Yet Another Cycling Forum
General Category => Audax => Topic started by: AK on 02 July, 2018, 09:41:16 pm
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So my first 600 this weekend and it's set to be a very hot one. Other than the usual things to keep on top of eating and drinking and not going too fast, anyone got any advice for riding for a long time in the heat? Factor 50 sun cream also packed. :thumbsup:
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So my first 600 this weekend and it's set to be a very hot one. Other than the usual things to keep on top of eating and drinking and not going too fast, anyone got any advice for riding for a long time in the heat? Factor 50 sun cream also packed. :thumbsup:
Factor 50 is King. Stay hydrated.
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Wear a HRM. An early indicator for me that I need to cool off is if on a descent, my HR doesn't recover as well as it ought to.
So, let's say I climb a hill and my HR is 170. If it's still 160 a few minutes into the descent, I'm overheating and need a 10 minute sit under a tree - and I might send my stoker off to find Gelato. Normally, after a climb my HR will be back to 130 within a minute of descending.
Also - use two Bidons, one with water, the other with plain electrolyte (no calories). Drink lots.
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For hydration, I tend to use something that's replenishing your electrolytes like nuun tablets or similar, not just fresh water, because you will be sweating out all those salts.
I tend to dilute these rather more than most people, because I find them a bit much at full concentration.
If I'm carrying two filled bottles ( eg if there's a long stage between stops ), then I'll usually take one with nuun, and one of plain water.
YMMV!
ETA: Like wot he said ^^
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Consider a nap in the afternoon and riding through the night. Wearing a buff soaked in water can be nice. And I tend to feast on ice cream :)
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Very difficult.
It is said that it takes time to acclimate to high temperatures so for sudden increases such as Britain is now experiencing the change is hard to adjust for. The temperatures where I am have been in the 90's for the past 6 - 8 weeks (as I type this it is 98) so there has been an opportunity to gradually get used to it, but copious quantities of fluid with electrolytes, salt stick capsules, ice in the helmet if you can find it all helps. But if the conditions allow you to ride later, earlier, night time, then take it - not possible of course on an organised ride, but maybe they can change the time to start?
Expect and allow the ride to take longer than usual and find shade whenever possible. I'm going to say something which will create horror in many minds, but I have found of late that rising sans helmet helps. Helmets can be very hot and a typical mesh peloton cap works best in keeping the sun off the face and cooling the head.
Most important of all, my advice will be to listen to you body and if you are heating up and unable to keep cool, go home and live to ride another day.
For me, I'm just riding pops (100K's) until the weather behaves itself. I cannot ride in the heat any longer so I'm dialing back until the autumn.
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IMHO heat is a matter of acclimatisation, just like altitude. The more often and longer you ride in the heat the better able you will be able to cope with it. Sadly that's not much help for a 600 just coming up. Preparing for the Mille Miglia in 2010 (Italy, August, bound to be hot), I tried to organise as many of my training rides as possible to be in the heat, and involving as many hills as possible, as those are the crunch points. Aided by a hot summer I was reasonably well prepared for the actual event.
There's a few other tips that might have short term benefit.
Take your cycling shoes off at every control and massage the feet. That should reduce sweating and tension that can cause the contact points in the feet to become very painful. Ditto the helmet. If it's really hot (as it was one day on the Mille Miglia, I soaked my helmet and put it on my head, which gave some short term relief but not sure about the longer term benefits.
Part of coping with heat is mental just like coping with a persistent headwind. You can't do anything about it but if you let it get to you it will be twice as hard.
If you can cope with electrolyte drinks then make sure you drink these as much as water or other liquids. I find that they upset my stomach, so I try to make sure I add salt to meals and have salty snacks (salt & vinegar crips, pork pies, and ham and cheese toasties all help)
Always stop in the shade, especially if you can find a bit of breeze. Avoid sitting in the sun at controls.
I considered trying to sleep for a bit during the day and riding longer at night but that just doesn't work for me.
