Dealing with the heat

[Catrin]

Warm weather has finally arrived in Central Indiana - 50s last week, 88 today and tomorrow :eek: As someone who has avoided the sun/heat for years this is going to take some adjusting to, I also have asthma.

I am thinking that it would be better for now to ride in the evening so that I start when it is close to the high temp for the day but then it cools - rather than starting in early afternoon and have the temps climb as I overheat. I do have good sunscreen.

My Trek has only one water cage so am using my Camelbak as well - which doesn't hold 50 ounces as I though! I swear the packaging said 50 ounces, but I can only put in about 1 and a half bottles, so it holds about 25 ounces. That just isn't enough for this kind of weather The local Performance is having a huge tent sale this weekend so am going to see if they have them on sale.

So I am planning on hydrating as much as possible prior, during, and after riding. I tend to not drink enough anyway - barely drank 25 ounces yesterday during a hard 3 hour hike - and only drank half a bottle during a 1.5 hour bike. That was with the Camelbak - which was much better than my usual water intake.

Is there anything else that I should keep in mind? Will be careful what I eat before a ride as I suspect the heat will make my stomach more touchy. Time will tell.

[OakLeaf]

If you're getting a new Camelbak, make sure you get one with a waist strap, so you can wear it low and put the weight on your hips when you ride. That's the only way I can do it without hurting my back.

Put ice in it (and in your water bottle). It'll stay cool and melt as you need the water to drink. Some people swear by insulated bottles, I don't bother with them because they're supposed to be so hard to clean.

After you take a drink, blow into the drink tube to force the water back into the bladder. That'll keep it from getting hot in the drink tube.

Arm coolers (http://www.teamestrogen.com/search.ep?keyWords=arm+coolers&search-form-submit=go) really work if you don't sweat heavily... I do, and to me, they're great up until they get waterlogged, and even then they aren't much warmer than bare arms - well worth it if you're prone to sunburn and/or you're concerned about toxins or the sweat-blocking properties of sunblock lotions.

I need to replace electrolytes any time I drink more than a couple of liters of water. If your rides are short enough that you don't need calories, but hot enough that you need to replace electrolytes, Nuun or Endurolytes are non-caloric. The downside to mixing anything in your water is that you don't want to pour it over your head - which is another great way to cool yourself.

[Catrin]

If you're getting a new Camelbak, make sure you get one with a waist strap, so you can wear it low and put the weight on your hips when you ride. That's the only way I can do it without hurting my back.

Put ice in it (and in your water bottle). It'll stay cool and melt as you need the water to drink. Some people swear by insulated bottles, I don't bother with them because they're supposed to be so hard to clean.

After you take a drink, blow into the drink tube to force the water back into the bladder. That'll keep it from getting hot in the drink tube.

Arm coolers (http://www.teamestrogen.com/search.ep?keyWords=arm+coolers&search-form-submit=go) really work if you don't sweat heavily... I do, and to me, they're great up until they get waterlogged, and even then they aren't much warmer than bare arms - well worth it if you're prone to sunburn and/or you're concerned about toxins or the sweat-blocking properties of sunblock lotions.

I need to replace electrolytes any time I drink more than a couple of liters of water. If your rides are short enough that you don't need calories, but hot enough that you need to replace electrolytes, Nuun or Endurolytes are non-caloric. The downside to mixing anything in your water is that you don't want to pour it over your head - which is another great way to cool yourself.

Thanks - I will keep this in mind. My rides these days average around 2 hours - but we will see this evening :) I am heading out at 6 and it is supposed to be 89 degrees...

I swung by my LBS to check out their Camelbaks, and they insisted that my Aurora will hold more than I have been able to fit. I have not, however, tried to take the bladder out :o That might have been the problem... tonight I will take my 'Bac and a bottle of Cytomax - it does have electrolytes in it until I can pick up some Nuun...

Update - I did manage to get the bladdder out - it was so simply that I missed it :o More importantly I managed to get 3 bottles of water in the bladder this time and it is now in the fridge for the next hour and a half until I leave. If I decide later this summer that longer trips require a larger Camelbak I will look for one with a waist strap - that makes sense. Yesterday was the first real time I have used it and didn't find it cumbersome - but of course it was only 1/2 full!

