Riding in the heat.... think: The Traverse

[OMR]

Here's a great article in today's LA Times:

By Anna Gosline and Jeannine Stein, Special to The Times
June 4, 2007

EXERCISING al fresco is one of the great pleasures of living in
Southern California. The trees, the hills, the beach, the (sort of)
fresh air can make a long run go by faster. But summer heat waves and
vicious Santa Ana winds can turn refreshing outdoor exercise into a
sweat-drenched experiment in heat exhaustion.

Overheating, the mild form, causes fatigue and dizziness. That's
annoying enough. As internal temperatures rise above 100 degrees,
athletes may experience cramps, headaches, nausea and vomiting. By
the time core temperatures reach 104, the body rebels from
hyperthermia. If the athlete keeps on pushing and internal
temperatures pass 104, the athlete risks "organ failure and death
from heat stroke," says Dr. Aurelia Nattiv, professor in UCLA's
Department of Family Medicine, Division of Sports Medicine.

Scientists are learning more about the factors that influence
overheating — and ways to help the athlete avoid it. Just how hot and
bothered you get on the inside depends on a number of factors: body
size, fitness level, intensity of exercise, the heat and humidity of
the environment, and how acclimatized you are to exercising in hot
weather.

Some tips science offers are unsurprising: Lower the intensity of
exercise! Wear the lightest, littlest clothing possible!

Others are more nuanced, or evolving: Cool drinks are best during
workouts, but afterward, warmer's better. (If, that is, you drink at
all during workouts: Not all scientists agree that it's needed, or
advisable.)

Immersion in an ice-cold bath before exertion is helpful. And
caffeine, long thought to be a no-no because it contributes to
overheating, may be fine to indulge in on race day.

Follow the advice on these pages and those canyon runs can still be a
pleasant — if unavoidably sweaty — part of summer.

*

Cooling systems

For 46-year-old Laura Garcia, a legal secretary and avid runner, the
worst overheating experience of her life came during the 2004 L.A.
Marathon. It was the second of seven that she's run. Temperatures
were in the 90s. Scores of runners ended up in medical tents. "It was
unbelievably difficult," she says. "I could feel my muscles start to
seize."

She took advantage of spectators who were cooling people down with
their garden hoses. It did make her feel cooler. But at mile 18 or
19, she says, "I was done. I could just feel that overwhelming heat,
like I was going to fall over. I really scaled back. I walked, I
sipped water consistently, and drank Gatorade…. Around mile 22 or 23
I thought, 'I don't think I'm going to make it.' " (She did.) "When
you see people around you dropping like flies, it's scary."

Working out uses energy we derive ultimately from food that we eat. A
mere 25% of that energy ever leverages muscle force. The rest goes to
waste — as heat.

Fortunately, the human body comes well-equipped with heat-loss
mechanisms. As core temperatures rise, sweat glands pump water
through the skin. It evaporates into the air, taking a thwack of body
heat with it.

Sweating's not the only way we have to cool down. Higher body
temperatures cause the heart to pump more blood to the skin. Skin
blood vessels dilate, exporting more heat.

As anyone running in midday heat knows, these mechanisms can be
severely impaired by weather. "Exercise in the heat poses a
formidable challenge to the body's ability to control its internal
environment," says Susan Shirreffs of Loughborough University in
Britain. As the difference between body temperature (98.6 degrees)
and ambient temperature shrinks, heat moves less readily to the air.

When the mercury passes 100, we actually begin to absorb heat from
the environment — that's on top of the heat we're absorbing directly
from the sun.

Humidity (a problem occasionally in L.A. and routinely elsewhere in
the U.S.) adds an extra whammy. If the surrounding air is heavy with
water, sweat cannot evaporate off the skin.

Other factors determine how hot we get — such as body size. In a 2000
study, Frank Marino of Charles Sturt University in Australia tested
16 trained runners whose body weights ranged from 121 to 198 pounds.
The lighter runners produced and stored less heat at the same running
speeds, probably because smaller bodies require less effort to move
and have a greater ratio of surface area to volume to dissipate heat.
Thus, lighter runners can run faster or farther before reaching
exhausting core heats.

