Even thought I always double in the heat and try to run in the shade in the AM at dawn and run again just when the sun goes down, keeping runs short to not dehydrate to much...
Not sure why, but it works, Benji Durden used heat training
there are multiple advantages to moving/training at altitude (for responders): 1. increase in rbcs 2. increase in blood volume 3. increase in lactate buffering capacity 4. increase in anaerobic capacity (not often talked about, don't get hung up on this plz) 5. there are others, but those are the big 4 if memory serves me right
advantage to training in humid conditions: 1. increase in blood volume 2. there are others, but that's the main one (lot of people about heat shock protein for instance, but i honestly forget it's impact rn)
an increase in blood volume, even without any increase in rbcs (thus hematocrit goes down even if global hemoglobin levels are effectively static) increases aerobic capacity
if you do all your training mid-day in a hot/humid environment of course your results are likely to be bad. that would be like living at 6500' but choosing to drive further up the mountain to do all speed workouts. hard workouts generally need to be early morning or later in the evening, while the more moderate/easy workouts can be performed with more sun exposure
A few things:
1. Increase in RBCs at altitude is temporary, the RBC count goes back to normal when you return to low altitude.
2. Blood volume goes down soon afteryou arrive at altitude due to lower humidity and takes 2 to 3 weeks to increase to normal levels.
3. Lactate isn't buffered. It's not an acid. H+ is buffered partly bt Lactate production.
4. "Increase in anaerobic capacity" really? Go on then, explain that, I challenge ya.
Then explain how an increase in blood volume with a cocommitant decrese in hemoconcentration increases aerobic capacity? You will really have to work hard on that one, but don't give up.
I think the entire world understands attitude works. Japan has a lot of runners that train in humidity that do well, Uganda has both which must be brutal.
5000: 12:35 10000: 26:11
checks out
No it doesn't Uganda is pleasant year round with Dew Pounds in the 50s -60s. Why bother posting?
Humidity kinda ruins running for me during the summer, way way more difficult than the dry altitude I’ve experienced in CO. I also seem to be relatively bad in humidity compared to most by doing worse in summer races then crushing them when the temps drop back down. Like it blows my mind how many people are able to just do long runs at basically the same pace as winter training, meanwhile I turn into slug plodder.
Anywhere along Lake Victoria is quite humid. I ran there for a few years and it was quite difficult. That area also has some altitude, around 1200m / 4000ft. Cheptegei’s area is higher up, maybe 6–7k feet. Not sure about the year-round humidity, but it was definitely humid when I visited that area. It’s a coffee-growing region, after all.
In 1974, Filbert Bayi broke the 1500 m world record in the Commonwealth Games. I remember him stating that running 5 miles in the heat and humidity of Dar es Salaam was equivalent to him as running many more miles in lower heat and humidity conditions. Dar es Salaam is at ~7 degrees S latitude and typically has a very dew points (75-80F) during the SH summer. In such conditions your sweat provides only a low amount of cooling and you are drenched with sweat during and after a run.
3. Lactate isn't buffered. It's not an acid. H+ is buffered partly bt Lactate production.
Dude, everybody knows this, but nobody having a coaching conversation says "hydrogen ion buffering." You're like that guy who's always saying, "technically, this isn't champagne."
I think your mind should enquire a bit more. Why don't you read the studies I posted? 5% VO2max bump for highly trained cyclists after training in heat and humidity.
i believe the weather station used in the data you are looking at is from the Kigali International Airport located in Rwanda, which is over 500 miles away from Kapchorwa
but from what i can tell, it's essentially the same conditions as Kitale Airport that's only about 50 miles away
so yeah, debunked thanks malmo
thought it was interesting when looking at some of the data that the length of day in Uganda is essentially 12 hours a day everyday of the year give or take about 5 minutes
thought it was interesting when looking at some of the data that the length of day in Uganda is essentially 12 hours a day everyday of the year give or take about 5 minutes
Yup. Compare the Sunrise/Sunset data in your hometown. (Presuming you live in mid latitudes).
there are multiple advantages to moving/training at altitude (for responders): 1. increase in rbcs 2. increase in blood volume 3. increase in lactate buffering capacity 4. increase in anaerobic capacity (not often talked about, don't get hung up on this plz) 5. there are others, but those are the big 4 if memory serves me right
advantage to training in humid conditions: 1. increase in blood volume 2. there are others, but that's the main one (lot of people about heat shock protein for instance, but i honestly forget it's impact rn)
an increase in blood volume, even without any increase in rbcs (thus hematocrit goes down even if global hemoglobin levels are effectively static) increases aerobic capacity
if you do all your training mid-day in a hot/humid environment of course your results are likely to be bad. that would be like living at 6500' but choosing to drive further up the mountain to do all speed workouts. hard workouts generally need to be early morning or later in the evening, while the more moderate/easy workouts can be performed with more sun exposure
4. "Increase in anaerobic capacity" really? Go on then, explain that, I challenge ya.
Then explain how an increase in blood volume with a cocommitant decrese in hemoconcentration increases aerobic capacity? You will really have to work hard on that one, but don't give up.
i challenge you to get on pubmed and read a few of the hundreds of studies that have proven this. it's actually pretty interesting stuff and seems a lot of otherwise knowledgeable people are unaware of this.
humidity is not the "poor man's altitude." Heat is the poor man's altitude.
Clueless people who think heat and humidity are synonymous have apparently confused the old maxim.
In hot weather - which only rarely has humidity above 50% - you have to cool by massively sweating. That provokes an increase in blood volume to adapt. That results in an increase in RBC's, or your blood would get too thin.
In humid weather - not generally hot - you can't cool rapidly by sweating. The sweat won't evaporate fast enough. So all you can do is limit how much heat you generate, by going slower or more efficiently. That can be useful training too, but it won't give you a blood boost.
My evidence on this issue is all anecdotal based on a study of one... me.
I have to train every summer in the heat and humidity of TN. It really is disheartening, it makes every run into a much dreaded slow sweaty slog. My pace is so far off what my normal pace that I dont even bother to look at it any more. (It just messes with your head.)
I also know that when the weather finally breaks in October I feel like a weight has been lifted off my back.
I dont know if there was really a "training benefit" so much as a training hinderance that has now been removed. (Like running w/ankle weights vs not)
If heat really were a big training aid then Gainesville FL, Austin TX, etc.. would be the mecca for endurance athletes.. and I think we all know the verdict on that. We all seek the cool confines of the NW, the West Coast, and mountain air of Flagstaff.
humidity is not the "poor man's altitude." Heat is the poor man's altitude.
I guess it depends on what one considers "hot" or "humid. Have you ever heard the phrases "It's not the heat, it's the humidity" or "but it's a dry heat"?
A personal anecdote. When I finished up my run yesterday morning here in the Philadelphia suburbs, I checked weather.com and it was 77 F with 94.2% humidity. The run was nearly unbearable.
I have run in much hotter temps in dry climates which were a lot more comfortable.
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