Good article take heed with the temps rising this weekend Birdman Sent from my iPad
On Jun 27, 2012, at 10:15 PM, ssp <[email protected]> wrote: > > > ---------- Forwarded message ---------- > From: Robert Oderkirk <[email protected]> > Date: Wed, Jun 27, 2012 at 10:13 PM > Subject: [Team CBC List] Hydration and riding: You need to read all of this! > To: Team CBC List Subscriber <[email protected]> > > > (Mailing list information, including how to remove yourself, is located at > the end of this message.) > > Hey all, > > I would highly recommend you read all of this. Part of it is from Jerry and > part is someone who rides with us and experienced the wrong thing in all the > wrong ways. It is going to be 100 degrees for the rest of the week, so > please, please hydrate before, during and after your ride. Don't be afraid > of getting off your bike. You can always ride again, but getting dumped into > a hospital or dying on the side of the road is NOT an option! This goes for > evening rides as well. Just because it starts cooling down, does not mean > that 90 degrees at 7 pm is cool, nor that your hydration levels don't suffer > as much. > > Bob > > PS: The May gear order is in. We will have it at the brewery this week. > After the ride. > > From Jerry Canterbury (posted originally on Facebook) > Riding Tip #3: Hydration and Nutrition > > I’m not vain enough to believe I’m the best rider out there – I’ve got enough > scars to prove that I’m not – so I welcome positive comments and questions on > whatever I post here. > >>> HYDRATE OR DIE <<< > Hydrate or die. > > I love that phrase because it's just so simple. > > If you exercise long enough, and you don't replace fluids lost through > sweating, you will become seriously ill and possibly die. > > That will ruin your ride. > > Yet hydration is one of the simplest things you can do on your ride. You can > carry a Camelbak or you can carry water bottles on your bike. > > So how much water do you need? The rule of thumb is one water bottle per > hour. Many of our longer rides don't take a rest stop until two hours in. So > everyone should be carrying two water bottles on every ride. On extremely hot > days, drink a bottle of water in the hour before the ride. > > Drink regularly. Learn how to access your water bottles and drink from them > while riding. If you don't do this then you will "bonk" -- lose the ability > to keep with the rest of your group -- due to dehydration. I've seen it > happen. It's happened to me. > > Our rides are arranged so that we have regular stops, typically at service > stations. Here you can refill water from a soda fountain, or from a restroom > sink, or by purchasing bottled water. Bring cash with you in case you need to > purchase water. Make you have enough water in your bottles to get to the next > stop. > > >>> How MUCH WATER IS ENOUGH? <<< > > Are you drinking too much water? That's very unlikely. > > You should be drinking enough water that you need to use the restroom at each > rest stop. If you don't have to use the restroom for hours at a time, you're > not drinking enough. > > When you go the restroom if your urine is dark yellow or brown, you're > definitely not drinking enough. > > A year ago, I was getting dehydrated regularly, even though I thought I was > drinking enough. I solved that problem -- if I thought about water at all, I > took a drink. You've got an entire bottle to get through in an hour -- how > often do you need to drink to do that? I would suggest that you're drinking > water every 10 minutes as a rule of thumb. > > There is a condition called "hyponatremia" which is very rare. It occurs when > someone drinks so much water that the sodium (salt) in their body is too > diluted to let their body function correctly. the body. You're not likely to > get this, it's unlikely you'll be drinking enough water while moving on the > bike to get this -- but be aware it exists. > > >>> ELECTROLYTES <<< > > When you sweat you lose electrolytes like sodium and potassium, chemicals > which help your body operate. You need to replace these electrolytes if > you're exercising for longer than an hour or two. > > One of the easiest ways to do so is with a sports drink like Gatorade or > Heed. Which drink to use is a matter of personal choice; find one that works > for you. > > Another way to replace electrolytes is with a supplement such as Salt Sticks > (that's a brand name), a tablet or capsule that contains replacement > electrolytes. This can be found at local athletic shops and vitamin stores. > > >>> EAT SOMETHING <<< > > Many of us exercise to lose weight. That's great. > > But your body only has limited stores to draw upon during short-term > exercise. You can NOT try to get all the way through a three- or > five-hour bike ride without eating something. Don't try to lose all the > weight in one day! > > Take something to eat with you. A banana is great and fits in your pocket. > Gels such as Gu are also good as they are portable, and you can always pass > it to someone else who needs a quick burst of energy. Clif bars are ok, > although they're a bit harder for the stomach