Top Hydration Tips For Cyclists

Water is an essential element in the proper functioning of the body. If there is not sufficient water in the body, you will feel exhausted easily, lack concentration and focus, and the things that you normally do will seem to be too exacting to accomplish without you getting frustrated. Water is even more crucial if you are doing strenuous activities like biking. That is the reason why you need to have one of the best water bottles cycling so you can hydrate even while on the track with ease.

Many, even professional athletes, find it difficult to hydrate and continues to voluntarily dehydrate, perhaps thinking that they can just wait to drink when they are really thirsty. But if you would reach out for that water bottle only when you feel thirsty, then you  will have a problem in the long run.

Professor of kinesiology at Chapman University and a two-time master’s time-trial national champion Eric Sternlicht, Ph.D., explains that the body’s thirst indicator is poorly regulated.  He impressed that one only begins to feel thirsty when the body has already lost two percent of its total volume of water. By this time, other literature indicates that your performance level will have dropped by up to 10 percent.

A dip in the performance level is just the beginning of your problems when you voluntarily dehydrate yourself when you are on the track. Your condition may get worse and you may experience severe muscle fatigue as well as cognitive delays.

Your body is two-thirds water

Your body is two-thirds water

Even if most of us are already aware that the human body is composed of about 60% water, still many find it easy to neglect this basic element needed to sustain life. Water is also released from the body when you perspire, urinate, defecate, even when you breathe. Thus, it is not surprising that you need to top up your body with water at regular intervals during any activity to ensure optimal performance.

Whether you are exercising, doing brisk walking, hiking, or cycling, you need to make sure that your body is properly hydrated. If not, you will be sacrificing your performance level. As a result, the effects of your training will be limited and, as your health and your body are also affected, the recovery process will also be prolonged.

Studies conducted, like that published on the Journal of American College of Nutrition and conducted by Bob Murray, PhD., indicate that a decrease in the normal level of fluids in the body “changes in cardiovascular, thermoregulatory, metabolic, and central nervous function that become increasingly greater as dehydration worsens.”

What really happens when you get dehydrated?

If you regularly ride on your bike, you need to know the science of dehydration. While on the go or doing your exercises, your core temperature increases. To cool your body off, you sweat.  Water is pulled from the blood. As a result, the volume of the blood plasma is lessened. That means your blood thickens. As this happens, your heart begins to work harder to pump out that limited blood supply and carry nutrients to the body and oxygen to your brain and the lungs.

If there is not enough water in the body water, will be pulled from the muscle cells (your muscles and kidneys contain about 79% of water) to maintain essential organ functioning. Once this happens, you will begin to feel cramps and experience other symptoms associated with dehydration.

By that time, you may feel thirsty and you may think of downing a whole bottle of water or sports drink. However as it takes time to move the fluids that reach your stomach out to your bloodstream, you will be dehydrated even more. You can just imagine how your performance will be affected by that. You will feel mentally weak, physically exhausted, and, perhaps, ill. In the end, you may decide to end your training earlier than you should. You will also be putting a strain on your next workout as your dehydrated muscles will take some time to recover.

Top Hydration Tips While On The Bike

It is best that  you take your water on the go from one of the best water bottles for cycling so you can continue to hydrate on a regular basis while on the track. But you should remember that hydration starts earlier than when you have begun your training.

Here are some hydration tips that can help you keep hydrated while on the go:

  1. Drink about 300 to 500 ml of water when you wake up. If you prefer a flavorful drink, squeeze out some lemon in your bottle or glass of water. This will perk you up and replace lost fluids from sleep. The added lemon juice will provide your body with vitamin C that can help build your body’s resistance against cold and flu.
  2. Consume at least 300 to 500 ml of water or any beverage in about 1 to 2 hours before head out for your training. This will give enough time for your system to use the fluids to sustain you for some time while you are on the road. Make sure that you drink just enough and not overhydrate as this will not be good for your body as well.
  3. Water is not enough; drink an electrolyte or isotonic drink. When you engage in strenuous activities, your body uses not only water. You also release sodium, potassium, calcium, magnesium, and chloride. Hence, drinking water will not be sufficient to replenish any lost electrolytes in your system. What you can do is to alternatively drink water and an isotonic of an electrolyte drink. You can also combine your water intake with gels and nutrition bars to replenish that carb that you have lost while on your bike.
  4. Hydration should be before, during, and after a training. It is crucial that any lost fluid in the body is continuously replaced, so you will have to drink sufficient fluids before, during, and even after training. You can check how much you have lost during the training by stepping on the scale before and after cycling. You will need to drink 20 to 24 fluid ounces of water for every pound that you lose. The color of your urine will be a good indicator if you are already well hydrated. If you see that it has a clear yellow color, then you are properly hydrated.

Conclusion

Remember that hydration should be at regular intervals. Do not wait until you are thirsty before you drink. Setting your watch timer will remind you when it’s time to take a sip. An interval of about 15-20 minutes will just be right. It will be easier to re-hydrate when you have one of the best bottles for cycling, so keep one with you wherever you go.

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

THE CANNIBAL!

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?