Anthony Deroeux / @antho.dx
Heat training and sweat testing to help you perform
at your best at the Marathon des Sables
We use our heat chamber to acclimate athletes so that they’re ready to perform in the extreme conditions they'll face in the Sahara.
Beyond heat acclimation, we offer a number of performance tests and specialist training services tailored to preparing for the MdS, including:
- Sweat Rate Testing, to help you figure out how much you need to drink in training and out in the desert
- Sweat Sodium Concentration Testing, which tells you how much sodium you lose in your sweat to help you dial in your hydration strategy
Alongside pacing and foot care, hydration is one of the most important factors behind success at the MdS, so spending some time getting this right is crucial.
Getting acclimated to the conditions you'll face in the Sahara is crucial
Heat acclimation and hydration at the Marathon des Sables:
Marathon des Sables Services
Preparing for the MdS
What it involves
- Sitting comfortably for ~30-45 minutes whilst our Sweat Test kit stimulates a small patch of your forearm to sweat maximally and we collect a sample. No needles, no exercise.
- A sub-maximal exercise session for ~60 minutes at ~40°C (104°F)
- + ~30 minutes of pre-post-exercise set-up and consultation
- An MdS specific 10 session at-home acclimation protocol designed to be completed in your own time
- A follow-up ~60 minute sub-maximal exercise session at ~40°C (104°F) in the Precision Performance Lab as an additional heat session and to assess your performance improvements
What you learn
- Understand your sweat sodium concentration (in milligrams per litre of sweat), so you can tailor the strength of your drinks for the desert
- Understand your sweat rate (in Litres per hour) in the heat you'll experience in the Sahara, so you can dial in how much you drink during training and when you're in the desert
- How best to manage your performance when training and racing in hot conditions
- Understand the impact heat has on your core body temperature
- Learn the basic principles of heat training
- A fuel & hydration plan for Marathon des Sables
The science behind heat training
- Heat training 101: A comprehensive guide for athletes
- Should you be heat training?
- Could heat training enhance your performance in all conditions?
- How Lotto Cycling Team use heat training to optimise performance
The science behind sweat testing
- Should you take a Sweat Test?
- The different types of Sweat Test and why you should have one
- What we learned from getting our Sweat Test data published
- Sweat Testing: The Secret To A Perfect Race? (Global Triathlon Network)
- Does consuming more salt mean you will have saltier sweat?
This service is ideal for
- Anyone spending a week in the Sahara!
- Athletes who struggle to perform in the heat, but can’t work out why
- Athletes who struggle with cramp, particularly late on in races
- Athletes who feel bloated, thirsty or have a dry mouth, or pee frequently during training and racing
What if I Want More? - Other Lab Services
Heat training is a powerful performance tool which is largely underused by the average athlete.
See how the Lotto Cycling Team use heat training:
Plan your visit
Arriving by train?
Hinton Admiral is the closest station but it’s tricky to walk to the lab from there, so please talk to us about picking you up.
Arriving by car?Our address is: Old Sawmill, A35, Lyndhurst Rd, Hinton, Christchurch BH23 7DX
Here’s the What 3 Words location: https://what3words.com/next.refreshed.handbook
Our HQ is a lovely converted Sawmill with a gravel driveway, literally just off the main road. When you arrive, if they’re free, you can park out front in the spaces to the left of the building. Or head through the gates on the right and park around the back. Please just keep the channel on the right free so delivery vehicles can access the warehouse at the back of the plot. Then head in via the central glass “patio” door at the back of the building and someone will greet you.
Frequently asked questions
Do heat acclimation sessions have to be on consecutive days?
Research suggests that consecutive doses of heat are the most effective at developing adaptations. But, we know it’s not always possible to fit that around busy lives. To build adaptations to the heat, a minimum of 5 sessions within 7 days is recommended. This initial build up phase can be followed by a minimum of 1 session per week (preferably 2+ per week) to maintain some of the adaptation for extended periods of time.
What do I have to bring with me to the sessions?Bring the kit you plan to take to the desert. We’d recommend wearing a singlet or vest as you’ll be sweating buckets! Please bring along a change of clothes for afterwards, and any exercise tracking device you normally use (such as a Garmin) to track the sessions if you wish to.
What is your cancellation policy?You are allowed to cancel up to 12 hours prior to the session. Cancellations within 12 hours of the booking and no shows won’t be refunded unless there are extenuating circumstances. Please email our Athlete Support crew at lab@pfandh.com and they’ll get you sorted.
Can I train that day while completing heat acclimation trials?Yes, you are welcome to continue your regular training, with two caveats. We recommend reducing the volume and intensity of any additional sessions you do, especially within the first 5 days of heat acclimation sessions. Once you have conducted 5 sessions in the heat, you will start to be less impacted by the conditions and be better able to do more intense, quality work.
What happens if I buy a pack and then am unable to attend 1 or more sessions (due to any reason such as sickness, injury etc)?All individual sessions/packages are valid within 12 months from the date of purchase. Please reach out to lab@pfandh.com with any questions on how to book sessions if you have any trouble.
Got questions?