[TrekTheKaty]

Take it slow and easy for the first few weeks. We ride early to avoid the heat. DRINK, DRINK, DRINK. Not just during your ride, but before and the rest of the day. I still feel crummy after riding for the first time this summer in 80 degree heat yesterday.

(Taking the bladder out of your camelbak will get more in it. By holding mine at a certain angle under the tap, allows me to almost 8 oz more in. Pack will expand considerably with a full bladder).

[chicagogal]

Yeah. If it is supposed to be crazy hot out, I get out as early in the day as possible, as mornings are the coolest part of the day (when there is still enough light). And yes, the heat can really takes it toll. Both your fluid and your fuel requirements will go up when it gets hot, so DRINK and EAT often. You need to stay on top of this, because if you get behind, you are risking bonk, heat stroke, and dehydration.

The first few hot days are the hardest, so rest assured that your body will (probably) get accustomed to riding in the heat, and riding won't be quite as exhausting as on those first days of summer heat. But if the temps get high enough that the weather reporters are putting out warnings for folks to stay indoors, consider not riding, or riding a shorter distance/time because there are some temps that body just won't be able to handle.

[tctrek]

Today was my first ride after getting my cast off from broken wrist. I've been off the bike since March so, I missed the spring and all the beautiful days and went out today to 87 degrees... it was 72 degrees when we started, but heated up fast. We rode a 25 mile route that's pretty easy with just a few hills, but it still kicked my butt.

I think that I'm drinking enough, but have to work at drinking more.

[Skierchickie]

Heat & humidity - yuck. Today was our first bad day (I can't tolerate much, which is why I'm in the UP of Michigan, and not in Indiana, where I grew up). I think it was about 85, with 60% or so humidity. Not much to some of you, but I thought it was awful. Just a wall of horribleness when I stepped outside. I opted for mountain biking instead of road biking today, because it was windy. I was concerned about taking my dog, so DH decided to take her for a run, instead, while I was riding. I was fine, although too hot (had my Camelback), but he's now lying down with an upset stomach. He carried a water bottle, but it still wasn't enough. Silly wabbit - 1 -1/2 hours of running and walking on the first nasty day of the summer. At least there were a handful of water stops for the dog.

[TrekTheKaty]

I was fine, although too hot (had my Camelback), but he's now lying down with an upset stomach. He carried a water bottle, but it still wasn't enough. Silly wabbit - 1 -1/2 hours of running and walking on the first nasty day of the summer. At least there were a handful of water stops for the dog.

I had to work today and when I got home at two, DH was prostrate with a cold towel on his head. He went out for a hilly ride, that turned into a hammerfest when he hooked up with two strangers. When I asked why he did that in the heat without acclimating, he said, "That was my idea of acclimating!" Good job honey :p

[indysteel]

I actually disagree somewhat with your logic about riding in the evening. It just doesn't cool down all that much in my experience, especially sine the pavement itself absorbs so much heat. I'd rather ride early and be in by noon. But I suppose if you go out after 7 or so, it certainly won't be blazing hot.

Your body does start to adapt a bit after two weeks of cnsistently hot weather by increasing blood volume. The problem in Indiana is that the uber hot weather isn't necessarily consistent.

[Kathi]

For asthma, and since humidity is one of my triggers, I use my rescue inhaler 15 min before I ride. It's one of the things I carry with me when I ride. If air pollution is a trigger check to see when the pollution counts are the highest in your area. Not sure about Indy but the Cincy/Dayton area ranks pretty high for bad air.

When you finish your ride get out of your damp shorts ASAP. I often changed in the car.

Take it slow and as others have said you will get used to the humidity.

[withm]

Fill the bladder 1/2 to 2/3 full of water. Then blow air through the hose to fill it up like a balloon. Lay it down in the freezer and just store it there until you are ready to ride. When you want to ride, top it off with cold water, put it in the pack and off you go. The cap may be hard to open if it's frozen shut - just run some hot water over the cap until you can dislodge it. It won't be enough to melt the giant ice cube in the bladder.

