Beat the Heat and train indoors! Don’t be so macho, there is a limit

Hello!

Here in Denver we have been dealing with 95-100 degree heat on a daily basis. Quite honestly, I cannot get in the intensity of workout I really need without succumbing to an early bonk due to heat and dehydration. Sometimes, you just cant put in the fluids at the rate your body is pumping them out.

Dehydration and heat exhaustion is an all to common occurrence for cyclists during the summer. We succumb to it much easier and more quickly than most outdoor athletes. Why’s that? Simple, we don’t feel as hot. We are moving quickly, air is flowing over our bodies at 15-20mph helping to quickly evaporate and cool us. Here in the dry climate of Colorado, even a 100 degree day feels okay for a time. However, that good feeling you have can backfire as the evaporation quickly removes your fluids. In about 2 hours, meticulously drinking fluids and refueling with electrolytes, I’ll easily burn through 2.5 large water bottles of fluid. And, here’s the kicker. I’ll get home, and still have lost 5 pounds of water!

Sometime our bodies simply cannot get the water from the gut to the skin fast enough to keep us cool. This is when heat exhaustion can become a real problem.

Heat exhaustion and dehydration typically come in pairs. Look for these symptoms:

1. Your body feels cool. Almost a chilling sensation.
2. Your eyes are burning from the sweat (overly saturated with salt)
3. Salty skin on the face or arms. The salt wants to brush off. Pale skin.
4. Dizziness
5. Nausea
6. Muscle cramps
7. Fatigue (rapid loss of energy – bonking)
8. Tunnel vision
9. Headache
10. Disorientation

Heat exhaustion comes in stages and not all at once. Look for the first symptom and proceed with caution, if another occurs, be mentally prepared. If a 3rd occurs, take steps for prevention. If you hit that point where you are exhausted, cramping, and have a headache, pull the **** over! Find shade, get in fluids and electrolytes and rest. Don’t sleep. It is not difficult to spot a fellow cyclist who has bonked. Pull over and help them out. They may be too proud, but, factor in their disorientation and do what’s right for them. This is how we help each other out.

Preparedness.
If it’s a 100 friggin’ degrees out, don’t just grab your bike and go.

1. Think about it. Do I really want to go? Maybe I should wait till tonight and train to one of CVO’s great videos.
2. Pack an extra tube. The hot pavement will blow tubes without hesitation (stay on the white line).
3. Deflate your tires to 90psi
4. Bring extra water (duh!)
5. Pack electrolytes (Cliff Shot Bloks are my fav).
6. Plan your route. Can you find a water refill station? Is there shade? Other people?
7. Stay mentally prepared and focused. Don’t be too proud. Lay off the macho. Know when to say no.

4th of July, Alaska, just East of Palmer. 50 degrees and a slight drizzle. All you all in Alaska, forget everything after “hello.”