Nutrition and Hydration

[allison]

Originally Posted by OMR

You are entirely too organized!... and what the heck are you doing on the computer... you should be out riding & enjoying this beautiful weather while the rest of us poor grasshoppers work to put food on the table...

Hanging out at mom's.. we were getting ready for a road ride

[bighit8]

Originally Posted by Amon Amarth

80 -90 for my cyclocross bike, no thats how I roll. I usally have my arm warmers on anyway (and yes they match). 2 loops in 1:32, not much time to drink.

Hey did I see you there the other day, wearing all yellow and blue with yellow tires?

[Knuckledragger]

Drink before your thirsty...... Eat before you explode.....If you haven't puked on your feet yet peddle harder!

Cheers!

C.K.

Have fun, peddle hard!

[D. Diamond]

^^^ LOL... well said!

[RidetheRAAM4]

Originally Posted by Knuckledragger

Drink before your thirsty...... Eat before you explode.....If you haven't puked on your feet yet peddle harder!

Cheers!

C.K.

Have fun, peddle hard!

Don't drink too much. I used to have that problem. You need to have a game plan when going into a race. One you find what works, it will work forever, but it might take some time to find what works.

If you drink too much all your electrolytes and everything will be too diluted and you will cramp up. Don't drink enough and you start getting dehydrated and your HR soars and you cramp up. Typically one small bottle or a large bottle (depending on the person, weather, etc..) per hour is a good amount. Drink mixes also seem to work better than water because then you are constantly getting calories in and you can put enough calories in one bottle so you get about 280 calories per bottle per hour.

[hoovermd]

This may be a bit off topic because it isn't directly related to carbo loading and post-ride recovery but does anyone have any empirical evidence related to pre-ride hydration?

This weekend was obviously brutal heat-wise and it was really difficult to schlep enough fluids (thanks for the beer stashes guys!).

Does anyone pre-hydrate at the trail head?
If so, how much?

Also, how many of you use your precious water to cool down, rather than drink? Personally, I sweat enough that I don't feel the need to use the H20 for a cool down.

[ericfoltz]

I drank a small bottle of gatorade on the way to the start saturday.

I always keep ice in my camelback. Drinking cold liquids will help keep your core temp down.

I dumped ice water on myself at the aid stations to cool off and bring the temp down.

Sweating is good. As long as you're sweating, your internal cooling system is working. Once you stop, you need to figure out how to bring your temp down. Cool water and shade.

I saw a lot of riders stopping and resting out in the sun on Saturday. Really bad move. If you're going to stop, get to some shade and try and cool off.

I felt really fortunate on Saturday to have had ten years of experience in the military dealing with extreme heat conditions. It didn't make the pain any less, just training to fall back on when things get tough.

[Zippy]

Originally Posted by hoovermd

This may be a bit off topic because it isn't directly related to carbo loading and post-ride recovery but does anyone have any empirical evidence related to pre-ride hydration?

This weekend was obviously brutal heat-wise and it was really difficult to schlep enough fluids (thanks for the beer stashes guys!).

Does anyone pre-hydrate at the trail head?
If so, how much?

Also, how many of you use your precious water to cool down, rather than drink? Personally, I sweat enough that I don't feel the need to use the H20 for a cool down.

Yes. I used to suck in the heat. This year I started taking electrolytes and water the night before hot races and it's helped me quite a bit. Same thing morning of hot races: water and electrolytes before the start.

How much? I've been known to drink up to a full liter of water depending on how hot it is, 20 oz. should do ya. The easy way is to sip on a water bottle as you go through your morning prep.

I usually don't need to pour water on me to cool down unless I'm running. Sometimes it's so hot, though that it definitely feels good. I play this by ear; it's more important to have water in you than on you.

[foofighter]

i've been getting into the habit of drinking water during the day and it's helped me immensely with my post ride headaches...just need to address the electrolyte depletion since i'm getting cramping during my rides.