Can You Transform Your Fitness in Just 14 Days? | Ben Day - Season 8 Episode 4

About this episode

Ben Day discusses heat adaptation techniques for cyclists to enhance performance and recovery.

Heat Adaptation Hacks for Cyclists: How the Pros Master Sauna Protocols, Active Heat Training & Performance Gains. Discover the power of heat acclimatization to boost resilience, race readiness, and recovery in any climate. Pro coach Ben Day unleashes the secrets of modern endurance training through practical protocols and behind-the-scenes stories from Girona, Boulder, and the pro peloton. This episode peels back the science of heat training—from sauna and hot tub sessions to sweat-inducing paint suits and indoor trainer hacks—and reveals how every athlete, from ambitious amateurs to WorldTour contenders, can unlock cardiovascular and performance gains with just 7-14 days of heat exposure. Learn how to: Integrate heat training into your annual plan for serious marginal gains without burning out Dial in the balance between active (trainer, paint suit) and passive (sauna, hot tubs) protocols to match your schedule Track adaptation using heart rate, power, core temperature, and good old-fashioned athlete feedback for a complete picture Avoid common mistakes—why “more is not better” and the art of nailing your heat adaptation window for race day Whether you’re prepping for a…

People in this episode

Guest: Ben Day

Topics covered

• heat adaptation
• cycling
• endurance training
• performance gains
• sauna protocols
• active heat training

Keywords

• heat acclimatization
• cardiovascular gains
• training protocols
• active training
• passive training
• race readiness

Mentioned in this episode

Organizations: TrainingPeaks

Places: Girona, Boulder

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