Endurance Unlimited Season 3, Ep. 13 2020 Olympics Triathlon Prep with Ryan Bolton
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Jul 14, 2021 Ryan Bolton, a high-performance triathlon coach and USA Triathlon advisor with Olympic experience and an exercise physiology background. He talks about preparing for Tokyo heat and tailored acclimation strategies. He lays out race-day cooling and logistics for bike and feed zones. He breaks down tactical racing, the technical Tokyo course, and the fast, strategic mixed relay format.
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How COVID Changed US Olympic Slots
- Three US women and two men made the Tokyo team due to Olympic ranking and last-minute qualification shifts.
- Bolton recounts COVID-era point suspensions and losing a men's spot on the final weekend of Olympic qualification.
Practical Heat Acclimatization Plan
- Do implement structured heat acclimatization with frequent, mostly aerobic sessions rather than hard intervals.
- Ryan Bolton prescribes ~5 days/week of ~1-hour sessions at ~95°F+ and humidity or sauna protocols starting 4–8 weeks out.
Acclimatize With Easy Heat, Not Hard Work
- Heat sessions should be aerobic rather than high-intensity to avoid degrading quality and overcooking athletes.
- Sauna protocols are an effective, low-resource supplement that can be started 4–8 weeks before the event.