Hot 48 miles and dehydration

[DarcyInOregon]

Catrin, there is nothing wrong with stopping the bike alongside the road in the shade of a tree, planting your feet, and taking a few minutes to drink and eat. There is no rule that you must drink and eat while pedaling, especially if you are primarily a solo cyclist. The stoppped time also gives you the opportunity to reflect on your heart rate, blood pressure, blood sugar, body temp, etc., to make sure you have no symptoms. The cyclists I know will stop at specific points based on either 1)calories burned, 2)distance or 3)time. I use calories burned because I cycle with low blood sugars also and I stop to refuel at specific levels, every 800-1200 calories burned, eat and drink, and that will usually keep something from happening.

I always plan my distance rides to either go by farm stands, small farm town grocery stores or parks, where I can get water to fill my water bowls. I have even gone right up to farm houses and used their garden hose to fill my water bottles. I carry electrolyte powders to put in my water bottles.

On this last Saturday, I did a century in the extreme heat, with the temp on the bike being in excess of 100. I did all sorts of things to keep from getting heat stroke and dehydration and low electrolytes, like cooling down in a hay barn and once standing in a farmer's sprinklers until my entire body was soaked. But for the first time ever, I got severe cramps in my right leg after a 3-mile climb, so everything I did still wasn't enough. Yet I was quite lucky because at the end I was told that a lot of cyclists had to call for help from their relatives or friends or event volunteers, that one male century cyclist had a possible heart attack at mile 60, and that many metric cyclists had possible heat stroke/dehydration issues. The lesson I learned is that when the temp goes high, to do shorter distances or not to ride at all.

And yes, you are correct, the most difficult part of increasing the miles is actually the nutrition and liquid intake, figuring it out, adjusting and tinkering with it, and then you will find the years go by and you are still tinkering with it.

[tulip]

What works for me is taking a big gulp (in my case nuun or G2 diluted) every 10 minutes max. I don't think you did that. It will help when you can drink while riding, but in the meantime, plan to stop every 15 minutes and drink. Eat every 30 minutes.

On a 4.5 hour ride, it's imperative that I eat--more than just shot blocks. I eat a PowerBar over an hour, so that would mean that I would have eaten 4 PowerBars. Now, I really would not eat 4 PowerBars because it would make me gag--I would have eaten two over the course of the ride, and stopped at a store and had some beef jerky, more gatorade-type stuff, and perhaps some almonds. At the end, I would have enjoyed chocolate milk and potato chips.

[GLC1968]

I've been so dehydrated (hiking, not biking) that I too was hallucinating. I kept seeing tables set with white tablecloths and a big glasses of icewater that I couldn't get my hands on. They were following me. It was scary. I could hear other people drinking and getting their glasses refilled, too (though no one else in my group was drinking either!). You don't want to see the water we ended up drinking to save our own lives. Ick.

Anyway...

I believe that HEED is designed to have enough electrolytes for shorter workouts. For longer ones, Hammer recommends Perpeteum (or however it's spelled) because HEED does not provide enough electrolytes beyond 2 hours (or something like that). Of course, HEED supplemented with shot bloks should have been fine had you been eating them.

And yes, overheating can definitely cause fuzzy thinking. It happens to me particularly because I'm not the most prolific sweat producer. If you aren't either, that probably contributed to your issues.

[Catrin]

...... The cyclists I know will stop at specific points based on either 1)calories burned, 2)distance or 3)time. I use calories burned because I cycle with low blood sugars also and I stop to refuel at specific levels, every 800-1200 calories burned, eat and drink, and that will usually keep something from happening.......And yes, you are correct, the most difficult part of increasing the miles is actually the nutrition and liquid intake, figuring it out, adjusting and tinkering with it, and then you will find the years go by and you are still tinkering with it.

Good advice, thank you. I really didn't feel bad until my calf started cramping...so lesson learned that I need to plan better for this. I guess it wasn't a real issue when I was riding <40 miles...

What works for me is taking a big gulp (in my case nuun or G2 diluted) every 10 minutes max. I don't think you did that. It will help when you can drink while riding, but in the meantime, plan to stop every 15 minutes and drink. Eat every 30 minutes.

