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Although most rides and races have been cancelled or postponed, many folks are still out riding consistently. Here in the North East, it's starting to hot up quite a bit. If not prepared, training and riding in the heat and humidity can wreck your day and potentially days to follow. Good news is that our bodies do adapt, but you must get out there and ride in the heat to realize these adaptations.
Here are some tips that can help you as you begin riding in the heat, and even after your body has experienced some positive adaptations. 1. Drink enough fluids during the day. It is widely agreed upon that everyBODY needs a different amount of fluids per day, and many outside factors can impact this quantity. For me in the summer, I know I'm right around 6 quarts a day to make sure I'm in a good place. I use a gallon jug of water at work to be sure that I'm taking in enough water. Sometimes trying to count bottles or glasses can be misleading, and it's better for the environment to refill. As I wrote, everybody has different hydration requirements but it's widely agreed upon that athletes need more water during hotter temperatures. 2. Drink enough during training and racing. It's hot...you're going to sweat more. It's impossible to "stay ahead of it" as we often say, but you can minimize your losses. 3. Eat enough during the day and during rides. The hotter weather sometimes suppresses your appetite, so watch your intake. It's important to keep your energy levels high as you may be increasing your volume and/or intensity as the days are longer and the weather is nicer. Side note--check out this article:Lose Weight by Eating More 4. (When the rides and races come back...) Take advantage of the neutral support in races and rides. Stop at the aid stations, top off your bottles and/or hydration pack, dose yourself with some cool water, and get some calories if the duration warrants. Just do watch your time at an aid station if you're in a competitive event. It's not a smorgasbord...go into with a plan of what you're going to grab, grab it, and get out. 5. If you're comfortable, bring your mask and stop on a training ride to refill. You can often find delis and the like that will gladly refill your bottles with another purchase. I'll often bring a little pack of drink mix with me on long rides to help with the taste of tap water. If you live in super hot areas like Flagstaff, AZ, there will be coolers of ice cold water outside of each restaurant--it's the law apparently! No matter what, carry some cash (some small shops still have a minimum purchase for credit cards) and fill up. Again, you can be efficient and not lose too much time. I've also been wearing my hydration pack more frequently on my longer rides so I can avoid stopping during these confusing times. 6. Eat plenty of fruits and vegetables. This should be the case year round, of course, but the summer offers us some great treats. Watermelon is very high in potassium, one of our essential electrolytes. And the water content of most fruits and vegetables is very high and will serve your body well. 7. Keep tabs on your sodium intake. Since I mentioned electrolytes, make sure you're taking in enough of the electrolyte that is lost in the greatest quantity in our sweat: sodium. Check out this great article: Are you getting enough electrolytes? 8. Cool yourself during and after workouts. The recovery process is sped up the faster you can cool your core. It's also great for the joints and muscles. A cold shower, or a sit in a cold stream can do wonders. The stream idea can be used mid-ride, too. If you have access to a cold plunge, that's the DEAL! I've found these techniques to be VERY effective. 9. Apply lotion and sun screen. If your body's resources are being used to heal damaged skin, it's less energy that you can spend on repairing the damage done by racing and training. 10. Eat foods that agree with you. Find those trigger foods and avoid them when in the height of training and racing. Again, if your body doesn't digest well, it can't use those resources and nutrients for your cycling goals. 11. Take time for yourself. Training in general takes its toll on our bodies, and riding in challenging weather conditions can take us into even further deficit. Try to eliminate stress as much as possible and take a little time for yourself each day. Just sit and be calm, even if for just a few minutes. You can't add hours in the day, and stressing over not being able to train like you want won't change anything. 12. Keep smiling and have fun! Remember why we ultimately all do our great sport! Work hard and enjoy! Coach B.L.
