I just completed a very hard Century this past weekend. It has over 7500 ft. of climbing and the temperature was 95-100 degrees most of the day. This was my fourth Century this year and it seems I learn something from each one that makes the next one better for me. I have two issues I'm trying to figure out that maybe someone can give me their opinion or experience on:
1. Every Century this year I've developed a headache at about the 50-60 mile mark. I know, I know.... everyone is saying "simple- it is a dehydration headache." It is not dehydration! I've calculated my hourly water loss and I'm confident it is NOT dehydration. It think I have my nutrition nailed down after tons of trial and error. I'm not bonking at all during the ride. Feel VERY strong both muscularly and aerobically. I think it might be two things. Either the sun bother my eyes even through my sunglasses I might be squinting my eyes which over several hours causing a tension headache. Or, simply the HEAT! It seems that at the Rest Stops when I've gone into air conditioning the headache gets better. All my rides have been in 90 degree+ heat and maybe my body just reacts that way to prolonged heat? Any input? Also, should I take headache medicine when it comes on or is that bad during the ride?
2. On this past Saturday's Century the temperature was 95-100 degrees and the air was humid and thick. The SAG guy I talked to said people were abandoning all over the course and they had tons of medical issues to deal with. As I said above I felt really strong all the way through the finish. However, this was a first time experience, I had a hard time taking a full breath? It was if the air was so thick I couldn't get it all into my lungs. I had to take small breaths. I'm certainly not asthmatic or EVER had any trouble with breathing at all. I don't even suffer from allergies. Is this just something that happens when you try to exercise for long periods of time in such dramatic temperatures? Anyone experience this? Is it normal?
I appreciate anyone's feedback on these. I'm trying to dial-in these Century Rides and the only thing that seems to help is experience. Thanks!
maxine
09-10-07, 12:59 PM
Hilly, hot, and humid is a challenging combination, no matter how fit and/or experienced you are. I sometimes get what I call "exercise headaches," but I'm almost always running when I get them; the very few times that I've developed headaches while cycling, it's been blazing hot. Similar to your description, I typically don't suffer any other problems along with the headaches -- legs feel fine, lungs feel fine, etc. I don't know what the scientific cause is, but through much experience, I know that I simply do not tolerate high temperatures very well. To make matters worse, here in central Maryland, it seems that we often go right from chilly late winter to blistering summer in the span of a week or so; not as much opportunity to acclimate.
The MS150 ride I do every year in early June is frequently quite hot, and it is held in a relatively tree-less part of the state. In addition to slowing down some and watching my water and salt intake, I always try to take a few "shade/cool" breaks where I can on that ride. I carry a very small microfiber towel with me, and I dunk that in cold water, and while sitting in whatever tiny patch of shade I can find, I pat down my head/face/neck/arms. (I have read reports of riders on a hot 1200 kilometer randonee tooling down the road with ice-filled tube socks draped around their necks. Whatever works!) Yeah, it takes some time out of the ride, but I'm not racing, and it's worth it to me to know that I will be able to finish and enjoy the rest of the evening without feeling like dirt. (I have popped Advil mid-ride, with no ill effects.)
The "thick air" thing I haven't experienced as much. You don't say where your ride was, but hot and humid can sometimes also mean poor air quality in general, which will make it harder to breathe. And evidently there is such a thing as "exercise-induced asthma," but I really don't know anything about it.
recursive
09-10-07, 02:09 PM
It was if the air was so thick I couldn't get it all into my lungs. I had to take small breaths.
I've experienced exactly this on one occasion. It was rather humid. I've never had any other symptoms of asthma.
edzo
09-10-07, 08:19 PM
it is not dehydration it is mineral loss more likely
add salt to your drinking water. maybe a teaspoon/bottle..or work out a formula
test ride this first !
Spreggy
09-10-07, 09:06 PM
it is not dehydration it is mineral loss more likely
add salt to your drinking water. maybe a teaspoon/bottle..or work out a formula
test ride this first !
I think this is the right answer. I recently did a very similar century, and the minerals at the last stop at 70ish turned me right back around. Hilly & hot means almost double the nutritional needs don't forget. I think salt and maybe rolaids may be the thing to add to your fuel plan.
Six jours
09-10-07, 09:26 PM
I dunno how you "calculate" your hourly water loss. Maybe you're backed up by a team of exercise physiologists. Regardless, if you're only having two problems during 100 degree centuries, you should shut up and count your blessings. IMHO, of course.
BTW, your respiratory symptoms mimic exercise-induced asthma perfectly. But you can't possibly have asthma, so I don't know what's wrong with you.
HTH!
Six jours
09-10-07, 09:37 PM
BTW, sorry to come off like a drunken jerk (which is pretty much the truth), but you sound as though you've already figured out what's wrong and are just looking for some reinforcement. And you did say that you "appreciate anyone's feedback"! Lol.
Also BTW, I'm way too manly to suffer from some sissy malady like exercise-induced asthma, which is why I avoided getting a prescription for an inhaler for so long. If it helps, you can tell yourself it's just doping, like in the Tour.
supcom
09-10-07, 10:33 PM
You headaches may be simply early stages of heat exhaustion. It seems to be a common misconception that in very hot and humid conditions that we can ride as hard as we like so long as we drink lots of water and electrolytes. If it's hot enough, you can get to a point where no matter how much you sweat, you cannot adequately cool your body. So, you sweat a lot, and drink a lot to replace the fluid, and even take in plenty of salt, but still can get heat exhaustion. In high humidity, our bodies evaporative cooling system doesn't work so well and once the temperature gets up in the 90s, there's not much temperature differential between our bodies and the surrounding air for convective heat transfer. The result is you either slow down to generate less heat or suffer heat exhaustion.
