Am I Missing Something?

[Bethany1]

The past couple of rides have been awesome however I'm noticing my body is asking for something that I can't figure out. It's not bonking or dehydration as I've dealt with both and know the symptoms.

I quit taking Gatorade since it makes my stomach sick so I'm wondering if I'm losing salt or another nutrient while riding that Gatorade or similar product replaces. My salt cravings are terrible after a ride. I just want to eat a bag of Tostitos and salsa.

The only changes that have been hugely significant over the past 2-3 rides is my cadence/speed. I made it partway up one of the hills at 18mph with 115 cadence today and 15 mph with 105 up another a couple of days ago. The rest were around 7-10 mph with 90 cadence. My cadence has completely bounced up from around 80 to 90 or more depending on the hills. The weather has been in the 80's and it's perfect for cycling. I don't bomb down the hills since the road is rough and tend to just coast or keep a speed of around 10-13 mph.

I know it's changed my heart rate as well..not sure if that's good or bad. I just have a heart rate app on my phone so "accurate" is questionable. The first ride fluctuated from 150 to 185 on some hills. I didn't check with this one. I'm not sure if I'm hitting target rates or overdoing it.

Have I just gone through a "growth spurt" with power/speed/cadence and need to change how much I'm drinking/eating? Any supplements that would help especially with the salt cravings?

The higher the cadence the more fuel efficient you are? I'm still only averaging around 10 mph via my computer. I'm still hauling a 27lb bike and me so the speeds average out.

Only thing I have added to my diet is a calcium/zinc/magnesium tablet.

Am I actually making progress? LOL.

[pll]

Are you having any electrolytes while you ride? One of the things you lose is sodium when you sweat... so the salt cravings can just reflect that. You could try other drinks with electrolytes, but without as much sugar and coloring as Gatorade: Nuun (http://www.amazon.com/s/ref=bl_sr_grocery?_encoding=UTF8&field-brandtextbin=Nuun&node=16310101) and the "exercise hydration mix (http://www.skratchlabs.com/collections/drinks/products/exercise-hydration-mix-1)" from Skratch Labs. I like the latter (the "lemons and limes" flavor) best -- it is almost clear and the flavor is subtle. Anther option would be to take something salty with you as a snack, like pretzels.

w00t on the higher cadence and those speeds going uphill. IMO, that is a sign of fitness progress.

[Gypsy]

My doctor also prescribed me potassium because she was concerned about the length of my rides in the heat and that I only drank water (I have IR, so I don't do sugary drinks).

You may want to see if you're getting enough potassium to go along with the sodium that you're craving.

[Bethany1]

Got up this morning, went to the store and picked up a 32 oz Gatorade. Inhaled the entire bottle and have started feeling a lot better.

I just don't like it because I always feel bloated and it's always sickly sweet. I tried Powerade last time but wasn't that impressed.

The tablets and the mix sound like better options. If it's the electrolytes I was missing the past two trips, those put a huge dent in your system if they aren't there.

[malkin]

I like Nuun better than Gatorade.

[Wahine]

I would definitely suggest an electrolyte replacement of some sort.

I use Nuun occasionally, Heed mixed in with my Perpetuem on long rides, more Heed and less Perp if it's hot. I also take endurolytes regularly on rides, as many as 3 an hour.

You don't want to mess with electrolyte depletion. Usually it'll just leave you feeling blah and result in cramping but if it's really bad it can lead to heart arrhythmias. Been there, done that, not fun. Then there is severe hyponatremia which in extreme cases can lead to death.

[Owlie]

What everyone else said. Electrolyte depletion is bad. I dilute my Gatorade somewhat, and have recently tried Nuun. Not at all bad. :)

[jessmarimba]

If I remember right, Nuun is really not a good sodium replacement option (at least not the flavor I usually buy). So definitely make sure you're reading the packaging on whatever you try to make sure you're getting what you want.

I DO like Gatorade, but I cut it with water and then add "gatorlyte" powder, which addes more sodium and electrolytes without adding more sugars.

[BodhiTree]

The higher the cadence the more fuel efficient you are?


The short answer: no.

The long answer: it depends on your personal proportions of slow-twitch and fast-twitch muscle fibers. If you have a lot of fast-twitch fibers, you will be more efficient working in your personal fast-twitch zippy cadence zone. If you have a lot of slow-twitch fibers, you'll be more efficient working in your personal slow-twitch "mashing" cadence zone.

Someone with a higher proportion of slow-twitch fibers would burn huge amounts of energy trying to force themselves to make their slow-twitch fibers fire quickly and to direct most of the action to their least numerous fast-twich fiber type.

Efficiency and optimal cadence are as individual as fingerprints.

[Bethany1]

The short answer: no.

The long answer: it depends on your personal proportions of slow-twitch and fast-twitch muscle fibers. If you have a lot of fast-twitch fibers, you will be more efficient working in your personal fast-twitch zippy cadence zone. If you have a lot of slow-twitch fibers, you'll be more efficient working in your personal slow-twitch "mashing" cadence zone.

