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Heat training for cyclists over 50 isn’t just possible—it’s a legitimate performance tool when done correctly. But you can’t approach it the same way you would with younger athletes.
This article breaks down the exact protocol I used with Alina Mylka before her UCI Gran Fondo World Championships in Australia. The core approach: 3 heat sessions weekly for 5 weeks, done on the trainer after regular workouts, in Zone 2 power, deliberately wearing long sleeves and bibs with no fan. Each session runs 45-60 minutes, targeting a Heat Strain Index of 3.0-6.9 measured with a CORE sensor.
The key insight is that these sessions come AFTER your main workout, not instead of it. You do your quality intervals or tempo work first at full intensity, then add the thermal stress. This protects your training quality while still driving heat adaptation.
The article covers individual heat tolerance testing with CORE sensors, integration with your existing periodization plan, monitoring protocols to avoid overreaching, and specific hydration strategies that account for age-related changes in fluid regulation.
Read the complete protocol here: https://help.corebodytemp.com/en/articles/12872366-integrating-heat-training-into-periodization-plans-for-road-cyclists-over-50
