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KONA HEAT CAMP - SAMOA

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About the heat camp
The Samoa Heat Adaptation Training Camp is the perfect opportunity for any athlete planning to race at an event in a hot climate, in particular the IRONMAN World Champs in Nice or Kona. Heat Adaptation has a number of proven benefits, in particular an increased sweat rate, improved tolerance to heat and a reduction in perceived exertion, these factors and more are discussed in this article.  

Location
Samoa is an excellent location for a Heat Preparation Training Camp.  It's an easy flight from New Zealand and Australia, so there's minimal stress from the travel. The typical August weather in Samoa is between 28-31 degrees, and the humidity often gets very high, which is very different from any New Zealand city, or Southern city in Australia, at that time of the year. You will find the Samoan people very friendly and welcoming. Swimming will be in Open Water warm enough to not require a wetsuit, safely within a large lagoon, and in crystal clear water. Run and Cycle along pleasant coastal roads and rainforest with amazing views at every turn.

The timing of such heat training is important as too far out the effects are diminished, and too soon, you risk not recovering from the increased physiological strain. The Samoa Heat Camp, being in August, is well placed for those racing in a September/October window, and we recommend using occasional short Sauna sessions to prepare for the camp, and to use after to continue the heat adaptation as you approach race day. You will also be lucky enough to take part in the Warrior Half Triathlon early in the camp, and this is a very popular event in Samoa.
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Your host
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The camp will be hosted by Coach Rob Dallimore (Triathlon NZ and Training Peaks Accredited, IRONMAN Certified).  Rob has had many years of experience training for and racing in hot climates.  He has raced IRONMAN Hawaii a number of times, and has incorporated Heat Preparation each time he has raced there.

Recommended equipment for the camp
  • Road or Triathlon bikes are suitable
  • We recommend standard training wheels with at least 25mm width tyres as these are easier to ride and more comfortable on the rougher chip seal roads.  28mm will be ideal, but not all bikes are compatible with these
  • Well ventilated helmet.  An Aero Helmet may be too hot in Samoa's climate
  • Bring a few spare tubes or maybe a spare tyre as there are no bike shops where we will be staying
  • Bike pump
  • Chain lube as the conditions can quickly dry your chain out
  • Plenty of sunblock
  • Sufficient amount of sports fuel
  • Drink bottles for cycling and running
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