Cycling in hotter climates
Discussion
B1G GK said:
Anyone done it, Apart from the obvious of water and covering up from the sun is there anything else you should be looking at to stay alive and well,
Were looking to cover between 60-80km's a day in around 30' Celcius for 5 days.
Salts/electrolytes.Were looking to cover between 60-80km's a day in around 30' Celcius for 5 days.
You will be sweating lots, even if you dont feel it (just like when swimming) as the breeze will evaporate it.
Water is good, but a proper solution of water, salts, carbs etc is much, much better.
Also, whatever product you decide on, do not use them for the first time when on your trip.
Some people gip, throwup and generally dont take to some particular sports drinks at all, could ruin your holiday. Get to your local bike shop see what they reccomend and try them out.
I have used SIS and High5 product to great effect, others have made me ill.
+1 on High5 they produce electrolyte only tablets as well which I like to use (no/low carb training sessions) called Zeroes - these can simply be placed in water to dissolve.
The other drinks are good as well but be aware they'll also fuel you up as they have plenty of carbs (and a bit of protein) in them.
The other drinks are good as well but be aware they'll also fuel you up as they have plenty of carbs (and a bit of protein) in them.
Make sure it is something you can stomach - don't make it too strong.
Part of a study at the moment testing out different drinks while doing a 40k TT in a 30deg, 80% humidity heat chamber - not sure what drinks i'm getting (will know when i'm done) but I can tell you that 30k in, I was dying for a drink of water or weak flavoured stuff - sticky, overly sweet sports drink is not something I can handle in those conditions.
Part of a study at the moment testing out different drinks while doing a 40k TT in a 30deg, 80% humidity heat chamber - not sure what drinks i'm getting (will know when i'm done) but I can tell you that 30k in, I was dying for a drink of water or weak flavoured stuff - sticky, overly sweet sports drink is not something I can handle in those conditions.
When training in the summer I always used Lucozade Sport, (as I got given it,) but made up with twice as much water as the recipe said.
These days on the bike in the summer, though admittedly not as hot as you're suggesting, I do a bottle of weakened isotonic drink and a bottle of water. I take a swig of the water after the "juice" so it doesn't fur up my mouth.
As someone has suggested, try before the event. Getting it wrong isn't pleasant.
(I'm a big fan of Reimann P20 as an all day, sweat/waterproof sunscreen too.)
These days on the bike in the summer, though admittedly not as hot as you're suggesting, I do a bottle of weakened isotonic drink and a bottle of water. I take a swig of the water after the "juice" so it doesn't fur up my mouth.
As someone has suggested, try before the event. Getting it wrong isn't pleasant.
(I'm a big fan of Reimann P20 as an all day, sweat/waterproof sunscreen too.)
Try and cycle early in the morning, or later in the afternoon, to try and get some cooler air.
Experiment beforehand with your intended drinks and potions, so that you know that they are palatable for you.
Drink early and often. If you get "behind", i.e., dehydrated on the bike, it's impossible to catch up.
As others have said, drink water as well as a sports drink. Especially if it's very hot.
Drink some more as soon as you finish. I'm in Cape Town; my routine when I do local races of approx 60 miles/100km, is to have a cold Coke as soon as I finish. The caffeine gives a bit of a lift, and the sugar goes right into the "carbohydrate window". (I.e., the idea that carbs are easier absorbed and glycogen reserves replenished in the half hour to hour after exercise.)
James
Experiment beforehand with your intended drinks and potions, so that you know that they are palatable for you.
Drink early and often. If you get "behind", i.e., dehydrated on the bike, it's impossible to catch up.
As others have said, drink water as well as a sports drink. Especially if it's very hot.
Drink some more as soon as you finish. I'm in Cape Town; my routine when I do local races of approx 60 miles/100km, is to have a cold Coke as soon as I finish. The caffeine gives a bit of a lift, and the sugar goes right into the "carbohydrate window". (I.e., the idea that carbs are easier absorbed and glycogen reserves replenished in the half hour to hour after exercise.)
James
Well ive gone and done it,
5 days and roughly 250 miles through Jordan in 25-30 degree heat at the start of November,
Plenty of time to get fit?
5 days and roughly 250 miles through Jordan in 25-30 degree heat at the start of November,
Plenty of time to get fit?
Parsnip said:
Part of a study at the moment testing out different drinks while doing a 40k TT in a 30deg, 80% humidity heat chamber - not sure what drinks i'm getting (will know when i'm done) but I can tell you that 30k in, I was dying for a drink of water or weak flavoured stuff - sticky, overly sweet sports drink is not something I can handle in those conditions.
Let me know how you go on with your study, weve got a 100+km day and 2 uphill days to contend with.
Oh well, Ive only gone and signed up
http://www.justgiving.com/RandG-do-Jordan
6 months of training and punishment ahead
http://www.justgiving.com/RandG-do-Jordan
6 months of training and punishment ahead
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