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Cycling is a sport of precision and endurance, where every variable matters. Among these, environmental stressors; heat, cold, humidity, altitude, and pollution play a critical role in shaping performance. In a recent interview with Marc Quod, a sport scientist with over 15 years of experience, we delved into how these factors impact cyclists, both physiologically and psychologically, and explored strategies to adapt and thrive.
Environmental stress refers to the external conditions that add strain to the body during training or competition. Heat, altitude, and even cold can significantly affect a cyclist’s performance. According to Quod, these stresses alter the body’s ability to function optimally by increasing the workload needed to maintain basic functions.
Historically, environmental training interventions gained prominence post-1968, following the Mexico City Olympics held at altitude. Since then, techniques such as heat training and altitude camps have evolved from being preparation tools for specific conditions to becoming integral parts of performance enhancement strategies. “The additional stress, if managed correctly, can be used to boost overall performance,” Quod explains.
Environmental stressors impact both the body and mind. Heat, for instance, increases thermal strain, leading to reduced blood flow to muscles, dehydration, and heightened glycogen use. More significantly, Quod points out, heat reduces voluntary drive: “The body intentionally slows itself down to prevent overheating, a self-preservation mechanism.”
Altitude, on the other hand, reduces oxygen availability, making it harder for muscles to perform. Cold is often overlooked but can be equally challenging, especially for athletes transitioning between hemispheres. Psychological strain further compounds the issue. As Quod emphasises, “Feeling uncomfortable in extreme conditions can dampen an athlete’s motivation and focus.”
When asked which environmental condition is the most taxing for cyclists, Quod’s response was nuanced. “Each stressor; heat, cold, altitude, humidity affects individuals differently. Even genetics can play a role,” he says, citing examples of athletes thriving in opposing conditions.
However, it’s often the combination of factors, such as heat and altitude or heat and humidity, that proves most challenging. “In regions like Colombia, where these conditions overlap, the body’s ability to cool itself is significantly impaired, creating an oppressive environment,” Quod notes.
Hydration is critical, particularly in hot conditions. Dehydration reduces plasma volume, impairing sweat production and increasing the risk of overheating. Quod stresses the importance of balancing hydration, warning against over-hydration, which can lead to hyponatremia. “Drinking to thirst is a good rule for most athletes, but understanding individual sweat rates through testing can provide a tailored approach,” he advises.
Sodium replacement is another debated topic. While commercial testing labs can assess sodium losses, Quod notes, “The body regulates sodium tightly, to ensure that you have the right amount of sodium all the time.” Athletes should experiment with sodium replacement to determine what works best for them, factoring in how they feel during and after training sessions.
Adapting to heat is an essential skill for cyclists. Quod highlights the body’s remarkable ability to adapt, with significant changes occurring after just 10 to 14 days of heat exposure. These include increased plasma volume, higher sweat rates, and reduced sodium loss.
To replicate heat stress, cyclists can train in warm environments or use artificial methods like extra clothing or indoor training in heated rooms. However, Quod cautions that these sessions add extra stress, requiring careful management of intensity and fueling. Heart rate caps are often used to ensure training remains within a manageable intensity zone.
High-intensity sessions in the heat can also provide psychological benefits. “Knowing you can handle the discomfort builds confidence for competition,” Quod says.
Altitude training has long been used to enhance performance at sea level. However, Quod emphasises that the “camp effect”, the focused environment of altitude training might play as significant a role as altitude itself.
To maximize benefits, Quod recommends ensuring adequate iron levels before altitude exposure, as iron is crucial for red blood cell production. Additionally, he advises a mix of training intensities, with adjustments based on how an athlete’s body responds to reduced oxygen availability. “As with heat, altitude training is about managing the additional load it places on the body,” he explains.
One of Quod’s key takeaways is the importance of individualisation. Environmental stress affects each athlete differently, influenced by factors like genetics, baseline fitness, and even psychological resilience. Testing sweat rates, monitoring sodium needs, and experimenting with heat and altitude protocols allow athletes to tailor their strategies.
“Cyclists should listen to their bodies and adapt accordingly,” Quod advises. With tools like Vekta’s analytics platform, athletes and coaches can monitor responses to environmental training and fine-tune their approaches.
Environmental stressors are both a challenge and an opportunity for cyclists. By understanding and leveraging these factors, athletes can not only prepare for extreme conditions but also boost their overall performance. As Marc Quod aptly puts it, “The body is an adaptive system. With the right strategies, you can thrive in any environment.”
Learn more about how Vekta can help you thrive as an athlete or coach here.
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