This doesn't mean larger-framed athletes must exercise in the
confines of a humidity-controlled, air-conditioned gym. Merely being
fit helps too. The stronger the cardiovascular system, the easier and
more efficiently it pumps blood to the skin where it can dump excess
heat, says Glen Kenny of the University of Ottawa.

Regular exercisers also start sweating at a lower core body
temperature — and show an increased sweat rate too. So if you can't
be small, be fit. And while you're at it, shed excess body fat, which
strikes a double blow against heat tolerance. It adds more weight to
move and insulates — like any clothing that's bulky or doesn't
breathe — making it harder for heat to escape.

Fit and lean people aren't just better at cooling down, they also
seem able to withstand greater heat. A 2001 study gave 24 men and
women of either high or low fitness and fatness an extreme heat
tolerance test — they had to exercise in nearly impermeable
protective gear under hot conditions. The fit, lean men and women
exercised, on average, 45 minutes longer, even with body temperatures
slightly higher than unfit, fat subjects.

It's hard to control all factors that play in to overheating. For
example, "Some people are just genetically heavy sweaters," says
Larry Kenney, professor of physiology and kinesiology at Pennsylvania
State University.

And people with diabetes are at a disadvantage because they often
have decreased blood flow. This means less hot blood can be pumped to
the surface to help with heat loss.

Even menstrual cycles affect heat balance. During the follicular
phase (after the menstrual phase and before ovulation at day 14),
women have a significantly lowered body temperature, a lower
threshold for sweating and increased blood volume.

There are factors the athlete can more readily control. Among the
most important: Take time to acclimate to the heat.

*

Stay hydrated

"Your body just does a lot of things to fine-tune itself to hot
exercise," says Douglas Casa, Director of Athletic Training Education
at the University of Connecticut. People who regularly exercise in
the heat have a lower resting body temperature, decreased heart rate
and quicker and more generous sweating.

This doesn't happen overnight. To prep for summer season athletics,
it takes 10 to 14 days of regular exercise in the heat, slowly
building up to intense workout at the hottest times of the day. Most
heat illness cases occur in people not used to working out in the
heat, Casa says — such as in the first really hot days of summer.

Heat acclimation is quickly lost. One week without activity in hot
weather can strip away those hard-won adaptations.

There are practical lessons here. Ian Murray, head coach of L.A. Tri
Club, which provides services and support for L.A.-area triathletes,
advises people take weather into consideration when training,
mimicking the conditions expected on race day. If the marathon
portion of a triathlon doesn't start until the afternoon, during peak
daytime temperatures, he'll instruct athletes to take runs in the
heat of the day to properly prepare.

Garcia learned that lesson after her 2004 marathon experience. "I
used to run in the morning, or after work at night," she says. "Now
on the weekends I'll go out at noon and do 10 miles. I know it's
going to be harder."

Sports physiologists also stress the importance of proper hydration.

As water content drops, less is left for sweat — meaning less
sweating and less cooling. Plasma blood volume also drops and less
blood flows to the skin.

Classic laboratory studies from the 1970s and '80s revealed that
being dehydrated while exercising in heat leads to higher core
temperatures and a faster core temperature rise. The cardiovascular
system also begins to suffer strain.

Dehydration can cut performance, speed and the time to exhaustion. A
study published in February found that men who were dehydrated by a
two-hour ergometer ride (losing an average of 2.5% body weight in
fluid) performed poorer than controls (who drank enough water to
maintain body weight) on a subsequent cycle-to-exhaustion test. The
four dehydrated cyclers lasted an average of 13.6 minutes, the
hydrated men 19.6.

