Reocvery in the Heat

[Dogmama]

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?)

[Irulan]

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

[waterlilli]

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

[LovesFrance]

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.)

[Irulan]

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

[Terry]

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

[Dogmama]

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!).