How do you Beat the Heat?

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I mostly ride street and I go for evening and night rides instead of
going in the middle of day. The heats not bad in the evening or at
night so for me its the most preferable time to ride.

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Uniman_3

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For MUni rides we have been hiting the trails by 6am or even earlier.
We are thinking of getting "coal mining lights" the flash light that
you put on your helmet and doing night rides by the light of the moon.

For Trials riding I have been hitting the promenades, High tech plazas
and outdoor malls after dark there are usually plenty of street lights
in those kinds of places.

It is still hot as hell here in Israel even though it is dark or very
early in the morning. The thing that keeps me going is the knowledge
that it is going to cool down in less that two months.

Doesn't Global warming Suck!

Unicorn

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Memphis Mud said:

Any tips would be appreciated. Looks like the heat's going to be hear
for a while.

-Tom.

You need to replace your electrolytes and simple sugars. I've read
that you can make your own sports drink w/ 500mg of salt, 1 lemon, 2
black teabags, 3 Tbs. of sugar for 32 oz. of drink (I think those
proportions are right). But the taste.......well it's like really
sweet and salty lemonade🙁 Sports drinks taste better and often work a
bit better. I'd get some at my LBS.

I've tried adding about that much salt to 50% diluted orange juice. It
worked lot better than water and didn't taste -that -bad.

Edit: I used to go running as early as I could and still sort of see
where I was going, 5-5:30 in the summer. Now I've been too lazy to get
up real early.

Threadjack: I get REALLY hot while riding and need to consume 2-3 times
as many calories. In all other sports heat isn't an issue and my
needed intake will up by maybe 50%. Anybody else notice this?

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skilewis74

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I don't find it so bad

--
thejdw

kington99 said:

A hobnob is an oaty biscuit, the fact that they don't exist in america
just goes to show that you have no culinary heritage 🙂

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Mouse and I rode RAGBRAI this year, and the temps were always around 95
degrees with pretty high humidity. I guess being out in it all day,
you stop thinking about it. But the biggest key I think is to be sure
to drink way more water than you think you need, then replace
electrolytes whenever possible. But one rule of thumb is that you
should never get thirsty; just always keeping drinking--a decent gulp
every 2 minutes or so.

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Joseppi
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Hydrate BEFORE you go out. Drink a bottle or two (or three) of water a
few hours before you head out. You'll be well hydrated and won't tire
so quickly.

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SqueakyOnion

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Wearing a wet t shirt, in the shade.
For a drink I pull a 2 quart jug out of the freezer the bottom 1/4
frozen solid. To this I add a mix of black and green tea. No sugar (I
am fat), and no salt (at my age I eat to much of that anyway). The ice
melts by the time it's to dark to ride anymore. I almost never drink it
all, and put the last part back in the freezer for the next day.
I think the whole electrolyte stuff is put in our heads from gatorade
marketing.Green tea is supposed to vaguely good for your health, and
the caffeine gives a small lift. Plain cold water works as well IMHO as
anything else.

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feel the light
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'try this.' (http://tinyurl.com/24vfzx)

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zfreak220

KH fund: $368.71/$390-$21.29 left-august 11th

Unicaw89 said:

Special thanks to Jesus, cause he gives me pimpsauce in a can that I
spread around to the world!

danger_uni said:

I like my women like my gin; 10 years old and mixed up with coke.

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Joseppi said:

...But the biggest key I think is to be sure to drink way more water
than you think you need, then replace electrolytes whenever possible.
But one rule of thumb is that you should never get thirsty; just always
keeping drinking--a decent gulp every 2 minutes or so.

I use to set my watch to beep every 5 minutes to remind me to stand up
out of the saddle to let the blood flow back through and prevent
numbness. I should then take a gulp or two to keep the hydration level
as even as possible...

I like the sport drink recipe too. I'll try that.

The radiator sounds like something James Bond would pull out of his
nifty bag.

Thanks all.

-Tom

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Memphis Mud
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Some good, and interesting, advice here. I liked that radiator device!
Probably more effective for bikes (faster, different upper body
position) but it should have some effect for Coker riders at least.

Electrolytes are real. Try a long ride on a really hot day without them
and you'll learn what bonking is! That was a great quote about bonking,
BTW. I guess that's why they call it bonk! I've only *really*
experienced that once, on a MUni ride with Zack Baldwin, Ryan Atkins
and Jess Riegel. They wore me out and I got tired riding *downhill* and
had to call it quits, and become their shuttle driver.

Hydrating before you start seems to make a definite difference. I did
my best to do this for that super-hot last day of NAUCC with the MUni
and 10k races. I wore my Camelbak in those races. Even if I only took a
few sips, it makes a big difference to at least be wetting my mouth.

I used to ride home from work, in temperatures up to 107 degrees f.
Make sure you drink, don't push your limits, and pay attention to what
your body is telling you. If it says time to quit, on a day like that
it's a good idea to listen. But those extra hot days, for me, just
meant riding slightly slower and drinking more.

I only ever put water in my Camelbak. For longer/hotter rides, I'll
also bring a bottle of sports drink for the electrolytes. You can also
use the sports-related food bars or gels instead, but make sure they're
the real thing. Some bars just taste good, while others are actually
made for athletes. Others are nothing but candy bars in
"healthy-looking" packaging.

Power Gel, Gu, or the other versions of "sports glue" actually work.
Many people find them gross, but using one made a huge difference for
me in the 42k race at Unicon last year. Before eating it I was slowing
down and feeling defeated. A few minutes afterward, I felt better and
was riding faster. I think I actually finished the race going faster
than when I started.

Always drink *before* you're thirsty, and *never* go out without water
or something else to drink.