Topping it off insures the hose is not blocked by ice, and gives you water to drink right away. The big block of ice melts slowly, and delivers cold water for up to 3 hours at 80-90o temps. The pack may seem stiff when you first put it on, but the edges start to melt, and it conforms to your back. After a few minutes you don't even know it's there.

Oakleaf also mentioned my favorite tip - after you take a drink from the hose, blow air back into the bladder. Otherwise the water in the hose gets awfully warm. If I forget to blow the water back up the hose, I will usually spit it out. Drinking warm water is one of those gross things I can not consume on a bike ride.

When you get home, give the bladder a good rinse, wash the bite valve and rinse well (you don't want a soapy gulp of water on your next ride). Fill the bladder 1/2 way or more with water (I use filtered water from Brita pitcher) and back into the freezer until the next ride.

I only put water in the bladder - never mixed stuff - keeps everything easier to clean. Use water bottles for your mixes.

Keeping the bladder in the freezer also keeps it free from mold or nasty bugs, and you don't have to worry about drying it thoroughly.

I've been using this systemn for years - works great. I have the "Rogue" model, holds 70 oz. I rarely drink it all but on a few rides I have replenished the reservoir (metrics in 90o+ - who ever thought that was a good idea?)

[ny biker]

Arm coolers (http://www.teamestrogen.com/search.ep?keyWords=arm+coolers&search-form-submit=go) really work if you don't sweat heavily... I do, and to me, they're great up until they get waterlogged, and even then they aren't much warmer than bare arms - well worth it if you're prone to sunburn and/or you're concerned about toxins or the sweat-blocking properties of sunblock lotions.

Interesting -- I got the cool wings last summer and found them extremely helpful. The first day I wore them, I soaked them in cold water at a water fountain, and they dried very quickly.

http://www.teamestrogen.com/prodDE_CW.html

I like the jacket style because I can wear them with tank tops.

I generally ride one day per week after work, which means riding in heat and humidity during the summer months. I find the location of the sun in the sky makes a huge difference -- it might still be pretty hot and humid at 7 pm, but the lack of strong sunlight makes it okay. Whereas I tend to have serious problems during the afternoon when the sun is highest.

I've also done my share of summer rides in late afternoon, starting at 4 pm or so. It's definitely better than riding between 1-3 pm but can still be pretty hot. I would make sure to have some kind of electrolyte replacement for a 2 hour ride at that time of day.

Also you're right about watching what you eat earlier in the day. Try to avoid heavy/high fat meals, because they take longer to digest so they can weigh you down while you're riding even if it's hours later. You might need to play around a bit with the timing of what you eat during the afternoon so you don't bonk during the ride.

[Catrin]

I headed out for my usual 2 hours, and did rode very close to 20 miles in a local park. I was unsure how I would deal with the heat so didn't want to be more than a few miles from my car at any given time.

I headed out with a bottle of Cytomax (went on the bike), a bottle of ice water (stayed in my car) and my 50 oz Camelbak. At least I thought it was full...but it was mysteriously dry after the first 5 miles and I KNOW I didn't drink THAT much in the first loop! Thankfully there is a water fountain with a regular spigot so I refilled it.

I made a point at stopping at the end of each loop - depending on which way I go a loop is 5 or 6 miles - and drank both from the Cytomax bottle and plenty of water. As it was right under 90 degrees when I started, I also took a bite from my Cliff bar at each little stop - no more than two bites. Halfway through I had a Hammer Huckleberry Gel.

So I drank close to 75 ounces of water in 2 hours - but never had to "go" until I got home (and not much then). It also didn't seem that hot to me after the first hour - so am unsure what was up with that though of course the sun is lower in the evening. It was 88 degrees when I started with 70% humidity level, 85 degrees when I stopped.

When I stopped and got off the bike I felt very strange, almost shaky - though I had felt fine on the bike. So I drank more of the Cytomax and tried to finish it off - but I've a problem with flavored drinks when I am that thirsty - finished off more water instead. Had the last bite of my Cliff bar and came home to hit the shower. I am now drinking a Smithwicks, one of my favorite ales. I earned it :) Chocolate milk actually sounds better, but I don't have any. So ale it is!

