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I try to get out and ride ASAP. I usually set the alarm (on a weekend?! ARGH!!) for 6:00 AM and am out and riding by 7:15 or 7:30. But, as with KJ, no matter how early you leave, a 6-8 hour ride puts you in the crux of the day's heat. I'll bring two 21 oz containers of Gatorade (at 50% strength) AND a small 1 gallon cooler with the same mixture (available at Wal-Mart for a mere $6.50). I've burned through those two bottles in just 30 miles and drank almost the whole of that gallon on the remainder of a 100 mile ride.
I rode my first (and currently only) two Centuries in weather that started out at about 70 (PERFECT!) and wound-up at 100*+ F with 103-105* F heat indices. I've resolved to step my rides back to something far less grueling, in this case Metric Centuries, until the heat subsides. But, even then, I rode an MC this past Saturday and my legs still felt like I rode a full Century.
As KJ says, hydrate, hydrate, hydrate - but also be aware of hyponatremia. That's basically the condition of sudden, and over, hydration. Contrary to what many people think, you can actually over ingest water to the point that you throw off your electrolytes and even cause death. Here's a link on the subject: chemistry.about.com/cs/5/f/blwaterin
x.htm The less technical term for hyponatremia is ''water intoxication.''
This is not to be confused with hypernatremia - too much sodium in the blood.
Edited by: SWEETCYCLINHAMS at: 8/16/2010 (18:59)
Thank you all for the great suggestions. I have been bringing about 44 oz of fluids (20 oz Propel and 24 oz water), but I probably don't drink enough before and after my rides. Aside from weekends, I also try to ride for 45-60 min after work, and even by 6:30 or 7:00 PM the temperature is still in the high 90's. But on weekday evenings that I ride I usually don't worry about getting anything else done afterwards except eat dinner, relax a little and go to bed.
I did ride yesterday in the heat of 95 degrees and high humidity. It was not bad starting out, but wore on me and I am of a hot nature. I didn't overheat but came close to it. I take a camelback which holds 54 oz. of water and a 20 oz. bottle. I use the bottle to splash cold water on my head, as not to overheat. I stopped and replenish w/ sportsbeans. Endurolytes are real helpful in the heat. A friend and I just wanted to get out and ride. We're preparing for a heated ride in Montgomery in early Sept.
I agree with KLNE80 make sure you are staying hydrated. On the days I ride I will have four to five bottles of water during the day plus gatorade about an hour before I ride. I ride in south Texas and we haven't been as hot as last year. I've been taking Hammer Nutrition Endurolytes to replace what I have lost during the ride. For me I love the heat and I don't use my AC in the car unless I have people with me or I need to look nice(hahaha). My body just works better in this heat. Hydration is the most important thing you can do. When I was training for my first MS150 ride they would tell me to check my pee if it's light in color hydration was good if it's dark you could be in trouble.
Ride Strong and Pedal Safe
Edited by: LIVESTRONG2010 at: 8/16/2010 (12:45)
Living life one mile and adventure at a time! Life is way to short be be living it on the sidelines. Set a goal and go for it!
Being in Kansas, it has been HOT. The last two mornings we have had a cool down (70 and 69). I noticed immediately how much more energy I had after 15 - 20 miles. The heat really does zap it out of ya.
With the triple digits, I've been trying to ride the early AM. Even with that the humidity has been high. It is still in the 80's.
As you all know, sometimes you don't have a choice.
A couple of weeks ago I started out in he 90's and ended a 20 miler at 100 degrees. A first for me. It was HOT. I was so glad for the wind. And even when a cloud covered the sun for 30 sec it was a comfort.
I don't recommend a hot ride every ride, but it doesn't hurt to get out there once in a while just to see what it is like. Nevertheless, take precautions and respect the heat.
As far as advice, the usual: Stay hydrated before, during and after. Also KJNE8O has some great tips which took the words right out of my mouth. More than usual short rest stops may be needed (find some shade to rest in). I have also had a some chicken bouillon soup following a ride to replace the salt.
I don't ride the bike to lose weight, but I lose weight to ride the bike!
To GOD be the Glory!
I do ride after work in FL, sometimes registering over 100 on my computer. For a 40 mile ride, I'll take three full bottles with me, one is 24 oz & the other two are 20 oz. I willl easily go through all three bottles on such a ride. I do fine I'm more tired after riding in the afternoon, in the extreme heat compared to riding in the morning when it's cooler. I also make sure I hydrate better through the day before an afternoon ride.
The World is a Better Place on Two Wheels!
I read an article, it may have been a dailySpark blog, about running in the heat, and I think that all of those same concepts can be applied to any activity that takes place outside.
First - it takes a couple of weeks of doing the activity to acclimate to the heat. So while you are acclimating make sure you...
1. Are hydrated before the ride
2. Stay hydrated during the ride
3. Replace lost electrolytes while riding (if you don't do that this may be why you are feeling wiped out?)
4. Start out small and slowly, don't work to your full capacity, just take it easy.
5. Rehydrate after the ride.
If you can find a shady route that would help, and perhaps a rest stop or two along the ride where you can pour water over your head - I have found that really helps to cool me off.
I'm open to other ideas - but this is what I've been doing this year on my rides - some of which have taken 8 hours to finish so I end up in the heat of the day no matter what!
If you focus on results, you will never change. If you focus on change, you will get results. Jack Dixon
If we all did the things we are capabale of doing we would literally astound ourselves.
Do any of you ride in the heat of the day, and how do you compensate for it? I'm talking 95-100 degree with varying levels of humidity that raise the heat index to 105 degrees.
I try to ride early in the mornings or later in the evening, but sometimes I find that the only time I have is in the middle of the afternoon. I often see other riders out in the heat, but when try riding for just an hour in that heat, I find that it wipes me out for several hours afterwards and I have little energy to get anything else done that day.
Any tips or recommendations would be appreciated.