There is a positive. With the current night temperatures being so high, you can wear less clothes at night and your legs are likely to keep warm, which should mean you don't slow down as much at night as you otherwise would.
Reapply sunscreen on the second morning. You'll probably sweat or rub off the previous day's application, even if you don't have a control with a shower.
Enjoy. It's probably better to be a bit hot for a few hours than shivering cold for a lot more.
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Trad cotton cap. Pubs are good for pints of orange and soda or similar.
Keep one bottle plain water, whatever potions you put in the other.
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Start hydrating now.
Dont eat big meals during ride.
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Keep an eye on how often you are peeing and the colour when you do. Increase / decrease rate of drinking as necessary.
I do not get on with electrolyte stuff in my drinks. I carry salted peanuts, crisps and other salty stuff to keep on top of that.
Cap soaked in water when you get a chance. Easier when you pass rivers at reasonable intervals.
Stop at pubs have a pint of lemonade or something with a pack of salted peanuts and get bottles refilled. Sit in shade for a bit. Get some ice cubes whilst there, stick in ziplock bag under cap.
Seen riders with white arm (coolers?) not sure how effective.
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Don't be afraid to dive into airconditioned premises for short periods and scoff ice creams. Ice in bidons encourages drinking more than body temperature water does.
Salty food is good but keep meals small.
Keep it steady on climbs, particularly if you are bigger than average. Surface area to volume ratio makes heat loss more difficult for big folk.
Don't get sunburnt.
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Keep an eye on how often you are peeing and the colour when you do. Increase / decrease rate of drinking as necessary.
I dunno about this one. I pee something akin to Golden Syrup on a 200, whatever the weather, and however much I drink. The fact that you're peeing is enough I think. If you haven't peed since you got up in the morning, and it's mid-afternoon, you probably need to drink more.
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Depending on what kind of 600 it is, how remote the ride gets etc, I'd have thought one of the main issues is where you can refill your bottles more than anything. keep your eyes open for opportunities. I'd easy get through a couple of liters of fluid in conditions like this, but then it may not be quite so easy to get replacements when you need them. But then, I'm in no fit state to do a 600 in this weather, so that wouldn't be a good idea in the first place!
Lucky you though. Hope the ride goes well.
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Now trying to picture pee flowing like golden syrup.
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Now trying to picture pee flowing like golden syrup.
It needs patience O:-)
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Now trying NOT to imagine pee flowing like golden syrup!! Sounds painful!
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I find a wet hankerchief/bandana round he neck helps as it cools the blood supply to/from your brain.
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Don't hesitate to abandon if things get ropey. Heat kills. Hydration and the right balance of minerals in your blood isn't a 'nice to have' it's a fundamental of life, your health isn't worth putting on the line for a bike ride.
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Keep an eye on how often you are peeing and the colour when you do. Increase / decrease rate of drinking as necessary.
I dunno about this one. I pee something akin to Golden Syrup on a 200, whatever the weather, and however much I drink. The fact that you're peeing is enough I think. If you haven't peed since you got up in the morning, and it's mid-afternoon, you probably need to drink more.
i often don't even pee on a 200, i did the meridian hills perm some weeks back, 5 litres went in, nothing came out except through the skin.
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Keep at least one bidon filled with plain water. Sponge yourself or wet clothing if you need to cool down. Make sure you LIKE your drinks. You won't drink enough if swallowing them is a chore.
Refill your bottles at every opportunity so you don't run out if you find a control without potable cold water. (This HAS happened to me a long long time ago.)
Try not to push to hard to reduce excess sweating.
If you wear a helmet, remove it as soon as you get off the bike.
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I dunno about this one. I pee something akin to Golden Syrup on a 200, whatever the weather, and however much I drink.
Darkest I've had was at the halfway point of The Midlander Super Grimpeur in 2009. Really got my hydration wrong on that one. It was approaching the colour of cola. Ugh.