Does it sound like I drank/ate enough for a two hour ride in those temps/humidity?

[ny biker]

It's more than I would drink in 2 hours.

One thing I found last summer -- when I started to get more sodium during rides, I started peeing more during rides. Before that, I tended to retain water and go very little during the ride, and then once I was done I would have to go every 20 minutes for the next several several hours. They say you should address dehydration by weighing yourself before and after a ride and then drinking 16 oz of water for each pound you lose, but I always weigh more after a ride than before. But like I said, getting more sodium (and other electrolytes, in my case with Gu Roctane) helped with that.

[Catrin]

It's more than I would drink in 2 hours.

One thing I found last summer -- when I started to get more sodium during rides, I started peeing more during rides. Before that, I tended to retain water and go very little during the ride, and then once I was done I would have to go every 20 minutes for the next several several hours. They say you should address dehydration by weighing yourself before and after a ride and then drinking 16 oz of water for each pound you lose, but I always weigh more after a ride than before. But like I said, getting more sodium (and other electrolytes, in my case with Gu Roctane) helped with that.

I am guessing how full the Camelbac was when I refilled it - I really do not think it was full to begin with - it seemed quite light when I took it out of my car. It may well have been closer to 36 ounces from the Camelbac plus 25 ounces from the two bottles - but regardless your advice on sodium is good - I tolerate Hammer Gels much better than Gu for some reason - but will look into my options. Of course there isn't anything wrong with having a few salted nuts - if my stomach will accept them during a hot ride.

Thanks for all of the tips everyone! The bladder for my Aurora is now in the freezer. I did use my inhaler before starting just to be safe.

IndySteel, I hear you about mornings being better than evenings - but Saturdays are the only day of the week where that is an option for me...

[OakLeaf]

How much water you need depends totally on your sweat rate, which varies a LOT from person to person. The best way to know if you're drinking as much as you're sweating is to weigh yourself before and after your ride. "A pint's a pound, the world around" - every pound in the difference in your weights is a pint of water that you need(ed) to replace. Of course that doesn't address how well hydrated you were before you weighed yourself the first time - but it's at least a way to know what you lost during your ride. It's good that you're keeping track of how much you're drinking, too - that will help you figure it out.

Re: sodium - actually, sodium helps you retain water. When I get hyponatremic (which I do very easily if I'm not careful) I pee like crazy. It's my body's way of trying to increase the concentration of sodium in my blood ... but of course, the result is that I get dehydrated on top of hyponatremic. Any more, I usually figure it out pretty quickly... but I still get caught out once in a while.

[indysteel]

Granted, I'm a camel, but seventy-five ounces in two hours is a lot. I'd suggest that you may have potentially had a bit too much fluid, even in this heat. Google hyponatemia for information on drinking too much water. Now that's an extreme condition, but short of that, you might experience cramping and stomach upset if you drink too much. It's a fine balance.

[OakLeaf]

... For you, it's a lot - for me, in that kind of heat and humidity, it would probably be spot on. I sweat a liter an hour when it's 75° out.

IMO, the best way to avoid hyponatremia is NOT to avoid drinking water when you need it - it's to replace electrolytes along with water.

Especially when someone's acclimating to the heat. Part of heat acclimation is that the sweat glands spare more sodium. Another part is that you learn to sweat more. So the better acclimated you are, in general, the more water and the less electrolytes you need. But still, everyone sweats at a different rate.

[Catrin]

How much water you need depends totally on your sweat rate, which varies a LOT from person to person. The best way to know if you're drinking as much as you're sweating is to weigh yourself before and after your ride. "A pint's a pound, the world around" - every pound in the difference in your weights is a pint of water that you need(ed) to replace. Of course that doesn't address how well hydrated you were before you weighed yourself the first time - but it's at least a way to know what you lost during your ride. It's good that you're keeping track of how much you're drinking, too - that will help you figure it out.

