They are sexy. And it just rolls off the tongue. As coaches of runners, cyclists, and triathletes, we love chasing marginal gains to increase the performance of our athletes. But chasing marginal gains before developing foundational habits and routines is like tuning a race car before you know how to drive it. Long term, those habits will get you a lot farther than any 1% gain you can gey by smashing keytones every 8 minutes. So in this episode, the coaches break down the foundational items that make up 90-99% of your improvements, and explain who is best suited to start chasing marginal gains.

If we missed something, let us know in the comments!

Takeaways

• Your body likes having a set sleep cycle.
• Nutrition is key; you can't out-exercise a bad diet.
• Daily movement beyond training hours is important.
• Consistency in training trumps all other factors.
• Stress management is vital for performance.
• Focus on foundational habits before marginal gains.
• Hydration is as important as nutrition.
• Sleep routines can significantly improve sleep quality.
• Small changes in nutrition can lead to big performance gains. Managing stress is crucial for optimal performance.
• Strength and flexibility are essential for longevity in sports.
• Injury prevention is linked to strength training and mobility.
• Building habits is more effective than seeking quick hacks.
• A clean and well-maintained bike enhances performance.
• Positioning on the bike can significantly impact efficiency.
• Focus on the fundamentals rather than marginal gains.
• Consistency in training leads to better results than sporadic efforts.

The heat is on! And your body is wondering what the heck is going on. As athletes and coaches living in some of the worst heat and humidity in the country, we know a thing or two about dealing with the heat. In this episode Coach D and Coach Bfun break down why heat acclimation is so important for everyone, and the most actionable things you can do right now to make sure you are ready to perform better in the heat and humidity.

So if you're already sweatin', join us for another episode of Coaches on Couches.

Show Notes:

Key Takeaways

• Heat acclimation is crucial for performance in hot conditions.
• Core temperature regulation is vital during exercise.
• Humidity significantly affects the body's cooling mechanisms.
• Acclimation can be achieved indoors as well as outdoors.
• Physiological benefits of acclimation can be seen in 7-14 days.
• Increased sweat rate is a key adaptation to heat training.
• Training in heat can improve performance in cooler conditions.
• Perceived exertion decreases with acclimation.
• Passive heat exposure can enhance acclimation benefits.
• Hydration status is critical when training in heat. Training in heat requires specific strategies for acclimation.
• Monitoring heart rate is crucial during heat training.
• Athletes should not avoid training in hot conditions.
• Hydration is essential for performance in the heat.
• Preloading with electrolytes can enhance hydration.
• Clothing choice impacts heat performance significantly.
• Cooling techniques can improve race day outcomes.
• Ice socks and cooling sleeves are effective tools.
• Simulating heat conditions indoors is beneficial.
• Understanding individual sweat rates is key to hydration.

Chapters

00:00 Welcome Back and Podcast Updates
01:37 Understanding Heat Acclimation
07:08 The Importance of Core Temperature Regulation
12:25 Acclimation Process and Benefits
20:14 Physiological Adaptations to Heat Training
23:00 Training in the Heat: Strategies for Acclimation
30:10 Hydration: The Key to Performance in Hot Conditions
38:57 Cooling Techniques: Enhancing Performance on Race Day

Straight off a top 15 finish in the 2024 Unbound XL Gravel race, we chat with our boy David Ax about his preparation, training, equipment, and how the goal of 24 hours in the saddle panned out for him. If you have any interest in ultra cycling, or are considering taking on the 350 mile XL event, you won't want to miss this!