Here’s part two of my food and drink-related tips post from one of my recommended books, “900 Tips”, as well as some comments from me. This time we’ll focus on drinking:
· When mixing a powdered sports drink, put a less concentrated solution into the bottle(s) you’ll drink last. Drinks always taste sweeter the longer a person rides – what seems pleasant initially can taste syrupy three hours later. (Comment: I use Gatorade. And it’s true that there’s a fine line between too sweet and not enough sweetness. Play around with the mixture – as well as the different flavors – to see what works best for you.)
· Drink more than you think you need to. If you become thirsty during a ride you’ve made a big mistake. In hot weather you should be drinking the better part of two bottles per hour. Why? Dehydration is one of the primary – but most easily avoided – contributors to fatigue. (Comment: Fit your bike so it can carry at least two bottles of liquids. When you finish one, fill it up at the first stop possible, so you’ll always have at least one bottle full.)
· Set your watch for 10-minute intervals. Each beep becomes a reminder to take a swig from your bottle.
· For optimum cooling and hydration, drink plenty before a ride, not just during it. Consume about 16 ounces of water 1 to 2 hours before departing, and another 10 to 16 ounces with about 20 minutes to go.
· Caffeine can help your body tap the energy contained in stored fat, thereby conserving your primary muscle fuel, glycogen. Caffeine is a drug that some people don’t tolerate well, however. It can cause nervousness, upset stomach, and increased urination that increases the risk of dehydration. Be careful if you don’t normally drink coffee or other caffeinated beverages.
· To prevent the “bonk” (hypoglycemia), which is marked by tiredness, irritability, dizziness, confusion, and sometimes nausea, don’t allow your blood glucose to become depleted. Blood glucose is the sole substance that fuels the brain and central nervous system. It’s derived from the same carbohydrate-rich foods and drinks that produce the muscle fuel glycogen.
· Once you start bonking, immediately drink something rich in carbohydrate. You can rebound from the bonk, but when you “hit the wall” you’re essentially done for the day. This term describes the impact when muscle glycogen is exhausted. Only rest and digestion of high-carbo foods can bring you back, and these things take time.
· Your body’s balance of electrolytes is important because disruption can result in decreased performance, cramps, and heat stroke during hot-weather rides beyond two hours. Fortunately, electrolytes are easily replenished by swigging most sports drinks (check the label) or eating fruits or vegetables.
Any thoughts/comments from others? I’d love to hear what you all have to say. Let me know anything I missed.
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