Re: sodium - actually, sodium helps you retain water. When I get hyponatremic (which I do very easily if I'm not careful) I pee like crazy. It's my body's way of trying to increase the concentration of sodium in my blood ... but of course, the result is that I get dehydrated on top of hyponatremic. Any more, I usually figure it out pretty quickly... but I still get caught out once in a while.

This is a good idea - and I've been needing to replace that broken scale anyway - don't ask me how long it's been broken :) That is what the scales at the gym are for! I need to also check out the electrolytes part of the equation...



Granted, I'm a camel, but seventy-five ounces in two hours is a lot. I'd suggest that you may have potentially had a bit too much fluid, even in this heat. Google hyponatemia for information on drinking too much water. Now that's an extreme condition, but short of that, you might experience cramping and stomach upset if you drink too much. It's a fine balance.

I suspect that my original estimate was off...but your point is well made. I was trying to not get dehydrated and may well have over-done it. Regardless I still had fun though :)

Thankfully am riding tomorrow morning as my last day of vacation - 75 degrees :)

[Blueberry]

The local Performance is having a huge tent sale this weekend so am going to see if they have them on sale.


REI has all camelbak's on sale through 5/31 - 25 % off IIRC.

[indysteel]

This is a good idea - and I've been needing to replace that broken scale anyway - don't ask me how long it's been broken :) That is what the scales at the gym are for! I need to also check out the electrolytes part of the equation...




I suspect that my original estimate was off...but your point is well made. I was trying to not get dehydrated and may well have over-done it. Regardless I still had fun though :)

Thankfully am riding tomorrow morning as my last day of vacation - 75 degrees :)

Listen to Oakleaf. Like I said, I'm a camel. I just don't sweat that much and my hydration needs are a little lower as a result. I also focus on hydrating the night and morning before a ride. I just wanted to at least mention that there is such a thing as over-hydration.

[chickabonita]

I live in southern cali, and it gets very very hot here. I have gotten so overheated on the trail I've been physically ill and nearly passed out. I agree early mornings are better then evenings (both are better then the heat of the day), but if you know you are heading out when it's hot keep your neck cool. Keeping all those main veins cool will make a big difference. I take a bandana, soak it in water and losely tie it around my neck before heading out. Between that and resting frequently and drinking lots of water you should be ok. I have asthma too but it's such a dry heat here it's hasn't been too much of a problem for me. Good luck.

[nolemom]

I live in central Florida and it is very hot and humid a good part of the year. I sweat very heavily and find I cannot stay hydrated with just Cytomax and gels, bars, etc. on long rides. Most of us who ride in this area, also use Hammer endurolytes either as a powder added to our drink mix or as a capsule. It definitely has helped make my rides more comfortable.

[Catrin]

I live in central Florida and it is very hot and humid a good part of the year. I sweat very heavily and find I cannot stay hydrated with just Cytomax and gels, bars, etc. on long rides. Most of us who ride in this area, also use Hammer endurolytes either as a powder added to our drink mix or as a capsule. It definitely has helped make my rides more comfortable.

I experimented with Hammer endurolytes today (the capsule) and felt much better at the end of my ride. Yesterday I stopped sweating, and I knew that I was drinking enough... It is nice that my LBS sells little packages of Endurolyte capsules so you can try it without springing for a large bottle of them.

[Geonz]

Yesterday in Illinois I definitely came in weighing less, and I'd drunk a lot and I don't sweat that much. I think slowing it down is important - I didn't do that for assorted reasons like thunderstorms erupting around us, so i think that's why I ended up with the beginnings of heat exhaustion... going to replenish my "emergency gu" packs that I used up at the poorly marked Lions Club ride...

[tiva]

I am so heat intolerant! I deal with it by going for a swim or heading up north to Lake Superior. Driving up yesterday, it was 93 most of the drive from Madison all the way to the Bad River Indian Reservation. Then we got to the big lake, and it dropped 30 degrees, down to 63, in a mile and a half. By the time we got to our cabin, it was 53. That I could deal with!

[OakLeaf]

I've read some things lately about pre-cooling the body before tackling the heat. Drink a smoothie with lots of crushed ice, e.g.

