Competing in warm temperatures.

[FrankJ]

I haven't quit indoor rowing but the old running bug has bitten me again and I'm competing in corporate track. My best events are the 1600m, 3200m and 5K. I am trying to limit my running as my knees are a still a little suspect but using rowing to cross train is keeping the old CV system very fit.

The problem is this. While rowing my environment is very controlled. The room temperature is 68F to 70F out of direct sunlight and not too humid. Last April I did a marathon in 2:51:20 and my HR was around 145 most of the time and it didn't even hit 150 when I was pushing. I had the room temperature about 60F for the marathon.

In today's running 5K my HR was over 150 after 250m and by 1K it was 160 and above for the rest of the race peaking at 165. Needless to say it was not a pretty race. I know from rowing that ambient temperature has a big impact on my HR.

My corporate track meets are going to be outside so I obviously can't can't control the temperature. My thought right now is to move the erg to the deck and row in the sun so I can adapt to the warmer temps. Anybody have any techniques that work for competing in warm temperatures?

Frank

[Snail Space]

For a given power output your HR will be higher for running than rowing because you are upright rather than seated. Your heart has to work harder to move a taller column of fluid against hydrostatic pressure. Swimmers have an even lower equivalent heart rate.

I'm not saying that heat doesn't have an effect (it definitely does), but that not all of the increased heart rate is caused by temperature differences.

Cheers
Dave

[johnlvs2run]

Running is different from rowing in that weight is a factor, and any excess in weight or muscles is going to take much more energy. Also there is more movement in running than in rowing. If you're running at 180spm and rowing at 30, that's 3 times as many cycles not including the much greater movement of your legs.

My heart rate always gets up higher and more quickly running than rowing, though the max heart rate is the same.

One time before a track race I washed my arms and legs down with cold water and stayed inside a cool locker room, went out just before the race and did very poorly. I was running as hard as I could but my body just wasn't warmed up for the heat. I stayed out in the heat in the shade and did much better in another event an hour later. That was a lesson learned for me, just as a note as that wasn't something you mentioned. It is important to keep the body warm and pores open for racing in the heat.

Personally I would do things to adjust to running in the heat. What has helped me has been running in a nylon windbreaker during training runs in the heat. My fastest marathon was over a difficult course and 95 degrees at the finish and I did another one close to that where it was 98 at the end of it. Hot! But you can get used to the heat. I tried the bundling up in gloves, pants, wool hat and all that but didn't care for all that stuff. Just the additional windbreaker worked well for me, in addition to the usual shorts, shoes and singlet. A baseball cap is good too, to keep the sun off your eyes. When heat training I wear the windbreaker all the time for all steady running, but take it off for repetitions or racing. I'd even use it to warm up for the race (as opposed to rinsing with cold water) - this way your body is warmed up and used to the heat. When you take it off you'll feel cooler as your body is adjusted.

I'd row in the heat but not in the sun, as you don't move around as much rowing so I think it's better to row in the shade where it's warm.

But the best focus for racing in the heat is the running you do.

[FrankJ]

Thanks for the replies. I know that all of the difference in HRs is not caused by heat but I should have mentioned that I did a 5K about a month ago. It was my first running race in about 7 years so I didn't push too hard. The temperature was 15F to 20F cooler than today. My time was almost a minute faster than today. Both races were on certified courses and relatively flat so I see heat as the biggest difference. Unfortunately I didn't have my recording HRM for that race but I know I wasn't working that hard. For most of the race I was occasionally talking to people around me and it wasn't until I was about 1K from the end before I really started pushing the pace.

My goal is to get that minute back that the heat took from me. Assuming that I can also improve my running fitness I should be a lot faster than my first race in May.

John, I especially like the idea of the nylon windbreaker. I do a lot of training with my dog and being a Samoyed he doesn't care much for heat. This should allow me to go with him when he finds it cool enough but still simulate hotter temps.

Frank

[Rockin Roland]

Anybody have any techniques that work for competing in warm temperatures?

Frank

Frank, compared to other parts of the world your summers would be relatively short. However if you want advice from someone that has to deal with the heat condiderably more frequently than yourself then the answer is "skins".

www.skins.com.au

This is an Aussie invention that really works. Plenty of scientific evidence around to prove that it keeps your core body temperature down when exercising in the heat. I've been using the top and shorts for 12 months now. I have rowed several times in 40 C/ 102 F heat and was extremely impressed at how it allowed my body to cope with such conditions.

Go to your local sports store and check them out. You won't be disappointed.

[Liquid]

I used to run cross country sometimes in temperatures over 100 farenheit with zero shade. Adapting to it was just a matter of conditioning, after a few weeks it wasn't an issue but it was sure nice to dump cold water on my head after finishing. One nice aspect of the heat is how quickly your muscles warm up.

[FrankJ]

I used to run cross country sometimes in temperatures over 100 farenheit with zero shade. Adapting to it was just a matter of conditioning, after a few weeks it wasn't an issue but it was sure nice to dump cold water on my head after finishing. One nice aspect of the heat is how quickly your muscles warm up.

Liquid,

I beg to disagree that running in heat like that is always an issue. There are many documented cases of runners who thought they were conditioned to running in heat permanently injuring themselves or dieing from the effort. Here is an article from Runner's World that shows what happens even to well trained athletes:
http://www.runnersworld.com/article/0,7 ... -5,00.html