PAMPY’S POST – OCTOBER22b

It's coming, that first hot exercise day of the season!

The first genuine hot day of the season draws you out to exercise. You start well, probably too well, it’s just so good to be out in warmer conditions again. Then, about halfway through your session, you feel somewhat laboured and shorter than your normal breath at your typical pace. You notice your heart rate is higher than usual, and you are forced to back off the pace a little towards the finish!

Then, about 3 hours later, you feel;

🥵 Parched,

🥵 (Close to) Muscle cramping,

🥵 Salty skin,

🥵 Headspins from getting up too quickly,

🥵 Tired & lethargic, mentally & physically,

🥵 Hungry, particularly for sweeter food,

🥵 Hotter than usual,

🥵 Ripped off from sub-optimal sleep.

All this is normal – you’ll be firing in 8-14 days with heat acclimation.

For most endurance-based activities, the critical limiter is the removal, or lack thereof, of induced body heat. The less energy it takes to remove heat, the more energy available fpr functional activity.

Here’s my acclimation data from the last time I was in Hawaii.

Testing details: Hawaii, Big Island, October 2017, 7km flat run @ 30’ and 82% Humidity.

Acclimation tips.

😊 Consistent Exposure to warmer conditions,

😊 Bicarb soda (1/3 tsp) in water – before, during & after your sessions.

😊 Splashing water over your face (cooling from the outside in), &

😊 Post-session plunge pools – the colder, the better.

Does altitude boost aerobic potential?

My recent experiment.

My lifestyle for the past seven years.

One week @ 1500m in the Snowy Mountains.

Two weeks @ 0m in Sydney.

I exercise for one hour every day.

My typical week @ 1500m.

What is Hemoglobin?

Hemoglobin is the protein within red blood cells marrying iron & oxygen in readiness for transportation around the body (see pic).   Hemoglobin is the currency of endurance athletes.  More is typically better.  Higher hemoglobin increases the potential for enduring aerobic activity.  More oxygen = more work.

What is Hematocrit?

The percentage of red blood cells in the blood, or hematocrit, is measured.  Red blood cells, platelets, white blood cells, and plasma are all blood components. Plasma is the liquid portion of blood that also contains hormones, nutrients, and electrolytes.

While genetics presets much of our oxygen-carrying potential, data shows fitting exercise at altitude can boost hemoglobin.

The body improves oxygen-transporting efficiency with less oxygen at an altitude of 1000m>.

Increasing high-heme (iron) food like spinach & broccoli can also help hemoglobin adaptation.

Summary: For many people, being at altitude for a week or longer enhances their aerobic potential AND adaptability to burning body fat.

Have you been typing for the last 30 minutes?

Stretch each arm for 10 seconds, three times.

Nice work, Rachel!

The key principles.

💪 Losing 20kgs is a 6-month process.

💪 Eat it, write it, diary.

💪 Increasing dietary fat towards eating less.

💪 Relaxed with 'sometimes' food.

💪 Steptember - 10k steps @ 30 days.