--
johnfoss

John Foss
Email: "jfoss" at "unicycling.com" -- www.unicycling.com
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"pretty much every trail that we've done on the California or Moab Muni
weekends is an XC trail." -- Kris Holm, on XC from a North Shore point
of view
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feel the light said:

Wearing a wet t shirt, in the shade.
For a drink I pull a 2 quart jug out of the freezer the bottom 1/4
frozen solid. To this I add a mix of black and green tea. No sugar (I
am fat), and no salt (at my age I eat to much of that anyway). The ice
melts by the time it's to dark to ride anymore. I almost never drink it
all, and put the last part back in the freezer for the next day.
I think the whole electrolyte stuff is put in our heads from gatorade
marketing.Green tea is supposed to vaguely good for your health, and
the caffeine gives a small lift. Plain cold water works as well IMHO as
anything else.

I disagree. I don't know if you ever been in Africa in the summer, but
you can definitely feel a difference fron drinking water compared to
something with electrolites. Drinking water for three straight days in
100+ heat, sure we were hydrated, but our energy lvls were way low.
Drink a cup of gatorade, we almost immediately felt energized as the
electrolites did thier thing.

If you sweat profusely, you will need something with electrolites in
it. Water is good if you aren't over-doing it, or not doing it for
long. If you are going out for 2+ hours, you will need gatorade, or
what have you. Also good to have energy gels, and some snacks to munch
on during that time too.

...and wearing a wet t-shirt might help, but it will dry out sooner
than you think to be any type of benefit.

--
Rubix

Unicycle
Not just for clowns anymore!
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The amount of salt lost by perspiration is insignificant. Sports drink
makers spend millions of $/yr. creating the impression you will perform
better using their products. The placebo effect this causes is
enormous. Unfortunately, there is no way to do a double blind test for
this😕 (drink salted water sometimes, plain other times, to
see if you feel different), because you can always taste the salt.
Do a google search on this and you will learn these facts.
1. Everyone who eats a normal diet consumes 3x as much salt as they
need. It is a part of almost all foods. It is hard to avoid excess salt
consumption.
2. Extra salt consumption hurts athletic performance by increasing
body weight.When you intake excess salt (as we all do), the body
responds with edema (water retention), so you carry excess water
weight.
3. The body responds to excess salt by increasing urine production,
and thirst. This is why so many bars give away free salty nuts and
pretzels,because it makes you drink more.
4 . Extra salt will increase the salt in your sweat. The body uses
salt in sweat as a way of getting rid of something it doesn't want.
Your sweat will be less salty if you eat less salt. You don't need salt
to sweat, you need water.
5. Extra salt increases blood pressure by constricting vessels. This
in turn reduces blood flow to all parts of the body, including the skin
(increasing body heat). While serving to weaken your muscles, and
increasing bad stress on the heart.
So if this is true, why does your favorite hero endorse "power
drinks" ? Simple, because although there was more money in endorsing
cigarettes, that isn't allowed anymore.:p
If you want to disagree with any of these facts, please post a link
to a non commercial site that will support what you write.
For sure, if your drink tastes to salty to you, your body is trying
to tell you something. 🙂

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feel the light
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Another piece of advice that I've found, though it's not always
available, is to try and ride near a large body of water, i.e. a lake
or ocean. Me and my friends enjoy riding at this one harbor that sits
on a major lake of our area, and even in the middle of the day it's
noticeably cooler than it would be elsewhere.

--
dudewithasock

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😎

mawesome said:

I haven't cried since they took Melrose place off TV....

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Drink water water and more water. I think it helps.

--
unicycle nut
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After 6pm only! Cool(er), and stays light 'till almost 8:30pm. I can do
my usual hardcore Muni ride & a 12-20 mile 36er ride within this 2.5
hour time frame. It's just plain stupid to subject yourself to the
ravages of the sun by riding in the heat of the day anytime between
10-3pm.

You risk dehdration, unecessary heat exhaustion, sunburn, premature
aging of the skin and skin cancer. Just wait 'till after 6pm. Problem
solved. Even if it's still hot at that time, the sun has dipped low
enough as to not have significant negative effects as listed above.

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When we say electrolytes is it the same as salt? I'm no expert, I just
know when I've run out. I don't deny that I probably eat well beyond
what the USDA recommends for me in a day. The question is whether I
need more on a very hot, long ride. Sports drink is more than just a
bunch of advertising, or else the guys it was invented for, and other
athletes all over the world, wouldn't still be using it.

On a very hot ride of Downieville a couple years back, I was pooped
after about half the trail. Drinking plenty of water, mind you, but
water alone just makes you feel bloated after a while. Too much sodium,
as Feel the Light mentioned, is almost surely not good for you either.
But I definitely ran out of something, and I think that something was
electrolytes. So I drink sports drink along with my water, or use some
Power Gel or similar. I know it works for me.

And obviously, avoiding the hottest parts of the day is always a good
idea. 🙂

--
johnfoss

John Foss
Email: "jfoss" at "unicycling.com" -- www.unicycling.com
-----------------------------------------------

"pretty much every trail that we've done on the California or Moab Muni
weekends is an XC trail." -- Kris Holm, on XC from a North Shore point
of view
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I keep my room cool buy turning the ceiling fan to push the air down,
and then put another fan by the window blowing the air out. Keeps my
room roughly 6-10 degrees Celsius cooler than outside.

--
Borgschulze

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I have an air-conditioner in my living room. The door of my room opens
to the living room. I jsut leave my door open with a fan in the
doorway, brings in all the cold air-conditioning air.

When I am riding out side, I dont even care about the heat. for the
last month or so, its been 80, 90, or in the 100s, and ive been out
riding. I just sweat a lot, and keep my hair in a ponytail, and keep my
camelbak on me, or close by at all times.

--
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