When to fit in heat training
Summer is approaching in my hemisphere and I want to suffer less in the heat this year. I’m thinking of adding heat training on top of my workout schedule but could use guidance on if/when to do so. For context I’m early 30s, I’ve been training about 1.5 years, ftp‘s gone from 200->280 in that time at 73kg. Don’t race, just ride for fitness & fun. ~12 hrs/wk right now.
This is my current routine, with a rest week every ~4 weeks (where rest week = <20 TSS total over 5 days then some openers):
Mon: rest
Tues: morning weights (squats & a couple accessories), evening threshold or vo2 intervals
Wed: recovery ride (<10 TSS)
Thurs: morning intervals (threshold usually), evening weights (deadlift & a couple accessories)
Fri: rest
Sat: long endurance ride
Sun: recovery ride
My only real option for heat is riding on the trainer in a bunch of clothes till I get real hot. Per this paper it looks like I need to do that for a few consecutive days for 2 weeks in a row and then 1/wk as maintenance. Specifically looking for guidance on the 2 weeks bit.
Should I pause my other intervals? Pause the gym work? Do heat training after intervals? Do heat training on rest days? Am I on the right track here?