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No, anyone who knows me even as an one time acquaintance probably knows that I absolutely love bike racing! I was asked to join in on this Bicycles to the Rescue Podcast to share my opinions on the subject. It was a lot of fun and brought out some interesting discussions. Brendan and Kevin do a great job with their podcasts...check them out here:
Bicycles to the Rescue Podcasts As for me, I've always been pretty passionate about bikes, and then I participated in my first mountain bike race in 1993. It was only about 6 miles long, up and down a ski slope, over some of the most challenging and scariest terrain I had ever ridden. Some of it was less riding and more hanging on for dear life. I thought my heart was going to pound out of my chest and that my lungs would burst. Or that my legs would catch on fire they burned so badly. I finished somewhere in the middle of the pack of college kids. Nothing to write home about for sure. But I couldn't wait until I could do it again! I was hooked. Despite racing for a few years, I was not into reading about racing or watching racing. I do remember watching the mountain bikers in the Atlanta Olympics, but besides that cycling was limited at best but also not something that really held my interest. However, in 1997, after a few years of road racing, I began to be intrigued thanks to a mentor of mine constantly referring to pro races he had seen. He was often "commentate" on sections of our training rides together and it always made me smile. But I never really watched much. Jump ahead a couple of years and Lance Armstrong certainly caught my attention, along with the attention cyclists and non-cyclists around the globe. I instantly became a fan of at least the Tour, which slowly morphed into an avid viewer of any bicycle race I was fortunate enough to catch on TV or record on my VHS. Well, there's not many folks who don't know how the Lance story turned out. {Coincidentally, when I get done with this post, I can't wait to sit down and watch ESPN's 30 for 30 on Lance, Part 2.) Although there have been many cyclists caught cheating, this incredible saga perhaps dealt the greatest blow to the sport. Through recent changes in doping control, we see that the cheating has trickled down to amateur levels as well. Racers are getting popped at the big events, so who knows what's going on even at the local level. There's even a little needle icon on some results compiling websites so you know who's been busted or not. As a fan, it's certainly disappointing. I want to believe that these amazing men and women of the professional ranks can do these "superhuman" feats without the aid of performance enhancing drugs. I understand that this may be a naive look at the sport, but I still want to believe. As a competitor, yes, it's bothersome to think that someone may beat me and many others due to performance enhancing drugs. Although it's not drugs, I was "beat" by a racer who cut the course in the 2013 Hampshire 100k Elite Mountain Bike Race. I was shortly afterwards awarded the win once the truth came out, but it definitely left me with a weird feeling inside. So when top finishers may have gotten there due to doping, it's definitely deflating. HOWEVER, I am still a fan. I will continue to be a fan and believe in the goodness of the racers and their support staff. I love the drama. I love the action. I love the perseverance. HOWEVER, I am still a racer. I will continue to be a racer and believe that we are all on a level playing field as far as the rules are concerned. I will continue to do my best and have fun and persevere. So while I don't think watching bike racing is for everyone, nor is racing bikes. But bike racing is certainly not stupid. It's a beautiful sport and we just have to hope that when racing returns, whenever that may be, it can be cleaner than ever! Until then...keep riding and stay safe. Cheers, Coach Brian We are blasted with nutritional advice in every aspect of media, mostly with titles like "eat this" and "don't eat this." As athletes, we need to remember that what is recommended and works for the average sedentary individual may not work for us.
The best way to dial in your nutritional needs and identify any deficiencies is to work with a registered dietitian or certified nutritionist. This can save you a lot of time and energy in the long run, and most importantly, keep you healthy. And of course, help us perform better! Along the lines of differing needs for athletes is this great article from the TrainingPeaks Blog about sodium. Sodium has been taboo in much of the population, but as you'll read here it's a necessary component of our diet. Check it out, talk to your doctor and nutritionist about it, and you might see you need to make a change. Particularly during the bit of a heat wave that much of the country is experiencing now. Enjoy the read and the wonderful summer riding! Why Athletes Need Sodium JUNE 21, 2019 · BY ANDY BLOW https://www.trainingpeaks.com/blog/why-athletes-need-sodium/ Cheers, Coach Brian We are blasted with nutritional advice in every aspect of media, mostly with titles like "eat this" and "don't eat this." As athletes, we need to remember that what is recommended and works for the average sedentary individual may not work for us.
The best way to dial in your nutritional needs and identify any deficiencies is to work with a registered dietitian or certified nutritionist. This can save you a lot of time and energy in the long run, and most importantly, keep you healthy. And of course, help us perform better! Along the lines of differing needs for athletes is this great article from the TrainingPeaks Blog about sodium. Sodium has been taboo in much of the population, but as you'll read here it's a necessary component of our diet. Check it out, talk to your doctor and nutritionist about it, and you might see you need to make a change. Particularly during the bit of a heat wave that much of the country is experiencing now. Enjoy the read and the wonderful summer riding! Why Athletes Need Sodium JUNE 21, 2019 · BY ANDY BLOW https://www.trainingpeaks.com/blog/why-athletes-need-sodium/ Cheers, Coach Brian Some of you are coming into your big events of the year, some are just beginning to throw down, and the 'cross specialists are working on their base. Either way, your intensity may be increasing, and for many, the volume is going up a bit, too. In order to get the most from your racing and training, make sure you take some extra steps to give yourself every advantage possible.
Do you ride inside? This video hits some great points for why it seems so "hard."
https://www.trainingpeaks.com/blog/gtn-presents-why-is-indoor-cycling-so-hard/ Coach B.L. I definitely have germophobic tendencies, and I've found many endurance athletes share this trait. Why? We don't want to get sick! No one wants to get sick, but athletes don't want to miss out on valuable training time or be ill for an upcoming event. Endurance athletes are constantly beating down their immune systems and must take special care to avoid the illnesses that are passed around during this time of the year...and any time of the year for that matter.
Is it the end of the world? Most likely not. Is it super frustrating? For sure. Could it wreck your upcoming event? Definitely. Can it be avoided? It's not fool-proof, but if you work hard you can really cut down your chances of getting ill. Most would agree that the best tip is to simply frequently wash your hands and avoid touching your face, mouth, eyes, nose, ears, etc. And I doubt you would find an athlete or coach that would say that more sleep is a bad thing. Finally, recover HARD, eat well, and stay hydrated...always. Here's a great article that I came across on TrainingPeaks that goes even further: How Athletes Can Survive the Cold and Flu Season https://www.trainingpeaks.com/blog/how-athletes-can-survive-the-cold-and-flu-season/ I'm a fan of carrying around my own pen (habit developed during my 20 year teaching career), and make sure you hit the soap and water after using the credit-card key pads at the store. Not a bad idea to use a paper towel to open the door after using a public bathroom. What's your best tip? A little prevention can go a long way! Stay well, Coach Brian Stretching...who has time?