Someone with a higher proportion of slow-twitch fibers would burn huge amounts of energy trying to force themselves to make their slow-twitch fibers fire quickly and to direct most of the action to their least numerous fast-twich fiber type.

Efficiency and optimal cadence are as individual as fingerprints.


Wow. I have no idea what my proportion is..probably all slow. This really does turn into a science once you get deep enough. I'd just like to keep myself injury free and don't fall into overusing my muscles or getting sick from not enough of what my body requires.

[zoom-zoom]

Have you ever tried something like S! Caps or Endurolytes capsules? That way you can replace electrolytes without the flavor and sugar of sport drinks. I've used the capsules with great success. Pickle juice is magic, too.

[pll]

An alternative that could provide the sodium and potassium: boiled potatoes with some parmesan as a ride snack... see Allen Lim's "recipe":

https://www.youtube.com/watch?v=Nwt-DUpKPYA

A friend in a group ride brought some to distribute during a ride. It was a fun treat during our ride. I would add a bit of salt.

His various recipes for rice cakes are great, too. Here is one:

https://www.youtube.com/watch?v=5UiuqIWGe_s

I tried one that had mixed scrambled eggs, some nut butter (almond, in my case), cashews and bacon. Yum. Had one during a 58 miles ride and I was not hungry for hours after it! I will make those again, but using chopped prosciutto instead of bacon (no frying required).

I tried endurolytes once and my stomach felt crampy for several miles.

[Ursula745]

So sometimes sodium isn't the issue. Many of us get way too much sodium and not enough potassium to utilize it properly.

I use alfalfa. It has a good mix of potassium to sodium, 2:1 ratio respectively.

[pll]

1 cup of alfalfa has 1% of the DV (same amount as a serving of Gatorade or the Skratch labs exercise hydration mix). You would do much better with many other veggies than with alfalfa in terms of potassium. e.g, one cup of cooked kale has 8.5% of the DV.

[zoom-zoom]

I wonder if anemia could cause salt cravings, too...?

[pll]

I wonder if anemia could cause salt cravings, too...?

Don't think so. I think one should rule out the simplest explanation first: mild dehydration and loss of electrolytes through sweating. The fact that 32 oz of Gatorade made Bethany feel a lot better would suggest that some experimentation with different sources of electrolytes and/or maybe savory riding treats while riding is in order. [BTW, I also find Gatorade too sweet and cannot drink much of it.]

Adrenal problems can cause salt cravings, but they also come with a host of other unpleasant symptoms... then there is pregnancy...

[indigoiis]

Coconut water, a banana, and a salty granola bar usually work for me.

[Owlie]

If I remember right, Nuun is really not a good sodium replacement option (at least not the flavor I usually buy). So definitely make sure you're reading the packaging on whatever you try to make sure you're getting what you want.

I DO like Gatorade, but I cut it with water and then add "gatorlyte" powder, which addes more sodium and electrolytes without adding more sugars.

Per 8oz (so, 1/2 tablet): 180 mg sodium in the Lemon-lime; the strawberry lemonade has somewhat less. (172mg).

I agree it's good to combine it with something else. I also take Shot Blocks with me (margarita, the ones with extra sodium) if it's really hot, and the regular ones have a little bit of salt in there too. I like Nuun because it has other stuff (potassium, calcium and magnesium) and because it's not too heavily flavored, but not so light that it just tastes like I forgot to wash out my bottle. Salt is relatively easily replaced by diet (I grab a little bag of chips after a hot ride); everything else I actually have to try. ;)

[jessmarimba]

Per 8oz (so, 1/2 tablet): 180 mg sodium in the Lemon-lime; the strawberry lemonade has somewhat less. (172mg).

I agree it's good to combine it with something else. I also take Shot Blocks with me (margarita, the ones with extra sodium) if it's really hot, and the regular ones have a little bit of salt in there too. I like Nuun because it has other stuff (potassium, calcium and magnesium) and because it's not too heavily flavored, but not so light that it just tastes like I forgot to wash out my bottle. Salt is relatively easily replaced by diet (I grab a little bag of chips after a hot ride); everything else I actually have to try. ;)

Sorry, I think I have the orange-something flavor. It's not sodium where it's lacking, it's potassium - at least that flavor (1% daily value). Just know when I was thinking of switching from gatorade after my super-hot, super-slow awful feeling half early this year, nuun was not an option that was gonna cut it for me. Then again, what I can take on a bike varies from what I can take running. I need to drink most of my calories running because of a picky stomach, but I can eat pretty much anything on a bike.

[Ursula745]

1 cup of alfalfa has 1% of the DV (same amount as a serving of Gatorade or the Skratch labs exercise hydration mix). You would do much better with many other veggies than with alfalfa in terms of potassium. e.g, one cup of cooked kale has 8.5% of the DV.


I use super concentrated alfalfa capsules that are more potent.

[CindyK]

Just a thought, and apologies to those who already know this, I don't mean to preach to the choir. But too much potassium is just as dangerous - if not even more so - than too little. Be careful if you're supplementing with herbals.