Most athletes only think about heat training two weeks before flying to Kona.

That’s reactive.

Used early in the season, heat training can increase plasma volume, improve heart rate control and build durability before racing even starts.

This episode was recorded last year and I’m re-releasing it now because this is exactly when smart athletes should be using it.

I’m joined by Lindsey Hunt from Precision Fuel & Hydration to break down how it works and how to apply it safely.

In This Episode

• Why heart rate spikes in hot conditions • How plasma volume rises in just a few days • The difference between acclimation and acclimatisation • Whether it helps if you race in the UK • Lab vs DIY approaches • How long adaptations last

KEY QUOTE

“Often our ability to lose heat limits performance more than our actual fitness.”

To follow Lindsey or Precision Fuel and hydration please check out the following social media channels

Twitter (personal) - LindseyHunt_24

Instagram (PF&H) - Precision Fuel & Hydration

Instagram (personal) - Lindseyh.u.n.t.

Lab page - https://www.precisionhydration.com/lab/

Precision Fuel & Hydration Stuff

A recent interesting blog about wearable sweat sensors

A recent blog about how fuelling requirements change at altitude

Free online sweat test: https://sweattest.precisionhydration.com/pages/why-personalise-your-hydration-strategy

Quick carb calculator: https://www.precisionhydration.com/products/precision-fuel-sample-pack/#thecarbcalculator

Athlete Case Studies: https://www.precisionhydration.com/athletes/case-studies/triathlon/

Cool Videos

Pro Tour cycle team Lotto Destiny use heat training to optimise performance

Heat acclimation and hydration at Marathon des Sables

If you want help applying strategies like this properly, that’s exactly what we build inside the SWAT Inner Circle.

Train smart. Start early. Get ahead of the season.

£30 per month.

CLICK HERE TO START YOUR MISSION

Connect with me HERE:

https://linktr.ee/simonward

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

After three decades in endurance sport, what surprises me most isn’t what’s changed.

It’s what hasn’t.

Training trends come and go. Methods get rebranded. New tools promise breakthroughs.

But the fundamentals that drive performance, health and longevity have barely moved.

In this episode, I explain why most athletes don’t need more information — they need more consistent application of what already works.

In This Episode

• Why most “new” training methods aren’t actually new
• The common mistake of chasing hours instead of protecting fundamentals
• The five principles that have endured for 30 years
• Why consistency beats optimisation every time

Key Takeaways

• Most athletes are not missing a secret. They are missing repetition.
• If it doesn’t improve durability, capacity or sustainability, it probably doesn’t matter much.
• Build the foundation first. Volume and performance sit on top of that.

Quote From This Episode

“You probably don’t need more information. You need more consistency.”

Join the SWAT Inner Circle

If you want year-round structure built around these enduring principles — strength, fuelling, recovery and smart intensity — join the SWAT Inner Circle.

Plans, guidance, monthly coaching calls and direct access to me.

£30 per month.

CLICK HERE TO START YOUR MISSION

Connect with me HERE:

https://linktr.ee/simonward

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!

Beth takes over hosting duties from Santa Barbara and pulls out a list of training and racing principles I wrote about 15 years ago. The catch is I’m not allowed to look at them. So we go through the big ones and I react in real time, seeing which ideas have genuinely stood the test of time, what I’d tweak with today’s experience, and what still matters most for age group athletes who want to perform well, stay healthy, and enjoy the process.

We talk about choosing races that suit you (not your ego), understanding the course early, and setting realistic expectations so you don’t torch yourself chasing a fantasy. We dig into the boring stuff that works: consistency over hero sessions, sensible progression, and training specifically for the event you’ve entered. And we cover race day reality: the perfect race almost never happens, so you’d better have a Plan B and a calm head.

4–5 key bullet points

• Why your support team at home matters more than your latest gadget
• How to choose races that fit your strengths and lifestyle, and learn the course early
• The principles that stood the test of time: consistency first, progression without ego, and specificity that makes sense
• Stress is cumulative, so recovery is not optional, it’s training
• Race day reality: expect chaos, define success properly, and use Plan B thinking

3 key takeaways

1. Pick the right target: choose races and goals that suit you, and learn the course early so you can prepare properly
2. Win the boring weeks: consistent, repeatable training beats occasional brilliance every time
3. Recover and adapt: stress adds up, recovery is non negotiable, and flexibility on race day is a skill

Quote of the episode

“Consistency is the key to success. Make the priority to stay healthy and uninjured.”

Join the SWAT Inner Circle

And if you want structure, accountability, and a tactical plan for staying strong, mobile, and resilient all year round, the SWAT Inner Circle is where you’ll find the support to stay Battle Ready for life’s adventures. CLICK HERE TO START YOUR MISSION

Connect with me HERE:

https://linktr.ee/simonward

You can find links for the following channels - Website, Facebook, podcast, Instagram, YouTube

Email: Simon@thetriathloncoach.com

Sign up for Simon’s weekly newsletter

Download Simon’s Free ‘Battle Ready Lifestyle’ Infographic — https://simon-ward.kit.com/battlereadylifestyle

💬 Got an awkward question for Simon? Send it to beth@thetriathloncoach.com and you might just hear it on a future episode!