And I still managed to screw up hydration on the next section ("Shall I stop at this shop in Glossop to fill up my bottles? Nah, I'll stop at the next one", oh). I think I had to drink about 5 pints of water at the pub in Longnor.
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Thanks all, for your replies :thumbsup:
I’m pretty sorted with what I can tolerate eating / drinking wise. Happy to drink weak nuun and water. Good advice regarding salt intake, something I can be prone to forgetting. Will let you know how it goes.
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Is salt enough when you're drinking a lot (5-6 litres on a day) or do you need other elements as well?
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Late afternoon on Saturday (having been on the bike since before dawn) I started to suffer a really weird visual effect - a bit like going from widescreen to narrowscreen, able to see reasonably clearly in front but my peripheral vision was increasingly dark - like black bars at the edge of my visual field. I reasoned that this was probably either heat exhaustion or dehydration so stopped and downed a bottle each of coke and water and rested for half an hour (I was fine after that).
Any medics able to comment on whether that kind of visual effect is a symptom of either heat exhaustion or dehydration?
TIA
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Is salt enough when you're drinking a lot (5-6 litres on a day) or do you need other elements as well?
Electrolyte tablets contain a variety of salts.
The High-5 Zero electrolyte tube I have in front of me lists: Vitamin C, Magnesium, Sodium, Potassium, Calcium and Green Tea.
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Is salt enough when you're drinking a lot (5-6 litres on a day) or do you need other elements as well?
Proper food should be fine.
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I dunno about this one. I pee something akin to Golden Syrup on a 200, whatever the weather, and however much I drink.
Darkest I've had was at the halfway point of The Midlander Super Grimpeur in 2009. Really got my hydration wrong on that one. It was approaching the colour of cola. Ugh.
And I still managed to screw up hydration on the next section ("Shall I stop at this shop in Glossop to fill up my bottles? Nah, I'll stop at the next one", oh). I think I had to drink about 5 pints of water at the pub in Longnor.
Whilst being entertained by simonp doing pushups on the pub floor, if I recall.
Sent from my SM-G930F using Tapatalk
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Is salt enough when you're drinking a lot (5-6 litres on a day) or do you need other elements as well?
Proper food should be fine.
Yes, I hate gels, energy bars and the like. Give me a decent scotch egg, pastie or all day breakfast sarnie, anytime. The helmet thing could be an issue. I always wear a helmet but don't often wear a cap. I'm thinking I'm probably going to wear both as I can see keeping the sun off my head needs a bit of control. I'm usually pretty good in the heat and listen to my body but being out ALL day, all night and then for a chunk of the next morning has got me thinking about this a lot more carefully, than I would normally. I can be the 'press-on regardless' type so the advice about stopping more regularly and taking advantage of pubs and shops etc will be heeded. It's the Buzzard, an X event so no manned controls and I think that this fact has got me thinking about it a bit more carefully.
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I always wear a bandana or cap. Firstly because my helmet liner is getting a bit flakey but also for added sun protection and keeps sweat from my eyes. And as a big plus when you come to a stop you can soak your cap/rag in chilled water for extra cranial cooling.
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I dunno about this one. I pee something akin to Golden Syrup on a 200, whatever the weather, and however much I drink.
Darkest I've had was at the halfway point of The Midlander Super Grimpeur in 2009. Really got my hydration wrong on that one. It was approaching the colour of cola. Ugh.
And I still managed to screw up hydration on the next section ("Shall I stop at this shop in Glossop to fill up my bottles? Nah, I'll stop at the next one", oh). I think I had to drink about 5 pints of water at the pub in Longnor.
Whilst being entertained by simonp doing pushups on the pub floor, if I recall.
ITB stretches...
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A pharmacist friend suggested Dirolyte or similar in the bidon. Have n't tried it yet. As for queer visual effects, while riding a 100 mile t.t. some years ago I was approching a feeding station and saw what looked like a dwarf with a very long arm waving a seed tray. It was in fact a race marshall waiting to hand up a sponge. I suppose this was from the effects of my fatigue coupled with the distortion caused by the heat rising from the road surface.