I haven't tried that, but I do remember way back when I was a kid working building and grounds maintenance, if I went for an early morning swim I stayed cool through the whole hot summer workday.

[Catrin]

Yesterday I got SO hot on my ride, but I didn't want to cut it short. I had been kicking myself for forgetting to put Cytomax in my water bottle - but then I realized that meant I could pour the water on my head - and did so. It was wonderfully refreshing!

Today I planned for it - I did put Cytomax in my water bottle, but put a small bottle of frozen water in my jersey pocket - it took longer to overheat today even though it was warmer, but the feel of that ice water on my head was wonderful! Actually it was too cold so I couldn't pour the entire bottle but I did use half of it this way. I was much cooler for the remaining 30 minutes of my ride. I've read of others doing this here, but had no idea it would make such a difference!

I am sold on having my Camelbak and two other bottles now - which will be easier when I get my LHT back because it has more room for bottles :) I am thinking, however, that I need a larger Camelbak for longer rides - that 50 ounces seems to last me only a little over 2 hours - which would be about right from what I have read.

[Miranda]

Here's old thread of mine about carrying water...

http://forums.teamestrogen.com/showthread.php?t=32304&highlight=water

REI has these things on sale...

http://www.rei.com/product/795871

http://www.rei.com/product/799552

I also own this (comes also in seat post clamp if not carbon post)...

http://www.rei.com/product/768770

The way I can carry two full size water bottle on my smaller frame 49cm road bike is with side loader cages... awesome...

http://www.arundelbike.com/Sideloader.html

I can't stand to drink anything flavored, so Cliff Shot Blocks work great for me... like gummi bears, yummy way to get lytes... margarita flavor has x 3 sodium...

http://www.clifbar.com/food/products_shot_bloks/

Last... if you try to plan your route with a gas station for stops to buy some more water that helps too.

My asthma action plan w/my doc is use albuterol inhailer 15mins prior... plus bunch other stuff... and I'm with IndySteele... nights are the hottest imo.... midwest girl here too, btw... ugh on our humidity!

[Catrin]

Here's old thread of mine about carrying water...

!

Thanks for all of the information! My bike doesn't have room for anything on the seat post (would have to lose my seat bag)...really my only options are the Camelbak, a bottle in the cage, and a smaller one in my jersey pocket if needed. This works for me though :)

My OTHER bike, soon to come out of the shop, has three water cages - though I will likely still use the 'Bac as it works for me....

[Rollinlucky]

OMG, how I would love to have your weather. I live in south Texas where the wind is always blowing , the heat index is above 100, and the humidity is usually around 90% or higher.( I think I just described what it's like in h*ll). I just started riding serioulsy in October and the weather was great, getting into summer now and I think I'll be spending a lot of time on the indoor trainer.:(

[OakLeaf]

Sounds like an ad for cheap-@ss sports drinks, to me. There are a lot of ways to replace electrolytes.

I can't have anything with fructose when I run or ride. Doesn't matter if it's some nasty Gatorade with HFCS, honey, or an orange.

For the marathon, when I knew I'd be relying on water stations instead of packing my own electrolyte replacement, I taught myself to swallow Endurolytes capsules on the run. Not so hard once I got the hang of it - tried several methods, wound up with tucking them under my tongue until I get water into my mouth.

If you're supplying your own electrolyte replacement, you can bring whatever combo you like - the lowest-budget option would be to mix some salt with whatever else you want, and add a calcium/magnesium supplement pill if you need that (I definitely need calcium/magnesium if it's going to be long or hot, or even middle-distance if it's intense).

[marni]

OMG, how I would love to have your weather. I live in south Texas where the wind is always blowing , the heat index is above 100, and the humidity is usually around 90% or higher.( I think I just described what it's like in h*ll). I just started riding serioulsy in October and the weather was great, getting into summer now and I think I'll be spending a lot of time on the indoor trainer.:(

I rode south and west of Houston so I also ride in heat, humidity and headwinds. Today's heat index was 105.

