Reocvery in the Heat

Today I road a 27 mile 'Ride for Tucson's Children' (to buy helmets for kids who can't afford them). It didn't start until 6:30 and by the time I finished @ 8AM, it was hot. Lots of it was uphill. Although I felt OK during the ride, a couple hours later, I was completely hammered. I realize that I didn't drink enough water during the ride and probably pushed too hard (I'm a compulsive "passer"). I've lived here 42 years and I've been riding over 10 years, you'd think I would know better!

What are your favorite ways to recover after a hot ride? I had cytomax, re-hydrated, took a nap, and finally, 12 hours later, I'm OK. But, 12 hours? And 27 miles isn't especially long for me.

(BTW - what happened to Mizz Liz?)

your recovery sounds about what I do... I really do try to drink a lot on the rides (stopping to pee more than anyone else) etc etc. I did twelve miles, lots and lots of climbing last week, 90 degree heat that I never really felt... BUT... we were all just hammered for the rest of the day. I think it's your body reminding you that there are limits and now it's time to rest...

dunno about Missliz....

Irulan

What a wonderful reason to ride! Good kharma for you.

Good post--and I anxiously await all the responses. I was out yesterday in 90+ heat (although I finished by 10:30), and I realized--when my face became beet red--that I probably didn't do enough water. (I have that irrational fear of having to pee too bad and too often.)

you have to start with the water the night before!! Planning ahead is really important for staying hydrated. Urine color is a great indicator too... you are well hydrated if your pee is close to clear in color.

Irulan

Well, as an Arizona rider, I can only tell you what works for me.
As you know, everybody around here has their own remedies and ways of doin' things...

Rehydration is a big part of the program. It takes the body a full
8-12 hours after high intensity exercise to rehydrate. Everytime the temperture increases, your endurance time to ride decreases. For example (I had to look up the figures from a study), if you ride at 52 degees and sustain your intensity, you should be able to ride about 1 1/2 hours before fully rehydrating
...when the temp goes up higher, let's say 86, your time reduces to 51 minutes. So, out here, if you add on/ride about 20 degrees higher, (105+), you'll have to rehydrate approximatly every 30 mintues to consume a volume greated than the sweat lost...and plain water, after high intensity riding requires, ain't gonna' cut it, as you know. Sodium keeps your plasma levels elevated--plain water causes levels to drop. Small amounts of carbs can improve the uptake of the sodium and water AND will improve absorption...as in, eat a banana. (As a "Zonie" you know that ya' have to drink your body weight in oz. during the summer) So, a few sips off an electolyte drink every 30 min. of a ride make sence.

The night before, I drink (and so what if I get up and pee a couple times) 16oz water with an Emer'gen-C packet (Trader Joe's has the best price in Tucson). Everyone that doesn't live out west/have Trader Joe's, try your health food stores. Vital stuff.

In the morning, an hour of so before riding, I have a Hansen's
"Energy" drink--wowiee-doziwee! That brings me to attention! And, I carry a cold, cold can of the stuff on top the camelback bladder to drink half way, if it's a long day; I split one with the guys when we get back to the vehicles, or, have more cold water with an Emer'gen-C packet...and then I siesta, just like everybody else in the afternoon...

I won't ride after 8:15 a.m. in the summer unless I'm up north (at least Prescott) and then, the UV levels are up there are dangerously high this time of year.

Here in Phoenix, it never fails; We'll be packin' up the bikes around 8 a.m., and have to turn our heads toward the mountains because all we start hearin' and seein' are all the riders pulling in, whooping it up with "woo-whoo" as they circle in off the mountain trails...cowboys and cowgirls. She'll be ridin' Treks and Fishers when she comes...sorry, couldn't resist.
Terry

Thanks for the tips about the Emergen-C (love that stuff!) and Hansen's energy drink!! I sip cytomax during long rides (carry 2 bottles of plain water & one of cytomax) but it seems to make me thirstier! I like the little oomph I get from it, though, so I'll keep using it.

Yup, after 8AM, you gotta be in or you're toast (literally!).