The American College of Sports Medicine recommends athletes ensure
they are hydrated before exercise, keep hydrating during exercise and
rehydrate after. But because there is no formula that fits everyone
because of huge differences in factors such as sweat rate, the ACSM
suggests athletes try to replace fluid as it's lost.

It also stresses that relying on thirst will not do the trick,
because thirst kicks in only when 1% to 2% of body weight is lost.
Above that, many people find they aren't really thirsty enough to
fully replace fluids they sweat — and, indeed, many studies report
that athletes fail to do so.

Failing to drink during a short, one-off bout of exercise may not
matter if you began well hydrated. But if you're doing continual
training over several days, or several exercise sessions in one day
without adequate rehydration in between, there's a heat-illness risk,
Casa says.

A strategy? Casa suggests exercisers drink while working out and
weigh themselves before and after: "If you weigh less, drink a little
more. If you weigh more, you overdid it." Monitoring urine color can
also help track hydration. Anywhere in the region of lemonade color
is good, but when it gets to the appearance of apple juice, it is
time to drink up.

But there's some disagreement on the issue of hydration. Dr. Timothy
Noakes, professor of exercise and sports science at the University of
Cape Town in South Africa, maintains that marathoners shouldn't drink
beyond thirst lest they overdo their intake and develop hyponatremia,
a dangerous dilution of body salts that killed a 2002 Boston marathon
runner.

What's more, there is evidence that the amount of fluids consumed
during exercise has little effect on core body temperature in real
race conditions. A 2006 study led by Chris Byrne, a lecturer in
exercise physiology at England's University of Exeter, tracked 18
acclimatized runners in Singapore who had ingested a telemetric
sensor that tracked core body temperature.

By the race's end, the athletes lost an average of 1.6 quarts of
sweat per hour, and replaced 6% to 73% of that loss. But the runner
with the highest body temperature — 107 degrees — was also the runner
who reported drinking the most.

"If we interpret our findings that fluid intake is not important" for
cooling core temperature, Byrne says, "that goes against the
conventional view."

Noakes argues that our bodies evolved to run in hot climates with
little opportunity for rehydration and that thirst works well as a
gauge for every other animal on the planet.

But advocates of hydration during exercise say that Noakes'
suggestions best protect just a small fraction of athletes — people
doing lengthy, low-intensity exercise, such as back-of-the-pack
marathoners. These people are more likely to drink up more than they
sweat out, whereas most people working out in hot weather are in
little danger of drinking too much.

Everyone has to find a strategy that works for them to ensure
adequate, but not excessive, hydration.

Make sure your fluid is icy cold. A team led by David Jones,
professor of sport and exercise sciences at the University of
Birmingham, had eight men cycle to exhaustion in 93-degree heat. They
found those who drank cold fluids biked seven minutes longer than
those given warm drinks. They also had slightly lower temperatures
and heart rates, and drank 1.4 quarts of fluid compared with 1 quart
of room-temperature water.

Paradoxically, after exercise, drinking cold water might be worse for
hydration. "It satiates you more so you drink less," says coauthor
Toby Mündel. Drink room temperature liquid.

Sports drinks have an advantage over water — they contain salts and
sugars that are depleted by exercise and sweating. Some authorities
caution against drinking caffeinated beverages during hot-weather
exercise. Caffeine is a stimulant that increases heart rate and
metabolism and was thought to crank up heat production and throw off
fluid and salt balance.

But recent studies have found caffeine to be safe in the heat. A 2006
study of 59 men by University of Connecticut's Casa and his
colleagues found that taking 3 or 6 milligrams of caffeine daily did
not raise body temperatures or affect heat tolerance.

One last tip: Consider cooling your body before exercise. This might
be a tad too much effort for the average recreational athlete — but a
lowered core temperature will keep you cooler longer and may improve
endurance. (But bear in mind that this might stiffen muscles.) A 1999
study by Marino found that among seven trained cyclers, pre-cooling
in a cold-water bath allowed them to bike for almost a kilometer more
under hot, humid conditions.