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How do I cope? I bailed after 240km at the weekend, 30degrees was killing me.
On reflection:
- I should have rested in aircon, not just in the shade
- I should have consumed colder food more - milkshake, ice cream etc when stopped to help cool me down from the inside
- I shouldnt have fallen asleep in the sun! :facepalm: :facepalm:
Good luck!
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Some good tips. In hot conditions, I've being finding plain, warm water from the bottle fairly unpalatable, especially when my digestive system may be going on strike (not quite worked this one out yet). So may try one plain & one electrolyte, and take some spare electrol. tabs to pop into water from purchased bottles of cold spring water when needed. I have resorted to cold Cola sometimes, but I fear this is not the best idea. I used to wear a wide brim hat when touring in hot weather, but these days cope with a helmet. However having fair skin and the need to douse in SPF50, direct hot sun, just gets too much and I need to stop, sit in the shade to cool off. Crisps go down quite well for me, if I start craving something salty with water...
edit. if it's going to be too hot, probably a DNS for me.
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Think these will have been covered by now:
Have had some very hot days (by scottish standards) this year on the bike; Tour of the highlands sportives days 1, 2 and finally 3 was insane.
Also the snow Roads.
TOTH's organizer lives in Australia for half the year and some of my colleagues (and some of my relatives to but I dont' speak to them) have lived in South Africa so picked up some ideas from them.
Factor 50+ Suncream, and layer it on, make sure you can see it; not only will it help prevent burning it's placing moisture on the skin which will assist cooling.
You can pick up a flight sized bottle at most chemists now and refill it from a proper sized bottle when you get home. So easy enough to carry in a back pocket or bag.
Hat/Cap, and soak it; I did hear some bemusement when I tipped the remains of a 2L bottle of water over my head at dufftown; the best feeling I've ever had was when climbing Errochty (TOTH) I got a bottle of water dumped on me, and the cooling effect lasted until I'd dried off; the wet hat and beard really helped on that Dufftown to Tomintoul stretch.
I considered carrying a buff for the same purpose on the snow roads for the same process; also contemptlated dumping my baselayer or jersey in a burn too but decided that probably wouldn't dry off enough for the chilly descent into Angus (much cooler as the sea breeze isn't blocked by the mounth)
Facial Hair: not sure about this one; went into the snowroads with a scraggly beard, holds moisture better than skin (you'll just sweat off the suncream but most pictures show the sun cream hanging on to hair) so like the hat/cap the suncream on the hairs may have helped with "desert cooling".
Though desert cooling fails when the humidity of the air is higher than that of the moisture screen it's being forced though.
Also, stop when you can, find shade at those stops; I wouldn't have got back to Kirrie on the bike if I hadn't stopped at both Rhynie and Tomintoul; one is on route the other slightly off so research slightly off route locations for shops and pubs as well; also remember get the bottle of water and food first then grab the ice cream from the freezer...
If done in the same transaction, eat the ice cream first.
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I live in a semi-desert and regularly ride in temps over 90degF in summer.
Yes, acclimatization definitely helps, but regardless
* Drink lots, obviously. That you are drinking lots is much more important than what you are drinking lots of, but avoid alcohol and caffeine. Many folks around here like the Camelbak types of reservoir because they make drinking regularly so easy.
* Cover up. Don't be frugal with the sunscreen. A high factor sunscreen, in addition to protecting your skin, will help you feel cooler.
* You can get enough salt if you just eat plenty of salty snacks, but there's no harm in supplements, either. I habitually take an Enduralyte capsule every couple of hours and unscientifically believe it probably helps.
* Wetting head and body certainly feels good and probably helps if you're already over-heating but it's not a preventative because in high temps it's impossible to stay wet. Better to concentrate on hydration. Having said that, I wear a bandana under my helmet and wet it when spare water is available.
