remember to put on a little sunscreen before you head out!
the rest sounds good.
about calories-i know my body works a lot harder in the heat, and i burn more calories. i ran my usual route the other day in the heat/humity and my HR was alomst 10 beats higher then the same route/speed in cooler temps. best way to track in my opinion is a HR monitor set to your specs. the spark people calories is a ball park, so i depends how close you want to track. i am planning my first tri(sprint) of the year tomorrow morning-it starts early 7:45 am so i should be done before it gets to hot out, its supposed to be in the 90's and high humidity here tomorrow (and today)
Great info - I'm signed up for the Hotter N' Hell in August and I can really use these tips. I did a ride last weekend in Oklahoma and struggled with the wind and the heat. Plus, I don't think I ate enough before or during the ride and really hit the wall the last 10 miles. This is probably a stupid question, but does riding under these conditions cause you to burn more calories?
All great tips - I'll just say drink more (especially sports drink) and make sure you eat so that you don't run out of fuel or get your electrolytes all shot. Find shade, and ride easy too. you'll find it's better when you're on the bike as you generate a nice cooling headwind, so make sure you find shade at the rest stations.
I really don't like the water over the head trick for some reason but strategically placed ice cubes work well (I like the jersey one). If you can stand it, some ice down the front of your bike shorts works well for me during hot duathlons. Admittedly, I've only tried this on the run, not on the bike....
In God we trust, all others bring data. - W. Edwards Demings
If God invented marathons to keep people from doing anything more stupid, the triathlon must have taken Him completely by surprise. -P.Z. Pearce
Lisa, Last Saturday, we rode in 105 degree temperature. I froze my Polar water bottles with GU20 & Perpetuum, drank a couple of ounces of Sport Pickle Juice (extra sodium and potassium), wore a cool collar around my neck (buy in sporting goods dept at WalMart), and ate Sport beans. When you freeze bottles, don't fill completely so you can add water at the top. I've had frozen bottles that didn't thaw before I needed to drink them -- not good.
The rest stops should have some gatorade, water or ice that you could add to your bottles during the ride. Eat bananas and oranges if available from the rest stops. Look for pretzels or other salty snacks from the rest stops. At the rest stops, put ice in your helmet or down your jersey to cool off.
Pouring water over your head is another good way to cool off. This is what the guys in the Tour de France do.
Good Luck -- Have fun and stop at the rest stops. Cindy
I'm sitting here dripping in sweat, from a morning bike ride. The trek-hybrid was my ride of choice for 18 miles this morning. Jelly belly sports beans are a great way to get electrolutes in the middle of a ride. A small 4x4 terry cloth to wet down with ice cold water helps. This wasn't a fast ride, because we'll do 40-50 miles tomorrow. The fanny-pac (45 oz) camelbak was used today. Tomorrow the halter (56oz)filled with ice cubes, then water. My road bike holds one 20oz bottle (small frame) and not fooling with the bottle, helps me on the rides. Above all else, enjoy the bike ride!
I'm right there with you. I'll be doing a metric tomorrow. I live in Maryland. 90/90 days are common here.
I'm assuming that your ride will start in the morning (I'll be off by 8). 50 miles won't take you more than 4 hours, especially on level ground, so you should be done by the time it gets really hot.
As Sarah said, use every rest stop and refill your bottle(s) each time. Drink before you are thirsty. I don't know that I'd mess with a camelback unless you've used one before. Rule #1: don't do anything new on your longest ride.
Obviously, wear the lightest (material and color) jersey you can. I like REBCCA's idea of a camisole; I'm going to see if I can find one in a men's large for tomorrow.
Shade where availabe will help. The evaporative cooling from riding will also help. The wet kerchief is a good idea as is soaking your jersey (hint: if your jersey pockets are empty, a few ice cubes help).
Relax ... enjoy the ride.
I'd rather be sitting on my bike thinking about God than sitting in church thinking about my bike ...
If you take a camelbak, fill it with water half way and freeze it over night and fill the rest with water the next day. During the rest stops fill the camelbak with ice and also wet your top. This should act as a cooling effect as well.
Also, ride in the shaded area as much as you can. Follow the other tips provided.
Here in the deep south, it is all about riding in the heat and humidity. Our long rides start early, but once the heat is on, we use a bottle of water to dose our heads (if overheated); drink plenty of water, a 20oz. does fine each hour; hammergels, something w/ electrolytes. I take a camelbak on 40 miles plus and refill it 1/2 way. On a planned ride, take that 2nd and 3rd rest stop!
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I look forward to hearing what more experienced riders advise on this. I have found that it is easier to bike in heat than it is to walk in the same heat. I wear layers so I can peel down to a camisole top with my bike shorts which makes the heat more tolerable. Maybe a neck cooler scarf...the sort you soak in water, would help.
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