Kona Science Special: Humidity, Heat Training and Race-Day Cooling | Research Roundup copertina

Kona Science Special: Humidity, Heat Training and Race-Day Cooling | Research Roundup

Kona Science Special: Humidity, Heat Training and Race-Day Cooling | Research Roundup

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With the Ironman World Championship in Kona this Saturday, this Research Roundup is a heat and humidity special for triathletes and other endurance athletes, built around four big topics instead of four single studies. How much heat and humidity each slow you down when you separate the two, what the largest reviews say about heat acclimation and whether sauna and hot baths work as well as active methods, how fast heat adaptations arrive and how fast they fade, and which in-race cooling strategies work, while also being practically feasible.HIGHLIGHTS AND KEY TOPICS:Separating heat from humidity: a study that held the vapour pressure of the air constant from 18°C to 27°C and 36°C, then doubled it at 36°C, and why dew point is the number you want to check before a hot race.A meta-analysis of 135 studies and 1,531 participants: how short, medium and long heat acclimation protocols compare, and which of four approaches (constant work, isothermal, self-regulated and passive) comes out ahead.Sauna and hot baths after training: what a stricter meta-analysis of 10 controlled studies found, why the control groups matter so much, and the case for active heat training when time is short.How many heat sessions, how long and how hot: a review of 211 papers, the free online predictor that comes with it, and whether the sessions need to be on consecutive days.Five weeks of home-trainer heat sessions in 20 elite cyclists: when haemoglobin mass starts to move, how quickly the gains decay, and how to plan around these dynamics before racing.Four days of 90-minute heat sessions: what changed after such a short protocol, why time-to-exhaustion results look so much bigger than time trials, and whether feeling adapted without being adapted could backfire in an all-day race like an Ironman.Ice caps, a cooling neck collar, the Omius headband and water dousing in running studies: which ones improved performance, what they did to core temperature, and why Mikael ends up defending a gadget.SHOWNOTES, LINKS, RESOURCES AND RELATED EPISODES:Follow Daniel Rowland on his website, Substack and InstagramThe shownotes for today's episode can be found here.The full podcast episode archives (including category filters) can be found here.Related episodes:How to Race the IRONMAN World Championship in Kona: A Complete Guide | Tomasz KowalskiHeat adaptation and triathlon performance with Stephen Cheung | EP#138Bent Rønnestad, PhD | EP#386Alistair Brownlee, Two-Time Olympic Champion | Everyone Was Surprised by How Slow I TrainedSwimskins, Power Duration Curves and Best Bike Sessions for Runner Turned Cyclist | Q&AThe “Best Practices” We Stand By That the Research Does Not Support10 Triathlon Race Day Tips That Actually Make a DifferenceStrength and Speed Training Methods of Norwegian Endurance Coaches | Research RoundupThe 10% Rule Applies to Your Long Run, Not Your Week | Research RoundupNew Research on Torque Training, Ketones, Carb Loading and Pacing | Daniel RowlandStudies discussed:Delineating the impacts of air temperature and humidity for endurance exercise - Jenkins et al. 2023Effects of Heat Adaptation on Physiology, Perception, and Exercise Performance in the Heat: An Updated Meta-Analysis - Tyler et al. 2024 (ResearchGate link here)The effect of post-exercise heat exposure (passive heat acclimation) on endurance exercise performance: a systematic review and meta-analysis - Solomon and Laye 2025Influence of Exercise Heat Acclimation Protocol Characteristics on Adaptation Kinetics: A Quantitative Review With Bayesian Meta-Regressions - McDonald et al. 2025Time-course for onset and decay of physiological adaptations in endurance trained athletes undertaking prolonged heat acclimation training - Cubel et al. 2024Heat Training Efficiently Increases and Maintains Hemoglobin Mass and Temperate Endurance Performance in Elite Cyclists - Rønnestad et al. 2022Effectiveness of short-term isothermic-heat acclimation (4 days) on physical performance in moderately trained males - Shaw et al. 2022Effects of a Head-Cooling Cap on 5-Km Running Performance in the Heat - Spannagl et al. 2023Cooling the Neck Region During Exercise in the Heat - Tyler and Sunderland 2011Assessment of the Omius™ cooling headband effectiveness during a 70-min submaximal running effort followed by a 5-km time-trial in hot/humid conditions - Desroches et al. 2024The Effect of Water Dousing on Heat Strain and Performance During Endurance Running in the Heat - Anderson et al. 2024Tools mentioned:Exercise heat acclimation predictor (University of Canberra) SPONSORS: Precision Fuel & Hydration produce our favourite gels, sports drinks, and electrolyte and carbohydrate products here at That Triathlon Show and Scientific Triathlon. Use the free Fuel & Hydration Planner to get a personalised plan for your carbohydrate, sodium and fluid intake in your next event, and get 15% off your first 2026 order by using the code TTS2026 at checkout. Rouvy is hands down the most ...
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