Heat Protocol For Plasma Volume Expansion & Endurance Performance

Heat Protocol For Plasma Volume Expansion & Endurance Performance

Primary Goals:

• Increase plasma volume → greater stroke volume and cardiac output

• Improve thermoregulation → higher efficiency in hot and temperate conditions

• Simulate some benefits of altitude training (via increased blood volume)

• Improve sweat rate and heat tolerance

• Lower perceived exertion during sustained efforts

Program Overview

• Total Duration: 7–14 days for initial adaptation

• Maintenance: 1–2x/week after adaptation

Method #1: Passive Heat Exposure (Post-Session Sauna or Hot Bath)

Best for Plasma Volume Expansion Without Extra Mechanical Load

• When: Immediately after aerobic sessions (ideally <30 min post-ride)

• Sauna: 20–30 min at 80–90°C (176–194°F)

• Hot Bath: 39–40.5°C (102–105°F) for 20–30 minutes

• (Rehydrate after to stimulate stronger blood expansion response)

• Frequency: 4–6x/week during adaptation phase

Method #2: On-Bike Heat Training (Active Acclimation)

Best for Full Heat Adaptation & Race Simulation

• Environment: Outdoor heat (if >85°F / 29°C), indoor trainer with no fan, or added clothing

• Duration: 45–90 min

• Intensity: Z1–Z2 (easy to aerobic endurance pace)

• Clothing: Long sleeves, base layers, or rain jacket indoors

*Key Tip: Use indoor trainer without fan/AC for controlled heat loading

Method #3: Combined Protocol (Fastest Adaptation)

• Morning: Aerobic ride indoors or outdoors in warm/hot conditions

• Immediately after: Passive heat exposure (sauna or hot bath)

• Avoid cold showers right after — keep core temp elevated briefly

Adaptation Timeline / Adaptation Days

Plasma volume ↑ 3–5

HR ↓ at same watts 5–7

Core temp ↓ 7–10

RPE ↓ 7–14

Sodium Preload for Heat Sessions

• Add ~1000–1500 mg sodium before sauna or bath to aid fluid retention

• Can be from electrolytes or salt capsule

Safety Notes

• Watch for overreaching: elevated resting HR, fatigue, poor sleep

• Skip heat sessions during peak race taper

• Always prioritize hydration and recovery after heat stress