Exercising in the heat will always be less comfortable than working
out in milder temperatures. It also takes more preparation. You've
got to ensure that you're well hydrated before exercise and fully
hydrated after. You have to check the weather and the humidity and
try to exercise at milder times of day — and keep your pace slower
and work out for shorter stints at summer's start, when you're still
used to the balminess of spring.

"The key," Nattiv says, "is planning ahead and educating athletes.
The majority of heat illnesses are preventable."

OMR

[Pain Freak]

I ran that marathon and it was hot.

[allison]

Dude, that article is way too long (or I have ADD). Thanks for the seasonal reminder, though. Always good to keep in mind, especially since temps are getting up there!!

[gurp13]

I went riding Sunday at 2pm in the Fontana hills, precisely because of the heat. I need the acclimation after all the cool weather we've been having. I felt the heat though on my endurance, that's for sure. Went through over 100oz of water!

[OMR]

Originally Posted by allison

Dude, that article is way too long (or I have ADD). Thanks for the seasonal reminder, though. Always good to keep in mind, especially since temps are getting up there!!

Yeah, Allison, you're right. That article is way too long... just like the climb up to 4 corners from Blackstar in the sun! (ugh!)

Hopefully, this will help people to survive this coming Sat.

OMR

[genusmtbkr5]

Temps sre expected to be in the mid to upper 70, but that's down here near sea level. Doesn't it get about 10-20 deg hotter up there on the Pain Divide? So I expect it to be around 90 or so. I'll see you on Sat Gregg.

[cH4os]

The Heat hurt me that day too.. I think just go faster is the solution! =)

[maxwell]

Ahhh, riding in the HEAT......

OVER HEATING..........





Been there, done that....

[SIZE=4]IT SUCKS!![/SIZE]

They say that once you suffer from heat exaustion, you succumb to it easier, and more often.
I don't know if it's true, but it seems to get me at least once or twice each summer.

[Pho'dUp]

Good article, Thanks. But some things that I found odd/funny.

Originally Posted by mtber3737

Regular exercisers also start sweating at a lower core body
temperature — and show an increased sweat rate too.

I'd been saying this for years. Man, so when I start sweating on the rare instances I have to wear a jacket and tie it's not my fault. I exercise, therefore I have a very sensitive internal thermastat! As the saying I goes, Don't sweat the petty, pet the sweaty.

Originally Posted by mtber3737

Make sure your fluid is icy cold. A team led by David Jones,
professor of sport and exercise sciences at the University of
Birmingham, had eight men cycle to exhaustion in 93-degree heat. They
found those who drank cold fluids biked seven minutes longer than
those given warm drinks. They also had slightly lower temperatures
and heart rates, and drank 1.4 quarts of fluid compared with 1 quart
of room-temperature water.

Since ice is less dense than water, I'm wondering how many people out there bother to put ice in their camelback. You give up valuable water volume since the ice takes more room than liquid water. On the long rides, it's gonna melt and the water will heat up to ambient temps. anyways.

[ghixon]

Has anyone had any luck with sodium tablets on long rides?

[Winger]

Originally Posted by Pho'dUp

Since ice is less dense than water, I'm wondering how many people out there bother to put ice in their camelback.

I fill mine with ice. In fact, I have a bunch of margarine containers that make ice that is the exact size of the camelbak opening.

I figure drinking the cold water helps cool my insides, and the cold backpack keeps my back cool.

[dstepper]

Yep ice in the Camelback during the summer.

Dean

[Pho'dUp]

Originally Posted by dstepper

Yep ice in the Camelback during the summer.

Dean

So you guys don't run out of water on longer rides? I used to be an ice guy but ran out of water a few times.
But then again, I drink a lot.

[maxwell]

This stuff is awsome!!

