32 - Thermal Stress Management with Paul Laursen

• 3:30 the sources of heat stress and its effects
• 10:45 the heat ‘bucket’
• 12:30 the bucket overflowing example
• 12:45 factors contributing to overheating 
• 19:00 how Andrew filled his bucket at IM Cozumel
• 23:00 summary of Paul’s research into managing heat stress
• 25:45 why ingested ice drinks / slushies are so effective at cooling
• 30:00 the Floe bottle
• 33:15 slushie machines at races?
• 35:00 Paul’s study using slushie drinks vs cold water allowed subjects to run an average of 10 minutes longer in a time to exhaustion run test.
• 40:30 slushie drinks used to great effect in Qatar at a UCI TT championship. Details here. 
• 42:30 the psychological effects of an ice mouth rinse vs actual ingestion
• 46:15 cooling strategies using ice cubes
• 48:30 the psychological benefits of agency 
• 50:15 heat adaptation training: critical component is time at a high core temperature
• 55:00 training quality prioritized over heat training!
• 56:30 non-responders to heat adaptation training
• 58:00 hot conditions demand changes to race plans!

Also check out our earlier episode on training in the heat.