We ALL do! And yes, I say we because I could use to stretch more, too. As cyclists we have notoriously tight areas in our bodies which can develop into poor posture and range of motion. We pride ourselves on our quiet upper bodies with no wasted energy, and this is particularly true of the time trialists and triathletes out there. And then as result we stay locked into these unnatural positions for hours on end with the result being greater cycling fitness but also chronic tightness. As I type this post during the 14th hour of my day, how can I say that we all have time to stretch? Realistically, if you were to end your rides 5-10 minutes early a couple of times a week you would have time to stretch. And this is the key time to perform the exercises: when your muscles are warm and loose. Recent studies have shown that over stretching can be damaging and even lead to injury due to joints being loose, One article about this here. But most cyclists I know would have to change their behavior quite significantly to become an over-stretcher. So, take a look at this great article from TrainingPeaks and make these easy exercises a part of your weekly routine! TrainingPeaks: Best Stretches for Time Crunched Cyclists As always, if you have questions you should consult a certified trainer for help. Stay loose! Coach Brian Some of you are coming into your big events of the year, some are just beginning to throw down, and the 'cross specialists are working on their base. Either way, your intensity is increasing, and for many, the volume is going up a bit, too. In order to get the most from your racing and training, make sure you take some extra steps to give yourself every advantage possible.
1. Drink enough fluids during the day. When I was teaching, I would use a gallon jug of water at work to be sure that I'm taking in enough water. Sometimes trying to count bottles or glasses can be misleading, and it's better for the environment to refill. Everybody has different hydration requirements but it's widely agreed upon that athletes need more water during hotter temperatures. See: How to Optimize Your Recovery by Hydrating Properly 2. Drink enough during training and racing. It's hot...you're going to sweat more. It's impossible to "stay ahead of it" as we often say, but you can minimize your losses. 3. Eat enough during the day and during rides. The hotter weather sometimes suppresses your appetite, so watch your intake. Side note--check out this article:Lose Weight by Eating More 4. Take advantage of the neutral support in races and rides. Stop at the aid stations, top off your bottles and/or hydration pack, dose yourself with some cool water, and get some calories if the duration warrants. Just do watch your time if you're in a competitive event. It's not a smorgasbord...get in with a plan of what you're going to grab, grab it, and get out. 5. Don't hesitate to stop on a training ride to refill. You can often find delis and the like that will gladly refill your bottles with another purchase. If you live in super hot areas like Flagstaff, AZ, there will be coolers of ice cold water outside of each restaurant--it's the law apparently! No matter what, carry some cash (some small shops still have a minimum purchase for credit cards) and fill up. Again, you can be efficient and not lose too much time. 6. Eat plenty of fruits and vegetables. This should be the case year round, of course, but the summer offers us some great treats. Watermelon is very high in potassium, which is great to fend off muscle cramps. And the water content of most fruits and vegetables is very high and will serve your body well. 7. Cool yourself during and after workouts and after races. The recovery process is sped up the faster you can cool your core. It's also great for the joints and muscles. A cold shower, or a sit in a cold stream can do wonders. The stream idea can be used mid-ride, too. If you have access to a cold plunge, that's the DEAL! I've found these techniques to be VERY effective. 8. Apply lotion and sun screen. If your body's resources are being used to heal damaged skin, it's less energy that you can spend on repairing the damage done by racing and training. This is in addition to the obvious life-threatening side effects of getting burned. Or, on a lesser note, having uncomfortable and restless nights of sleep. 9. Eat foods that agree with you. Find those trigger foods and avoid them when in the height of training and racing. Again, if your body doesn't digest well, it can't use those resources and nutrients for your cycling goals. 10. Take time for yourself. Try to eliminate stress as much as possible and take a little time for yourself each day. You can't add hours in the day, and stressing over not being able to train like you would to won't change anything. 11. Keep smiling and have fun! Remember why we ultimately all do our great sport! Work hard and enjoy! Coach B.L. This past weekend, I led a super mountain bike clinic for beginners. Although the ability levels varied, most had limited trail and even cycling experience. As an avid racer and race supporter, I would like to hope that some would dip their toe into the world of competitive cycling, I understand that pinning on a number is not for everyone. Thinking about this made me reflect on a post that I wrote last summer, and it's worth revisiting. In my opinion, even the die-hard racer should take a step back from time and recognize their small victories and take time to enjoy the journey. As Ferris Bueller said, "Life moves pretty fast. If you don't stop and look around once in a while, you could miss it." My original post from 7/19/17
https://www.bjlcoaching.com/bls-blog/its-not-just-about-the-podium Keep on keepin' on! Coach Brian |
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Coach B.L.Coach B.L. is the head coach at BJL Coaching and an avid racer and cycling enthusiast himself. Archives
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