* Learn the signs of heat stroke in yourself and others. It's potentially life alteringly dangerous. Confusion, nausea, shivering, lack of sweat, uncontrollable rapid and shallow breathing, pulse that won't drop, all-over red flush - any of these can be a danger sign. Get to a cool place, drink small sips continually and get urgent medical help if symptoms don't improve very quickly.
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If you have the time and opportunity, you can 'dump' a lot of heat by putting extremities in a basin of cool water for around ten minutes.
Enjoy an ice cream, when available, at any time.
ETA McFlurrys are recommended on another thread here.
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It's also amazing how much you do have to drink to stay hydrated.
I did a 4h ride yesterday (10.15am to 2.15pm) in temps that reached 31 deg C.
I drank 4L of liquids on the way round (squash, plain water, electrolyte mix, lucozade sport, cola) and I still came home 3kg lighter than when I set out.
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That's true if you are only relying on perspiration to cool your body.
Reducing heat stress and sweating will drop the need for huge volumes of water and the electrolytes that accompany them.
I'm a hefty sweater and did some rides in heat similar to recent conditions but never went through HUGE amounts of water.
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Organiser's ride tomorrow. Looks like a headwind all the way round, and too warm on Thursday.
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On the first day of the Acme Grand I started with two litres of water then drank two litres at each of the five controls to Tewkesbury. Had half an Isostar tablet in each bottle.
At the bus shelter sleep, I woke twice with terrible cramps in my legs, worst it's ever been. Don't normally get cramps.
That was a hard ride.
Well, the first third was, I can't really comment on the rest of it....
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A head covering is better than no head covering, as long as it is white. Get a white helmet if you wear one.
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I live in a semi-desert and regularly ride in temps over 90degF in summer.
Yes, acclimatization definitely helps, but regardless
* Wetting head and body certainly feels good and probably helps if you're already over-heating but it's not a preventative because in high temps it's impossible to stay wet. Better to concentrate on hydration. Having said that, I wear a bandana under my helmet and wet it when spare water is available.
* Learn the signs of heat stroke in yourself and others. It's potentially life alteringly dangerous. Confusion, nausea, shivering, lack of sweat, uncontrollable rapid and shallow breathing, pulse that won't drop, all-over red flush - any of these can be a danger sign. Get to a cool place, drink small sips continually and get urgent medical help if symptoms don't improve very quickly.
I don't live in a semi-desert and, like most, am not acclimatised.
Wetting head and body not only feels good, it IS good and acts to increase heat loss from the body thus cooling it. Why is it "impossible to stay wet"? Drink a bit but use water to keep your body wet. Doubles the heat loss rate. Assumes readily available water resupply.
I'm not a medic but have had to deal with my fair share of overheating (short of heatstroke) bodies engaged in hard, sustained exercise. At that stage use the water to cool (ie pour over body) - dehydration is likely to be the less threatening hazard (assuming subject has been drinking up till then). Then use more water: in a normally temperate climate like UK, streams are often accessible.
Offering an anecdote - after 4 hours hard running (the body loses heat when cycling at a much higher rate than when running) in the heat of the day (31 mile Scafell Pike stage of Three Peaks Yacht Race) having been drinking well, my heart rate suddenly elevated, without any increase in pace along a flat road (alongside Wastwater). Next water stop the water went over my body with just a sip to drink. HR immediately dropped 35 beats (to 145). I had started to overheat. Finished the run in good time (at or near the lower HR), repeating dousing with coolish water every quarter hour. Made the tide.
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I suspect 100ml of water applied to clothing can cool someone better than drinking it.
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Why is it "impossible to stay wet"? .... Assumes readily available water resupply.
You answer your own question.
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I suspect 100ml of water applied to clothing can cool someone better than drinking it.
Depends how much further they have to ride before the next available water.
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Also non-potable water is often far easier to find than potable water.
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Why is it "impossible to stay wet"? .... Assumes readily available water resupply.
You answer your own question.
In terms of the event in question, you're never far from civilization.
