#13 - Trening w upale: zysk czy niepotrzebne ryzyko?

Heat training is becoming increasingly common in cyclists' training. In an interview with All Cycling Space, Dr. Rafał Hebisz, a sports physiologist and researcher at the University of Physical Education in Wrocław, explains which effects of heat training are scientifically proven and which remain merely promising hypotheses. Regular exposure to heat can increase blood plasma volume, improve thermoregulation and sweating efficiency, and reduce sodium loss. The first noticeable effects can appear after just a few days, while full adaptation to high-temperature exertion typically takes about 12–14 days. Longer protocols, lasting three to five weeks, can also lead to an increase in hemoglobin mass, although the mechanism of this adaptation has not yet been clearly explained. The expert emphasizes that additional heat stress must be factored into the overall body load. Heat sessions can be performed after proper cycling training, using options such as a sauna, a hot bath, or a leisurely ride in a heated room. Gradual increases in workload, adequate recovery, proper hydration, and sodium intake are key. In the podcast, we also discuss blood tests, iron stores, cardiological safety, and preparing heat training for a specific race. Rafał Hebisz presents practical solutions used by athletes and research findings showing that properly planned heat exposure can improve exercise capacity. He also reminds us that there is no one-size-fits-all protocol, and that the body's response should be assessed beforehand during training. Listen to the full interview and learn how to wisely utilize heat training in cycling preparation. #heattraining