I was drinking from my Camelbak pretty frequently - but no - not every 10 minutes - but it just had water in it. That will change this weekend when I go on my long ride. If I wind up having to replace the bladder because I put Heed in it then I will. Thanks for the other food ideas as well.

....I believe that HEED is designed to have enough electrolytes for shorter workouts. For longer ones, Hammer recommends Perpeteum (or however it's spelled) because HEED does not provide enough electrolytes beyond 2 hours (or something like that). Of course, HEED supplemented with shot bloks should have been fine had you been eating them.

And yes, overheating can definitely cause fuzzy thinking. It happens to me particularly because I'm not the most prolific sweat producer. If you aren't either, that probably contributed to your issues.

I did drink my bottle of Accelerade - though it would have been better to have had two of them rather than one. It is like Perpeteum and my stomach likes it better. In this area what my tummy wants she gets I DID have shot bloks with me though I forgot to eat them .... considering how many long rides I have planned over the next few months I think a case of them would be a great idea! My tummy likes them as well, which is good.

I am not the most prolific sweat producer either, though that seems to be changing - which is a good thing.

I've another 50 mile ride planned for Saturday, but this one will be a supported club ride. It is supposed to be back to reasonable temps this weekend as well so there shouldn't be a repeat.

[Catrin]

Yesterday's ride went much better as far as nutrition/hydration was concerned. Same number of miles that took more than an hour longer due to the presence of lots of hills - and I am still working on finding my inner hill-climbing animal

The temps were much, much cooler so the comparison stops there - but felt many times better even though I was on the bike almost 5 hours.

[OakLeaf]

C., glad it seems to be working better for you, although of course it's been MUCH cooler, and we're also all a bit better acclimated to the heat than we were a couple of weeks ago.

I believe that HEED is designed to have enough electrolytes for shorter workouts. For longer ones, Hammer recommends Perpeteum (or however it's spelled) because HEED does not provide enough electrolytes beyond 2 hours (or something like that). Of course, HEED supplemented with shot bloks should have been fine had you been eating them.

Nutrition labels: HEED, Perpetuem. Keeping in mind that the data for Perpetuem is for two scoops, vs. one scoop for HEED (hate that!), you can see that they're just different products, but while Perpetuem has more sodium and calcium, it actually has LESS magnesium than HEED and no potassium at all.

For more balanced long-workout electrolyte replacement and/or if you don't like the soy protein that Perpetuem has, they sell Endurolytes in powder and pill form.

That's what I really hate about Hammer products. I like the way HEED and Hammer Gel sit on my stomach - better than most anything I've tried. I of course like how they're widely available at retail. I really, really dislike having to buy three different products from them.

[Catrin]

C., glad it seems to be working better for you, although of course it's been MUCH cooler, and we're also all a bit better acclimated to the heat than we were a couple of weeks ago.




Nutrition labels: HEED, Perpetuem. Keeping in mind that the data for Perpetuem is for two scoops, vs. one scoop for HEED (hate that!), you can see that they're just different products, but while Perpetuem has more sodium and calcium, it actually has LESS magnesium than HEED and no potassium at all.

For more balanced long-workout electrolyte replacement and/or if you don't like the soy protein that Perpetuem has, they sell Endurolytes in powder and pill form.

That's what I really hate about Hammer products. I like the way HEED and Hammer Gel sit on my stomach - better than most anything I've tried. I of course like how they're widely available at retail. I really, really dislike having to buy three different products from them.

I don't use Perpetuam - I like the Heed for rides <2 hours. For longer rides - or very hot ones - I also use Accelerade (2 scoops for one bottle as well). For some reason Perpetuam doesn't sit on my stomach quite as well as Accelerade - and I don't mind the taste when it gets warm. It seems to work for me. Hammer Gel is fine, but I prefer Cliff Shot Blocs for ease of use and I don't get my fingers sticky. Accelerade has whey protein rather than soy and I like that better.

For now this combination seems to be working for me - though the real test will be what happens the next very hot day...

BTW - when I went riding Friday afternoon - there for the first mile or so I almost wanted warmer clothes on! It passed