I have discovered Craft brand sleeveless wicking shirts as an under layer for my jerseys. The craft under layer soaks up the sweat, keeps the jersey from being clammy against my skin, encourages cooling evaporation and covers me decently enough so that I can strip down my jersey during a break and cool off. I also ride with arm coolers, which are white, sun resistant, Uv shielding , wicking and prevent me getting sunburned.

I ride early and get off of the road before noon.

I ride somewhat shorter and harder distances, take a good break at the halfway point and step down and stretch during the ride.

I carry two bottles, one of water that is just for dumping and the other with FRS. I carry extra tubes of FRS powder and stop in gas stations and convenience stores to refill the water as needed.

I keep an eye on the weather and on the sky and will call a ride if the weather looks chancy. I have spent far too many times crouching in a ditch with my bike in a ditch across the road in the middle of a thunderstorm. I would rather do that than try to ride in the wet and danger of lightning.

I also ride all summer long , even in the dog days of August, but cut my daily rides from 40-50 to 25-40 or start at the butt crack of dawn to get the miles in.

I am also very careful to hydrate and stretch after the ride, plus take a cool shower.

After a while feeling like you just rode through a shower of warm spit get to feel almost normal.

marni

[OakLeaf]

My criticism was directed at the link, not at you. Mixing your own is a good option and one of the ones I mentioned.

The link specifically instructs the reader to train themselves to drink whatever will be offered at their event. Which means (1) buying some of it themselves, (2) drinking a lot of it in a probably futile attempt to make their gut tolerate something it just won't tolerate, and (3) consuming it at the event.

Maybe I'm just extra sensitive to viral marketing and product placement. But I can't see why a nutritionist would advise athletes to drink something that they know makes them sick, unless it was at the urging of a sponsor.

[tiva]

On the pickle juice thread, where consensus seemed to be that acids help reduce cramping, someone suggested switchel, an old summer drink that farmers used to drink in very hot weather.

To one pint of water, I add 2 T of apple cider vinegar (Braggs), 1 T of molasses, 1-2 t of powdered ginger, and a pinch of salt. I think it's delicious, and it seems to help a bit with the heat and cramps.

I also make a sports drink with 2 T of lemon juice (which contains a lot of potassium), 1 T of sweetener (we have bees, so I often use honey), and a pinch of salt--but the switchel tastes better.

[dlolide]

I rode south and west of Houston so I also ride in heat, humidity and headwinds. Today's heat index was 105.

I have discovered Craft brand sleeveless wicking shirts as an under layer for my jerseys. The craft under layer soaks up the sweat, keeps the jersey from being clammy against my skin, encourages cooling evaporation and covers me decently enough so that I can strip down my jersey during a break and cool off. I also ride with arm coolers, which are white, sun resistant, Uv shielding , wicking and prevent me getting sunburned.

I ride early and get off of the road before noon.

I ride somewhat shorter and harder distances, take a good break at the halfway point and step down and stretch during the ride.

I carry two bottles, one of water that is just for dumping and the other with FRS. I carry extra tubes of FRS powder and stop in gas stations and convenience stores to refill the water as needed.

I keep an eye on the weather and on the sky and will call a ride if the weather looks chancy. I have spent far too many times crouching in a ditch with my bike in a ditch across the road in the middle of a thunderstorm. I would rather do that than try to ride in the wet and danger of lightning.

I also ride all summer long , even in the dog days of August, but cut my daily rides from 40-50 to 25-40 or start at the butt crack of dawn to get the miles in.

I am also very careful to hydrate and stretch after the ride, plus take a cool shower.

After a while feeling like you just rode through a shower of warm spit get to feel almost normal.

marni

Hello there,

I live in Dallas. I was looking into getting the arm coolers/sun sleeves. Could you tell me if you like them? Do they keep you cool or are they more to prevent sunburn?

Thanks.

[marni]

Hello there,

I live in Dallas. I was looking into getting the arm coolers/sun sleeves. Could you tell me if you like them? Do they keep you cool or are they more to prevent sunburn?

Thanks.

