At a certain rate of sweat the glasses just have to go.

This might go over the line for many.


https://www.sweatgutr.com/

Bump!

Some guys melted out on the ride today, getting chills an seeing their HR soar despite dialing back the effort.  

So here's a friendly reminder that we've got lots of advice for coping with the heat.

If any of us is experiencing chills because of the heat, shouldn't that person stop riding? -- as in, stop, get water, foods, you are done for the day, find an uber home?

Wonder how many of us are relatively new to riding in the heat..., nuum, LMNT, or any high quality electrolyte should be on your bottles from the start of the ride. Bring extra packets/tablets -- they are also a good way to make water taste better. Be regimented: Drink at least every 15 minutes, eat every 30. Get a cold drink in the middle, or douche yourself with cold water, or both (from a food cart, gas station, etc) etc etc...

This summer may be one of the hottest on record, close to the hottest summer of our lives, and well, it will likely be the coldest summer of the rest of our lives.

We have to do more and get better at helping our environment.

As riders we also have to learn what works for our bodies. It will likely only get hotter from here.

also, put on sunscreen!

And if you're going to be out all say, bring more to reapply.

For hydration, one thing I like tend to do in the summer is use as big of a bottle as I can fit in my frame.  That usually means the large 28oz (?) camelback bottles.  I'll then freeze 1.5 bottles worth of fluid the night before, fill the half bottle, then use that first.  By the time I'm through the first bottle, the second is mostly thawed and icy cold still.

Also, stop and refill before you run out.  It's a training ride; no reason to run the risk of being without water.

Heat injuries predispose you to future heat injuries. So you get less resilient to heat over time if you’re not careful. As this may be the coldest summer of the rest of our lives, plan accordingly.

Yep it was me - I was getting to a bad place - I was still there mentally, or at least enough to recognize I was on the verge of something bad. The cold water at the fountain in Manhattan worked miracles - I felt instantly better and helped me soft pedal back home in relative normalcy.

Not doing that again.

Also me - quite a bit. I completely bonked coming in on the 9W. I was doing an okay job hydrating, but my bottles were warm throughout. 

I've never really been a cramper but about half way back to the city along the OCA on Saturday my right leg started to twinged every minute or so. We stopped at a deli, I ate some potato chips and drank an electrolyte drink (Vitamin water I think) and within 5 minutes it was gone. I had been drinking at a steady rate but maybe didn't eat enough salt the day before? A reminder of how delicate the balance can be within our bodies. 

For those of us with a USA Cycling Membership, it is worth logging in and scrolling down to the "Member Benefits" tab and creating an account with "Expert Voice."  From there just about everything is 30-40% off.

I recommend Gnarly Nutrition Hydration Mix - great flavor and ingredients.  

Additionally, members have a promo rate with Outside / Velo News so you can email USA cycling support for that.  

Now I will remain on topic with this thread - here is a great article on HEAT. 

https://www.outsideonline.com/outdoor-adventure/exploration-survival/how-hot-is-too-hot-to-exercise-heatstroke/

I previously mentioned the discounted hydration mixes to emphasize the importance of electrolytes, primarily SALT. 




On Saturday and Sunday we were right in the Extreme Caution zone and flirting with Danger by noon. Grant Tomb reg was full so I decided on a solo push to Rockland Lake Saturday.  Left just before 8:00 AM and was home 67 miles later around 12:00 .  I weighed in at 182 lbs Saturday morning before the ride.  I Drank 130 ounces of water over 4 hrs = 8.1 lbs. I got home and weighed in at 180lbs.  Now I'll admit, I was not overly surprised I had sweated out ~ 10 lbs of water in 4 hrs / 2.5 lbs per hour. My poor sunglasses were absolutely caked with salt and sweat.  

The point of all this is to know your sweat rate.  Get in the habit of weighing yourself before and after training rides at different temperatures.  Yes, I drank more water once I was home and did nothing but stretch and lay horizontal for the rest of the day...

Here's a great Podcast for the sweat obsessed:
https://www.whoop.com/thelocker/podcast-181-sports-scientist-andy-blow-hydration/