1st Day of Summer
June 21st is the first official day of Summer. June 21st is also the first official race of the NashvilleCyclist.com Criterium Race Series. Coincidence? I think not!
It is finally heating up after enjoying a mild May and cooler early June. Those days are over and heat indexes of 95 to 100+ will be more common. Now is the time of year to drink more fluids not only during your rides, but also when you're off the bike. Hydration should be an around the clock concern. Don't forget one key element to go along with your hydration plan, Na - sodium - salt (take your pick). There are other important ones like potassium, magnesium and calcium too.
Salt helps your body retain fluids, maintain thirst, and just as importantly it's key to help transport energy throughout your muscles. As you drink more and more water without this key electrolyte you could possibly set yourself up for water intoxication. People die from this condition believe it or not, so make sure you're getting enough salt.
Years ago when I first began riding I read a book that helped me tremendously. The book is called Optimal Muscle Recovery by Dr. Edmund Burke. You have probably seen it advertised in the various cycling magazines, but I highly recommend it to athletes in all sports at all levels. Dr. Burke is the same guy who helped create the R4 system into the recovery drink Endurox, which establishes a 4 to 1 recovery ratio of carbohydrates to proteins.
It took my general understanding of diet and recovery to a higher level, and with that knowledge I came to understand my body much better. After hard long rides or races things began to make sense. I altered my diet and hydration plan according to the proven scientific research in the book, and then refined that plan based upon how my body actually responded. Granted, this took a year or more for me to fully wrap my arms around, but once I did it improved my riding significantly.
Ok, class is over for now. I have work to do before the crits tonight. Be There or Get Slower!
It is finally heating up after enjoying a mild May and cooler early June. Those days are over and heat indexes of 95 to 100+ will be more common. Now is the time of year to drink more fluids not only during your rides, but also when you're off the bike. Hydration should be an around the clock concern. Don't forget one key element to go along with your hydration plan, Na - sodium - salt (take your pick). There are other important ones like potassium, magnesium and calcium too.
Salt helps your body retain fluids, maintain thirst, and just as importantly it's key to help transport energy throughout your muscles. As you drink more and more water without this key electrolyte you could possibly set yourself up for water intoxication. People die from this condition believe it or not, so make sure you're getting enough salt.
Years ago when I first began riding I read a book that helped me tremendously. The book is called Optimal Muscle Recovery by Dr. Edmund Burke. You have probably seen it advertised in the various cycling magazines, but I highly recommend it to athletes in all sports at all levels. Dr. Burke is the same guy who helped create the R4 system into the recovery drink Endurox, which establishes a 4 to 1 recovery ratio of carbohydrates to proteins.
It took my general understanding of diet and recovery to a higher level, and with that knowledge I came to understand my body much better. After hard long rides or races things began to make sense. I altered my diet and hydration plan according to the proven scientific research in the book, and then refined that plan based upon how my body actually responded. Granted, this took a year or more for me to fully wrap my arms around, but once I did it improved my riding significantly.
Ok, class is over for now. I have work to do before the crits tonight. Be There or Get Slower!
posted by NashvilleCyclist.com at 6/21/2006 09:28:00 AM
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