Here is a recap from a previous post for some tips on staying hydrated this weekend…
This is one of the hottest summers on record in ‘recent’ Texas history and you need to prepare well for Saturday’s Hotter ‘n Hell bicycle ride. Last year Brad our team Doctor (Okay, so he is a Doctor that happens to be a Wheelbrother) wrote a great guide on how to properly hydrate for the race. I’m republishing it this week since nothing essentially changed – well, except it being HOTTER this year and the start of this years race being at 6am vs. 7:05a.
Brad please educate us on how to properly hydrate:
There are a lot of prevailing theories on how best to hydrate for an event such as the HH100 so let’s break it down into its simplest terms:
1. It’s all about the day before: hydrate your brains out 24 hours before the ride. Use water or electrolyte solution. If you are not drinking, then your not allowing the individual cells to retain the fluids that it will desperately need.
2. Avoid all caffeine for 24-48 hours prior to the ride. Remember that caffeine is a mild diuretic (makes you urinate more) and obviously this is the opposite of what we need to be doing.
3. Take a multivitamin the day before and the day of the race. If you cramp often, consider adding an OTC potassium tablet (8-10 meq should do) the day before and the day of your race.
4. Complex carbs the day before the ride to eat (pasta, rice, pizza).
5. Hydrate during the race. I have observed that most riders under hydrate. I plan on stopping at mile 25-30, 50, 70, and 90 miles. Bring 3 bottles with you and make sure they are gone before you get to the rest stop. The desire to drinkdecreases as your cardiac output increases so you have to remember to drink. What’s the best solution? There is great debate on this one but water vs electrolytes is probably a wash. During extreme conditions (of which this will be) electrolytes show a 3-4% improvement in performance in elite athletes only (and we ain’t that except for Ron — Cat Racer extraordinaire). I start out with 2 waters and one Gatorade and after the first stop I switch to 1 water and 2 gatorades. Why? Electrolyte solution doesn’t quench your thirst like water does and therefore your more likely to drink. Also, you’ll need the calories during a long event like this.
6. Are you urinating? If the answer is no, then significantly increase the volume. I want everyone screaming they have to pee at that first rest stop.
7. Pickle juice? A trendy pick and has some merit but I wouldn’t try it for the first time on ride day. It may upset your stomach and that is NOT where you want to be. Also, it tends to turn off the desire to drink more.
8. Kick some ass…
Thank you Brad for clearing this up!
Tomorrow, we’ll publish a little guide with tips and tricks that work for some of the Wheelbrothers but which are NOT scientifically proven and should never be interpreted as sound medical advice.
Be also aware to not OVER-hydrate… try to find BALANCE in your approach (more to come on that topic)
In the meantime a quick video by Chris Carmichael – Lance Armstrong’s trainer on hydration for cyclists under ‘regular’ conditions: