Heat??

[jlnc]

Yeah!! A medical reason to eat potato chips!!

[Bike Writer]

Great article Emily. I agree with everyone assessment that this year our weather went from winter to late summer temps in a flash and almost no one has had a chance to acclimate. To the original poster, don't feel bad we are almost all in the same boat. I felt like I was going to croak over the last two super hot and humid weekends on bike rides and here I sit in Michigan with temps at noon today of 59 F. Go figure. Monday and Tuesday we roasted in the upper 90's with heat indexes hovering at 100.

Variety is good. But it does nothing to help get acclimated.

[OakLeaf]

All I know is if I don't get calcium and magnesium on a hot sweaty ride I WILL get cramps. If I take extra (usually Endurolytes), then I don't.

A friend of mine brings a handful of Endurolytes caps on hot weather and almost always winds up giving away what she doesn't take, to other people who are cramping.


Last year I looked up some studies on mineral losses in sweat, and they were significant. It's too early for me to go chasing those links down again, but I probably posted a link at the time.

[emily_in_nc]

I bought pita chips (whole grain) and vegetable chips today and plan to take both on our long ride tomorrow. I'm so excited for some variety (and salty stuff!) on a ride as I get tired of nothing but sweets, and now I see that I really do need the extra salt (high of 94 predicted for tomorrow + humidity).

[jlnc]

Another hot, humid weekend in NC...but the weather is supposed to be much better this week, can't wait for it to break! Did you ride today Emily?

[tzvia]

When the heat hits So Cal, I double up on my daily minerals and its helped me, haven't cramped on a ride in years. I used to poo poo the electrolyte 'craze' as a waste of money but now I always take a bottle of GU drink on my hot rides (chews on cooler days) and hit the minerals when I get home. Water alone is not enough.

Also, as was said here already, drink water regularly whether you are riding or not- by the time you are thirsty, you are already dehydrated.

Yes there is some acclimation, but I think it is as much a ratcheting up of the water and minerals that needs to take place, and making sure things like clothing choice and sunscreen fit the weather.

Remember, humidity makes it harder for the body to cool itself by sweating, as the sweat does not evaporate as quickly (if at all, yuck). So I don't go on my 'grunt' rides when the humidity and temperature is high. Thankfully that doesn't happen often in So Cal. It's usually on the dryer side here when it is really hot.

I keep hearing good things about Hammer's Endurolytes, gotta try it after my GU powder runs out...

[emily_in_nc]

Another hot, humid weekend in NC...but the weather is supposed to be much better this week, can't wait for it to break! Did you ride today Emily?

Yes, though only 32 miles rather than the 55+ I'd planned due to other circumstances (posted on the "June 11 rides" thread, even tho it's actually June 12), but the heat played a factor. I will say that I enjoyed my salty snacks a LOT! during my rest stop under a big shade tree. Nice change from sweets!

[Catrin]

Good information, thank you!

I noticed on my last couple of hot rides that one of my calves started to cramp a bit when climbing the steepest hill on the route. I've never experienced this before - I know I was drinking enough as I drank a LOT on that ride - is this the kind of cramping that comes with mineral depletion? I didn't have this last year, but LAST year we worked up to the hot weather.

[Aggie_Ama]

I didn't get a chance to read all the responses but I struggle badly with heat even being a 30 year native Texan. Last summer twice I pushed it to throwing up, not a fun experience. Once on a trail, once in the gas station trash on a road ride. UGH! I am considering trying a Kul Lite Vest or similar product. Have also considered for mountain biking soaking my jersey in ice water since I carry everything in Camelbak. I tend to shorten my rides if I have to but here are some other things I learned the hard way:

• Acclimate
• Monitor HR, mine spikes with less effort in heat so I have to keep myself at lower effort.
• Ice in sports bra! It is heavenly and keeps core cold.
• Ice water bath for BUFF or other headband
• Pour water in your helmet
• Electrolytes, I only saw you mention water. I always have Camelback on mountain bike rides but carry an electrolyte drink in cage.
• One thing I learned doing endurance events (centuries) and racing is hydrate during the week. I rotate Gatorade and water especially weeks I know I will be putting in a hard or long effort.

[Catrin]

[*] One thing I learned doing endurance events (centuries) and racing is hydrate during the week. I rotate Gatorade and water especially weeks I know I will be putting in a hard or long effort.[/LIST]

Aggie - are you saying here that you drink Gatorade off the bike during hot weeks that will have hard/long riding? I may be mis-reading this so wanted to check.

[Becky]

Aggie, I do the same thing with Elete added to my water. I haven't tried Elete in my Camelbak yet (it rained hard this weekend), but it has worked great for me both on- and off-bike in other applications.

[zoompastmykids]

.... @Katz, I only made it about 6 miles (it is a beginner 14 mile ride). ..... I am hoping that what you are all saying about acclimation is true.

Yes... acclimation makes all the difference. I moved from Tokyo (climate similar to NC), with 4 distinct seasons, to Texas - souteast. It's been 95-100 every day now for a month. The real feel or heat index has been near 98-104 often. I couldn't handle the heat when I got here two years ago but now it's ok. I actually feel comfortable on the bike with the breeze I generate pedaling at 15-18 mph. I did 25 miles last Friday. Before the crash. But generally I bike 10-14 some days, 14-17 others and then one day 20-30 and 1-2 off the bike. I certainly didn't start that way and had to work up. 4-6 was a big day and the day I managed 14 was a red letter day. You'll be fine once you acclimate.

In the meantime like the more experienced riders say.... take it easy.

[Jo-n-NY]

Great article Emily. At the end of last year and now this year we use a couple of products from Hammer. Electrolite pills. If going for a long ride we take a couple before then depending how long we ride and how hot is during and after. For long rides we use Pertetrum (sp?) and we switched from Gatorade which I always deluted to Powerade. I buy the powder and mix it myself so I alter how many scoops by how hot and how long a ride I am doing. It contains a lot less sugar than Gatorade. I also believe Hammer products are made with natural ingredients but do not quote me on that.

[marni]

+1 on the electrolytes and minerals, especially in the heat. Since the mastectomy surgery is thursday, I have been off of everything for over a week. This includes all electrolytes, sports drinks, pain relievers, vitamins, minerals, anti coagulents etc. I have been cramping and charlie horsing since Sunday in spite of drinking water, fruit juice, and milk non stop. Not much fun but at least it is an interesting illustration of how much difference they make to me, especially in the heat. Since our temperatures here have been above 90 with high humidity since the beginning of June, and 12 out of the 14 days, the temp has been at least 8 degrees higher than normal, I am forseeing spending a lot of my recovery time indoors. To facilitate that, tonight the SAG guy helped me set it up under an ac vent, and close enough to the table fan to reach and adjust easily. Plus there is room for a cd player and I have a couple of spinerval tapes. That's all for a couple of weeks from now, but it is motivating to look at.

marni

[Aggie_Ama]

Aggie - are you saying here that you drink Gatorade off the bike during hot weeks that will have hard/long riding? I may be mis-reading this so wanted to check.

Yes, I will make sure I am drinking water but also usually have either a 20 to 32 ounce Gatorade a day. I like the low calorie G2, it isn't as sugary as the old stuff. I can't remember why my DH told me to do this the week of my first MS150 way back in 2005 but when I slack on doing this I have overheated or dehydrated easier. He can't remember what the reason was, I am sure he read an article at the time. In fact I DNF'd one of my two races because I dehyrdrated. Even though it was going to be my longest race to date, in a drier climate and the weather was forecasted to be unseasonably warm in November (80) I slacked on my hydration plan.