginning and that will ensure you are a little warm during the workout.  This will obviously make sure you don't lose your acclimation from last season, at least not all of it. Make sure you are not losing more than 3-4% of your body weight during the workout (always check with your Playtri coach).
 

3 - Introduce Change slowly - One very important key to this method is that you need to build this slowly into the program.  Start with short easy workouts and then gradually move to the longer workouts. Make sure as you build into speed workouts, that the layers are not affecting the key workout goals as target pace, speed or power.
 

I have been using this method for many years and have had great success, especially in early "A" races such as St Croix in May where the temperatures could sneak up to the high 90s.
 

However, there is a down side to this.  It will make your performance decline in cool races so if your "A" races is expected to be cold, by all means avoid heat acclimation in the winter.  
 

So the next time you see me running in April with my sweatshirt, you will know that there is some wisdom in this madness!
 

Return to top 

Playtri Festival Group Training Program

Healthy Recipes and Restaurants

Time to get our nutrition back on track after the holidays!  Here are some suggestions to get you jump started.

First, eating out - Jason's Deli is a great place to eat when you need something quick and healthy. They have lots of smart choices including lean meats, whole grains, and vegetables and fruit.

The "lighter" versions listed on the menu are a good spot to look if you are watching your calories and fat intake, while still getting healthy fats. The Mediterranean wrap is a good example.  It has a lean meat (turkey) for protein, and hummus for healthy fat. Hummus contains the protein of chickpeas, and olive oil, which is good for vitamin transportation (it's a great alternative to mayonnaise).  Side options include steamed vegetables, fruit or baked chips.

There are also delicious vegetarian meals for those who prefer to go meatless. The nutritional information is available online to help you further plan your meal, letting you know how many calories, fat, protein, and carbohydrates you are eating if you are logging your food or just trying to alter your body composition.

Next, I have a great winter option that is warm, filling, and healthy - great for a lighter meal that won't leave you with that over-stuffed holiday feeling, Lentil Soup boasts lots of essential nutrients.  Vitamin A, fiber, and lean protein all add up for a healthy (and simple!) winter meal.  This soup can easily be made in a crock pot - just add all the ingredients in the morning, cook on low, and it will be ready in time for dinner.  Fast and nutritious!

Collegiate Corner