How to overprepare for hot summer rides 7/14/13

My Spinervals friends know how I overprepare for Spinervalsworkouts so it makes sense I do the same for hot summer rides in Texas.  This blog entry was prompted by friends’ multiple comments about riding/training in hot weather recently.  The hope for this blog is the same:  you can get a little chuckle and leave what you think is not necessary and try something that might interest you.  The title of the blog does not say training nor racing, but some may be applicable.

From WebMD

This WebMD article was posted by a fellow PBA member and I hope this will give you general idea of what you are getting into medically when you take your physical activities outside in hot days.  I learned it comes down to two types of depletion: water and salt.  And I have to point out AS YOU AGE, your body will have harder time with heat.  You know how weather forecast says, “Check on the elderly.” Nobody is getting younger and we are all heading there!

Before the ride

You have heard the comments that your hydration precaution starts from the night before.  But as an overprepared gal, I go beyond that.  Our freezer has an ice machine that stops making ice once the container is full.  During summer months, I empty the container every time I see it and put it in the big plastic bag (kitchen size garbage bag).  I like refrigerator-made ice best because they are big in size and stay dry, not stuck together like grocery store bought ones.  And make sure to have a couple of Dill Pickle Sport Ice Pops, Texas special!  If you have not believed in it, try it and you will believe it!

Morning of the ride

First, wear light color clothing.  Black could make you look slim, but it will only help you retain heat.  (Recently I bought new shoes because the old pair had nothing wrong, but because it was black.) Also if you never heard about sunsleeves, you may want to experiment.  

We usually drive to the start location of the ride and go get the food afterwards, so I get to load a cooler with jugs of ice, bottles for the ride, recovery drink and small bag of clean ice.  After I pack everything, I will sprinkle ice on top.  I usually do not use ice once it touched the floor of the cooler for drinking.  That is why I have a separate sack for clean ice. 

Also in the bike bag is sun block and sunscreen towelette.  I pack also a couple of towels and spray bottle with water (haven’t used, but sort of fun).  And I pack small trash can liners (the use of it is coming up).

Some people like to use insulated bottle or freeze water bottle.  All-year round, I carry two bottles and a camelbak.  The second bottle of plain water is necessary because occasionally I have to put my contact lens back in.  The second bottle is Accelerade and Camelback initially contains Accelearade, too.  I put little water as possible to accommodate funny shapes of ice in both bottles and pack most, if not all, of the bottle with ice.  Camelbak is good for drinking while riding, but it also helps your back cool.  Sometimes I make camelbak Accelerade solution tiny bit thicker, as I add more ice and water later.  Ice in Camelbak does not melt as quickly as in bottles.  I pour about one-third amount of water to make the powder dissolve and pack the rest with ice.

In Camelbak, I have GU Brew tablets and a couple of pickle juice popsicles.  Popsicle-state never survived, but at least the juice will be cold when you drink.  (I found that sometimes ANY cold drink is better than your favorite lukewarm drink.)  I have several SaltStick caps in a gel flask with drying agent that was originally in the bottle.  So far they have not melted because of heat/moisture.

During ride

When we stop at a gas station, I make sure I hit the bathroom, grab a bag of ice and a gallon water while ignoring kind guy at the cash register suggesting I can take ice from drink machine.  That kind of ice immediately melts.  The bag of ice and jug of water I pay costs maybe three dollars and whole group can take advantage of it.  At this point, I am not too interested in using water.  I take out the bag of camelbak and usually there is some amount of ice left.  I pop one of GU Brew for taste and basically pack it with ice.  I pack with water bottles with iced water at this point.  All electrolytes, except Accelearde, will eventually upset my stomach and I can pop GU Brew later if I wanted to.  I drink a lot of iced water, too, but if I had any cold water to spare, it is time to pour it over your head.  If that leaves you any more in the bottle, pour over neck.  If any ice is left over, I take out small plastic bags and pack it with ice and keep it under my jersey on the back.  Sometimes I have to loosen my camelbak to accommodate my hump!  And reapply sunscreen.

After the ride, I come back to my faithful cooler and repeat rehydration and cooling routines.  I just found this handy tub of biodegradable expanding towels in next weekend's ride goodie packet. Just add water! If the ride is from home, I may start carrying a little tube of these, too.

All this sounds a little too much, but as a very dehydrate person riding in hot climate, I would not downgrade.  Luckily I have not had heat related issues. I overload because this line of supplies has been most needed by fellow riders.  If I don’t need it, somebody else could probably use it.