to absorb. > > Don't forget, our rest stops usually have food for sale. Bring some cash in > case you need to get something. > > For longer rides, I like to use Infinit Solution, something my coach turned > me on to. It's liquid, and it has a good mix of carbs and protein in a form > that is quickly absorbed. I carry it as another water bottle, then I have > enough 'fuel' to get through the end of the ride. You can try some small > packets of the mix, available at Inside Out Sports, or get larger mix > containers at their website. > > The following links have useful information. > > http://www.bicycling.com/training-nutrition/how-and-when-hydrate > > http://triathlon.competitor.com/2010/04/nutrition/proper-hydration-and-nutrition-for-long-bike-rides_8842 > > From a person who shall remain nameless, however I wonder about that > picture...read on!: > > Also, ask everyone to keep a check on everyone around them and watch for > signs of heat exhaustion. Especially us guys, sometimes we let our pride get > us in trouble. When someone starts cramping, stops sweating, breathing > pattern changes, and the heart rate will not decrease, they need to be out > of the heat ASAP. > > Let me give you more of my thoughts than you want because I am speaking from > experience. > > When the heat is like it is going to be this weekend, also with humidity, if > someone over heats, it can escalate very quickly. The body can’t cool > itself and in minutes, you can be in trouble. If someone overheats on the > ride, and the SAG wagon is a good ways away, you need to get the person in a > car with AC you wave down or in an building with AC. If there is a lake > close by, that is cool, put them in the water but get in with them because if > they pass out, you want to keep their head above water. Cool water lowers > the body temp faster than anything other than ice or ice water. I was in > the hospital for 2 days three years ago because I didn’t listen to my body > and stop. I went from some mild cramps to being in an ambulance within 30 > minutes, body temp of 103.4, and then two days in Rex Hospital. But as the > late Paul Harvey would say, “Now, the rest of the story.” I also played > two adult league soccer games outside on Tuesday and Thursday, then worked > outside most of the day in the yard on Friday with the temperature over 90 > degrees, and then Saturday morning, attempted a ride. So, I did it to > myself. > > But, my point is that is happens very quickly. > > Also, once you overheat, your body has to learn to regulate the body temp > again. The doctors warned me not to push it for a month or so after being > the hospital for two days. Well, two weeks later I was back in the emergency > room getting IV’s because the doc’s were right and I was stupid. My riding > buddies got a laugh out of me sitting on a keg of beer, in a c-store’s > walk-in, beer cooler in my fruit of the looms. I think I was able to finally > get them to stop sending the picture’s around to everyone else. My wife was > mad at me and the emergency room doc chewed me out. The manager of the > c-store and the people walking into the cooler thought I was nuts but I > didn’t care. Once I got some Gatorade and water down, it was back to the > hospital. > > Again, I am of the opinion we stay with the current rides and protocol, but > really warn everyone about the heat, look out for each other, and take all > the necessary pre-cautions. At the end of the day, each person has to be > responsible for themselves to make sure they are prepared to ride the > distance they select. > > > Here's a reminder about your current mailing list subscription: > > You are subscribed to the following mailing list: > > Team CBC List > > using the following email: > > [email protected] > > Want to remove yourself from this mailing list at any time? Use this link: > > http://www.scubajoe.net/cgi-bin/dada4/dada/mail.cgi/u/teamcbc/surfsalterpath/gmail.com/ > > If the above URL is inoperable, make sure that you have copied the entire > address. Some mail readers will wrap a long URL and thus break this automatic > unsubscribe mechanism. > > Need Help? Contact: > > [email protected] > > Privacy Policy: > > Note: Email addresses are NOT sold or distributed to ANYONE. They are viewed > SOLELY by site administrator. And they are used only to send cycling and walk > event information. > Physical Address: > > 164 N Gateway Drive > Providence, UT 84332 > > Mailing List Powered by Dada Mail > > > -- > You received this message because you are subscribed to the Google Groups > "CyclistsOfWilson-COWs" group. > To post to this group, send email to [email protected]. > To unsubscribe from this group, send email to > [email protected]. > For more options, visit this group at > http://groups.google.com/group/cyclistsofwilson-cows?hl=en. -- You received this message because you are subscribed to the Google Groups "CyclistsOfWilson-COWs" group. To post to this group, send email to [email protected]. To unsubscribe from this group, send email to [email protected]. For more options, visit this group at http://groups.google.com/group/cyclistsofwilson-cows?hl=en.