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Product PricingDiscountSizePriceQtyPrice120 Capsules$18.95 3$16.95150 Serv Powder$18.95 3$16.95
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[SIZE=1]Other Ingredients: Vegetable Capsules (plant cellulose & water), Maltodextrin, Magnesium Stearate, Stearic Acid.[/SIZE]
Ingredients Endurolytes Powder (per scoop):
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NUTRITION INFORMATIONshow[SIZE=4]NUTRITION FACTS (Mandarin Orange):[/SIZE]
[SIZE=3]Serving Size - (29 g) 1 heaping scoop[/SIZE]
67 cc scoop = 4.5 tablespoons or 13.6 teaspoons
Calories100Calories from Fat0Total Fat0 gSaturated Fat0 gTotal Carbohydrates25 gDietary Fiber0 gSugars2 gProtein0 gVitamin B6 (as Pyridoxine HCL)4 mgSodium Chloride62 mgCalcium Chelate31 mgMagnesium Chelate16 mgPotassium Chelate16 mgManganese Chelate1 mgChromium Polynicotinate25 mcgL-Carnosine50 mgL-Tyrosine11 mgGlycine31 mgMaltodextrin, Xylitol, Natural Mandarin Flavor, White Stevia, Sodium Chloride, L-Carnosine, Glycine, Calcium Chelate, Magnesium Chelate, Potassium Chelate, L-Tyrosine, Vitamin B6, Manganese Chelate, ChromeMate® brand Chromium Polynicotinate *Mandarin Flavor [SIZE=4]NUTRITION FACTS (Lemon Lime):[/SIZE]
[SIZE=3]Serving Size - (29 g) 1 heaping scoop[/SIZE]
67 cc scoop = 4.5 tablespoons or 13.6 teaspoons
Calories100Calories from Fat0Total Fat0 gSaturated Fat0 gTotal Carbohydrates25 gDietary Fiber0 gSugars2 gProtein0 gVitamin B6 (as Pyridoxine HCL)4 mgSodium Chloride62 mgCalcium Chelate31 mgMagnesium Chelate16 mgPotassium Chelate16 mgManganese Chelate1 mgChromium Polynicotinate25 mcgL-Carnosine50 mgL-Tyrosine11 mgGlycine31 mgMaltodextrin, Xylitol, Natural Lemon Lime Flavor, White Stevia, Sodium Chloride, L-Carnosine, Glycine, Calcium Chelate, Magnesium Chelate, Potassium Chelate, L-Tyrosine, Vitamin B6, Manganese Chelate, ChromeMate® brand Chromium Polynicotinate [SIZE=4]NUTRITION FACTS (Plain - Unflavored):[/SIZE]
[SIZE=3]Serving Size - (29 g) 1 heaping scoop[/SIZE]
67 cc scoop = 4.5 tablespoons or 13.6 teaspoons
Calories100Calories from Fat0Total Fat0 gSaturated Fat0 gTotal Carbohydrates25 gDietary Fiber0 gSugars2 gProtein0 gVitamin B6 (as Pyridoxine HCL)4 mgSodium Chloride62 mgCalcium Chelate31 mgMagnesium Chelate16 mgPotassium Chelate16 mgManganese Chelate1 mgChromium Polynicotinate25 mcgL-Carnosine50 mgL-Tyrosine11 mgGlycine31 mgMaltodextrin, Xylitol, Sodium Chloride, L-Carnosine, Glycine, Calcium Chelate, Magnesium Chelate, Potassium Chelate, L-Tyrosine, Vitamin B6, Manganese Chelate, ChromeMate® brand Chromium Polynicotinate if(typeof(urchinTracker)!='function')document.writ e('') _uacct = 'UA-208274-5'; urchinTrackerhttp://usage.zrxps.com/za/ZRXPSUSE?O...ls%20&%20Fuels[/IMG]


I also will fill the bladder in my pack with Heed, and ice, for when I know it's going to be a hot and long ride. (GET YOUR MIND'S OUT OF THE GUTTER!) On those rides I'll put water in my bottle, and throw in extra bottles in my pack, just in case.

Copyright 2007 by Hammer Nutrition, LTD.