A heat advisory, wooo-hooo!

Its over 100 degrees – time to do some serious hill climbing on my bike so I can sweat! Finally, its been so gloomy, grey and foggy this summer – about time we got some heat. I have a very efficient and finely tuned cooling system, in other words, I sweat profusely!

When exercising on hot days like this, hydration is key! Most people think about drinking water when they start to get warm and thirsty, this is WAY too late. When its hot like this, you need to be fully hydrated before you set foot outside. Whats fully hydrated? When you have to pee every 15 minutes and its completely clear. I knew I was going to be biking at 3pm so I started seriously hydrating at 1pm. In this two hours I drank 4-5 liters of water, remember though I weigh 240lbs – that much water could kill a person who was small (say 80lbs). Once exercising vigorously at near max cardio capacity, its tough enough to breathe let alone drink water. I dont even bother wasting time sipping water up the hill. My hill climbing bike ride will last 2hrs and I will drink two bike-bottles of water at the halfway point but that amount of water just wets my dusty throat and doesnt come close to replacing the water I will have perspired away. After the ride I will probably drink another 4 liters of water to re-hydrate.
If you dont hydrate for your health, then do it for performance. Dehydration can decrease your strength by 10%, who wants that?
OK, time to hit the hills!

12 thoughts on “A heat advisory, wooo-hooo!”

  1. you look like a big home and i feel sorry for that bicycle. all those shimano shit ass cables all over the front end. tiny little spokes. it’s too small and you are a big homo gorilla man. put a fucking shirt on and lose some weight.

  2. For optimum rehydration I would suggest drinking something other than water. If you are sweating that much you need to replace lost electrolytes (salt potassium etc). You can do this with hypotonic, hypertonic or isotonic drinks each can be used at different times during training ie before during ad after. There are lots of homemade recipes on the web. I use Nuun tablets for long bike rides. These make a hypotonic drink which gives you the electrolytes you need for optimum hydration and not the carbs.

  3. Wear an helmet scooby, you can get good, ligth and confortable helmets for 30$ :) I already saw a couple of people hitting the pavement with the head, it is not nice to see blood :S

  4. Sounds all good but I'm pretty sure drinking 4 to 5 litres in two hours is more than a body can absorb. So it just comes out the other end. Even two bottles at the midpoint seem a lot.
    The rule of thumb is one glass of water every half hour.

  5. I don´t think you are sweat 4 litres in only 2h hill climbing. About 9 litres in 3-4h seems to me too much.

  6. i have a question about lower back, here in the picture your back seems to be rounded is it any dangerous to have a round back on a bike?

  7. Always wear a helmet. 10 years ago I went 8 months without one without incident. Then the day, THE DAY, I bought a new one I went out for a ride. At one point, I came upon a car, parked in the bike path I was on – a blond woman. Figures. Anyways, distracted I reached for my water bottle and I dropped it. So I circled back to get it, trackstanding I reached down for the bottle and I fell backwards hitting my head on the pavement. Luckily for me and the concussion I sustained I was wearing that helmet. Saved my brain. Don't be stupid, always wear a helmet.

  8. It's hard taking in water when you're exerting near maximum, but there's some interesting science on hydration and how effectively the body can utilise water when consumed in bulk.

    The general science seems to suggest less water, more often is optimal.

    There's a lot of factors though, duration of the intervals or ride being one of them.

  9. I'm going to Iraq in a few weeks where its in the 120 degree range right now. I figure I'll put away about 8 liters a day there.

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