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Also non-potable water is often far easier to find than potable water.
I keep a couple of strips of puritabs in my top tube bag, in case I come across water of doubtful quality, but am in need of the water. When touring I carry a water filter as well.
At the weekend I did a 100km DIY in 24°C sunshine. I went though 4l of water on that ride. The previous weekend, in the first 275km (before I bailed), of a 600, I went through over 5L before I lost count.
I am a fan of freezing my bottles before a ride, so that they defrost over the course of the ride. Also adding ice cubes if refilling at pubs/bars is nice.
If in doubt drink...
J
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I am a big fan of a wet flannel...
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I'm a big fan of not riding my bike when it's oppressively hot. (I know, I'm a rubbish audaxer.) It's sometimes necessary, but I never enjoy it. Better to skew towards the morning or (preferable for lower pollen levels) evening where possible. Just avoiding the couple of hours around astronomical noon makes a big difference, if only because the available shade is better.
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I'm a big fan of not riding my bike when it's oppressively hot. (I know, I'm a rubbish audaxer.) It's sometimes necessary, but I never enjoy it.
You're not a rubbish audaxer at all. The hard part of audaxing is in the head, not the legs, so not doing something that you don't enjoy is entirely sensible. Those that carry on without enjoying it are the ones that stop doing it altogether. I love it and I'm in my 27th season. I also don't like excessively hilly rides, so I never ride anything longer than 100km with big AAA scores.
In my view, a good audaxer is one that thinks through the ride beforehand, looks for possible reasons why the ride might "fail" and have plans in place.
- Might get lost? Bring a map.
- Might get a puncture? Take spare inner tubes
- Might be too cold? Or hot? Bring suitable clothes.
- Might struggle to find food or water? Make sure you carry supplies.
- Might not enjoy it? Do something else.
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I might stop for a longer rehydration stop and lots of crisps at around 3pm. Apparently, there’s a footie match on. :thumbsup:
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I might stop for a longer rehydration stop and lots of crisps at around 3pm. Apparently, there’s a footie match on. :thumbsup:
Not an option for me on the mille pennines, I expect to be in Scotland at that time.
Also I'm sure I can't afford to spend 3 hours not moving that isn't sleeping.
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Yes indeed that is bad planning re. the footy. I am considering bringing a transistor radio to listen to the match on the bike.
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Yes indeed that is bad planning re. the footy. I am considering bringing a transistor radio to listen to the match on the bike.
On the plus side, the roads will be quieter...
J
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Very true... Though perhaps more risk of drunk drivers!
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Yes indeed that is bad planning re. the footy. I am considering bringing a transistor radio to listen to the match on the bike.
On the plus side, the roads will be quieter...
J
Off topic
That afternoon riders will be on the unfrequented, very wide roads to Kielder or in Scotland (surely no self respecting Scot will take time to watch England), or the hill roads to Langholm and Lockerbie. The roads are quiet already. Any quieter, grass will grow down the middle.
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Yes indeed that is bad planning re. the footy. I am considering bringing a transistor radio to listen to the match on the bike.
On the plus side, the roads will be quieter...
J
Off topic
That afternoon riders will be on the unfrequented, very wide roads to Kielder or in Scotland (surely no self respecting Scot will take time to watch England), or the hill roads to Langholm and Lockerbie. The roads are quiet already. Any quieter, grass will grow down the middle.
One of my favourite places in the country, just for the complete lack of traffic and long, wide roads.
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Yes indeed that is bad planning re. the footy. I am considering bringing a transistor radio to listen to the match on the bike.
Did you decide on what your sleep strategy was going to be for the Buzzard?
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Well, I've booked a Travelodge at Exeter services... So hoping to gab a few hours there. Mind you, at the pace I ride I suspect the red light establishments of Exeter would offer a more economical hourly rate!
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I would speculate a red-light venue might not assist in coping with the heat...
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That's the Buzzard ridden. I think I just stayed the right side of heat-stroke.