I absolutely love them and don't often ride without them. While they are marginally warmer when you first start out, as soon as my arms start sweating they begin wicking and then they are cooler. They also keep the sun off so my arms rarely feel hot- you know that stingy hot burn that you get on your skin under black shorts or on bare arms so I would have to say yes to both questions. I wear them consistently enough that I rarely put sun screen on my arms, which in turn helps with the perception of coolness.

Since I mostly ride sleeveless in the summer, and the arm coolers don't meet the edge of my jersey sleeves, I do end up with an interesting little wedge of farmers tan, sort of like a cap sleeve shadow on my upper arm as it rounds into the shoulder.

I got my arm coolers at trisports.com as they were suggested to me by a tri athelete friend but I'm sure there are other types around as well.

hth
marni

[lattae]

Fill the bladder 1/2 to 2/3 full of water. Then blow air through the hose to fill it up like a balloon. Lay it down in the freezer and just store it there until you are ready to ride. When you want to ride, top it off with cold water, put it in the pack and off you go. The cap may be hard to open if it's frozen shut - just run some hot water over the cap until you can dislodge it. It won't be enough to melt the giant ice cube in the bladder.

Topping it off insures the hose is not blocked by ice, and gives you water to drink right away. The big block of ice melts slowly, and delivers cold water for up to 3 hours at 80-90o temps. The pack may seem stiff when you first put it on, but the edges start to melt, and it conforms to your back. After a few minutes you don't even know it's there.

Oakleaf also mentioned my favorite tip - after you take a drink from the hose, blow air back into the bladder. Otherwise the water in the hose gets awfully warm. If I forget to blow the water back up the hose, I will usually spit it out. Drinking warm water is one of those gross things I can not consume on a bike ride.

When you get home, give the bladder a good rinse, wash the bite valve and rinse well (you don't want a soapy gulp of water on your next ride). Fill the bladder 1/2 way or more with water (I use filtered water from Brita pitcher) and back into the freezer until the next ride.

I only put water in the bladder - never mixed stuff - keeps everything easier to clean. Use water bottles for your mixes.

Keeping the bladder in the freezer also keeps it free from mold or nasty bugs, and you don't have to worry about drying it thoroughly.

I've been using this systemn for years - works great. I have the "Rogue" model, holds 70 oz. I rarely drink it all but on a few rides I have replenished the reservoir (metrics in 90o+ - who ever thought that was a good idea?)

Thanks for the tip about filling the camelbak with water. I've tried that on my last two rides and it has worked out great. We've had 95+ temps with awful humidity and it's great to have really cold water to drink. I have a polar water bottle that I freeze also with Hammer heed and it's ready to go the next morning also. I don't have any problems cleaning my water bottles, I use a denture tablet in water and let it soak and it will be sanitized for the next ride. I also clean my camelbak with the denture tabs also and does a wonderful job. Think I learned that tip from the forums.

[PamNY]

TE has arm coolers (http://www.teamestrogen.com/prodDE_AC.html).

[Catrin]

Thanks for the tip about filling the camelbak with water. I've tried that on my last two rides and it has worked out great. We've had 95+ temps with awful humidity and it's great to have really cold water to drink. I have a polar water bottle that I freeze also with Hammer heed and it's ready to go the next morning also. I don't have any problems cleaning my water bottles, I use a denture tablet in water and let it soak and it will be sanitized for the next ride. I also clean my camelbak with the denture tabs also and does a wonderful job. Think I learned that tip from the forums.

I have had ice water in my camelbak since reading about it here. It really makes things more simple to put it in the freezer. I probably need to clean the mouthpiece more than I do though....

I can finally drink from my 'bak while riding as well :)

[lattae]

I've been using the Hammer Endurolytes also and they seem to help me feel better by the end of the ride. I've been stopping off @the tennis court restroom at the local high school and discovered that its air conditioned so that has really helped me to cool off. I can't do 40-50 miles in this heat without stopping and washing off with cold water and cooling my body down. We sometimes stop at the local coffee shop and grab a cold frappacino which helps us survive the heat/humidity. I've learned also when we have the heat advisory that its just plain miserable to ride unless I take precautions and cool off halfway. I'm becoming more 'delicate or high maintenance' in this heat :)