Essential Hydration Tips For Cyclists

Participating in a sportive like a Grand Fondo requires that you have the stamina and the strategy to battle against the distance and the clock. As such, you discipline yourself to go through hours and hours of rigorous training so that when the day comes, you will be ready and be at your best.

You also need to make sure that all the gears that you need for the ride will be ready to push you even to your limits. To conquer every possible difficulty on the road and while on the go, you need to make sure that you are physically and mentally prepared as well. It is best that you fuel your body with adequate water so you can function optimally throughout the race. Bringing with  you one of the best water bottles to keep your favorite beverage as you like it.

Hours on your bike on a very hot day while going around a very challenging track without a focus hydration plan can ruin your pacing strategy. It can also make you feel exhausted quite easily, especially when you find yourself ascending a very stiff trail.

Consider these essential hydration tips to keep you in top shape if you plan to be part of any upcoming cycling event in your locale or anywhere else.

Preparation for the race starts days before the event not hours

You need to start hydrating even days before the actual day of the event begins. It’s not even a smart idea to chug down several liters of water a few hours before the gun is fired. Many serious athletes have faced death as they have suffered from a very dangerous condition as a result of this. Hyponatremia is a condition that results in the sodium level going to a critical low because of overhydration.

This causes a person to have a headache, be dizzy, vomit, be confused, and show other critical symptoms like muscle cramps, and seizures. A more serious level of this condition hae already claimed several lives.

Start the day right by drinking about 300 to 500 ml. of wake up

You can make your drink even more motivating by squeezing in lemon juice into it. This can perk you up and can replace any fluid that you have lost while you were sleeping. This will also give you extra protection from virus-causing diseases on the road.

Drink at regular intervals to keep hydrated

Don’t just drink to thirst. Your senses might give you a faulty signal and you may think that you are only thirsty when actually you may already be dehydrated.

Thus, you may say that being thirsty may not be the most reliable indicator of your state of dehydration. Experts indicate that thirst is often not activated until one has lost 0.8 – 2% of body weight.

To be at your optimum performance, it is crucial that you start hydration even before you ride your bike and should continue hydrating at regular intervals throughout the ride. Note that if you fail to replace any lost fluids right away, not only your output performance will suffer. Your overall health may also be affected.

While you sweat a lot, the water retained in your system is lessened. This makes the plasma to thicken and force the heart to work harder. In the process, your body temperature increases. The cycle continues until you finally re-fill your tank.

To ensure that you can continually rehydrate, store your favorite beverage in one of the best water bottles for cycling. You can keep them hot or cold, or any way you want your liquid replacement to be.

Keep one or two bottles of sports drink handy

When you do intense sportives, you lose not only water in your body. You also use up a lot of energy. Keeping a bottle or two of a great-tasting water drink will not only quench your thirst, it will also provide you with essential electrolytes to push your energy level up once again.

Drink to rehydrate, eat to fuel up your body

Although your alternative fluid replacement can provide you more than just water, you still need other energy-giving calorie food sources to rely on. Snack on bars, gels, pieces of fruit that you may have in your belt bag or at any of the well-stocked aid-booth on the way.

If at any point of the race or the event that you feel dizzy, feel heavy, or starts to have a headache, pause for a while and look for someone who can provide you with first aid. Never put your health at risk. Dehydration is a serious condition that can lead to death.

Be ready, bring your best beverage, and hydrate even while on the go to stay at your best throughout the event.

Brothers in cycling

I was always interested in cyclist brothers, don’t ask me why but this are some of the one that I remember. By the way looks like the younger one are the stronger!

If you know of any please post me details and i will add to the list. In alphabetical order:

Algeri Vittorio e Pietro

Baronchelli Gianbattista e Gaetano

Bevilacqua Antonio e Leonardo

Cipollini Mario e Cesare

Coppi Fausto e Serse

De Vlaeminck Roger and Eric

Downing Dean and Russel

Madiot Marc and Yvon

Moser Enzo, Aldo and Francesco

Schlech Frank and Andy

Fausto Coppi’s blind massaggiatore (physio) Biagio Cavanna

Many people know Fausto Coppi story, the greatest Italian champion in many people point of view the greatest ever together with Merckx and Armstrong.

But not many people knows that is blind physio was probably also one of the greatest in his field.

Not a great rider himself during the period of Girardengo, he then develop his massage skills techniques and become a great masseur, but he become blind at 40. He never gave up and he actually  started a cycling school were young rider would live with him and with his very hard trainings, diets and massages develop and giving a chance at young riders to turn pro and start a cycling carrier.

Story of old pro are saying that he could with the feel of his hands and by listening to the noise of their heart whether they could become great rider or not.

Once become Fausto’s massaggiatore the two were inseparable and Biagio would follow the “Airone” (heron) every were in the world give him also advice on trainings and race tactics, to then develop Fausto even further in his carrier.

Eddy Merckx


He could win anything and wanted to. If you got time to spend to see his palmares, you will see he won almost anything possible, from 1 day racing to stage racing, crits, and 6 days.

But one thing I was told, he was so competitive that even when he was playing cards in the evening he had to win, and he was very very upset when he was loosing.

This is maybe a little fantastic, but I like to believe that is true maybe to add even more to his competitive personality.

Rest day at “Giro d’Italia”

Do you train or do you relax at the rest day?
Well Most of the “girini” (riders) are training between3 to 4 hours at steady pace, this is to do with keeping the routine of exercise, massage and sleeping. Many people feel that if do not your body the next day feels very bloated and therefore very hard at the start of the stage.

One of the myth is that very often riders that are up to the rest day doing very well they get worse after the rest day, (this are the one who need to train more), and the one which are not been doing great are improving considerably, body or mind?