Consider those headaches to be a warning.
Tom Stormcrowe
09-11-07, 05:20 AM
Prophylactic dose of Ibuprofen may help. Be sure to up the hydration though if you try this because Ibu and exercise will create a need for greater hydration to prevent kidney damage. The headache may be occurring because of dilation of the blood vessels in the brain, along with all the other blood vessels that occurs under exercise.
Cave
09-11-07, 06:16 AM
Prophylactic dose of Ibuprofen may help.
Don't like that idea at all. Asking for stomach and kidney trouble.
Hydration, electrolytes, cooling, squinting/tension - all plausible.
If water is plentiful you can wet your jersey every so often, works like air conditioning for 15 min or so.
Also you can cover your water bottles with cotton socks and wet them, same cooling effect when wet.
NoRacer
09-11-07, 06:17 AM
I just completed a very hard Century this past weekend. It has over 7500 ft. of climbing and the temperature was 95-100 degrees most of the day. This was my fourth Century this year and it seems I learn something from each one that makes the next one better for me. I have two issues I'm trying to figure out that maybe someone can give me their opinion or experience on:
1. Every Century this year I've developed a headache at about the 50-60 mile mark. I know, I know.... everyone is saying "simple- it is a dehydration headache." It is not dehydration! I've calculated my hourly water loss and I'm confident it is NOT dehydration. It think I have my nutrition nailed down after tons of trial and error. I'm not bonking at all during the ride. Feel VERY strong both muscularly and aerobically. I think it might be two things. Either the sun bother my eyes even through my sunglasses I might be squinting my eyes which over several hours causing a tension headache. Or, simply the HEAT! It seems that at the Rest Stops when I've gone into air conditioning the headache gets better. All my rides have been in 90 degree+ heat and maybe my body just reacts that way to prolonged heat? Any input? Also, should I take headache medicine when it comes on or is that bad during the ride?
2. On this past Saturday's Century the temperature was 95-100 degrees and the air was humid and thick. The SAG guy I talked to said people were abandoning all over the course and they had tons of medical issues to deal with. As I said above I felt really strong all the way through the finish. However, this was a first time experience, I had a hard time taking a full breath? It was if the air was so thick I couldn't get it all into my lungs. I had to take small breaths. I'm certainly not asthmatic or EVER had any trouble with breathing at all. I don't even suffer from allergies. Is this just something that happens when you try to exercise for long periods of time in such dramatic temperatures? Anyone experience this? Is it normal?
I appreciate anyone's feedback on these. I'm trying to dial-in these Century Rides and the only thing that seems to help is experience. Thanks!
Was this the Civil War Century last Saturday?
For item 1. - it was broiling for the last third of the century. If you calculated water losses, you may have underestimated that day.
I was dripping, as if I had taken a shower, for the last 30 miles or so. I know at Fairfield I must've downed at least 48 ounces of plain water (and an electrolyte pill) and refilled both water bottles before leaving. By the time I got to the next rest stop, I had gone through 48 ounces of Gatorade and 20 ounces of water.
But as was stated, water isn't the only thing you lose and should be replaced. It might be helpful to acquire some electrolyte pills (sodium, chloride, magnesium) to replace some of these minerals lost through perspiration.
For item 2. - it may have been tree pollen. It could have been anxiety over "things". I wouldn't worry about it unless it becomes more prevalent during your long rides--like the first issue has become.
maxine
09-11-07, 07:48 AM
Was this the Civil War Century last Saturday?
For item 1. - it was broiling for the last third of the century. If you calculated water losses, you may have underestimated that day.
I was dripping, as if I had taken a shower, for the last 30 miles or so. I know at Fairfield I must've downed at least 48 ounces of plain water (and an electrolyte pill) and refilled both water bottles before leaving. By the time I got to the next rest stop, I had gone through 48 ounces of Gatorade and 20 ounces of water.
NoRacer, although the OP gave no indication of where he was, the CWC was the first thing that popped into my head, too! :D I was on vacation in the Outer Banks this year, so I couldn't be tempted, but, lordy, that ride was nearly the death of me a few years back, and the weather conditions then were nowhere near as brutal as they were this weekend.
NoRacer
09-11-07, 08:03 AM
NoRacer, although the OP gave no indication of where he was, the CWC was the first thing that popped into my head, too! :D I was on vacation in the Outer Banks this year, so I couldn't be tempted, but, lordy, that ride was nearly the death of me a few years back, and the weather conditions then were nowhere near as brutal as they were this weekend.
Hi Maxine! Great to hear from you again.
Yes, the ride started out at a very comfortable temp. This year, there wasn't any fog during the climb up Foxville as compared to last year. It probably wasn't until the Mt Aetna VFD rest stop that you started to notice that it was beginning to get toasty. In fact, I met some of my teammates at the firehouse--they were doing the 77 mile option after volunteering their time to the event--and within 5 miles, I was dropped by them. I reconciled this with the facts that they didn't have as many miles in their legs for the day, yet, and that they were probably still well hydrated.
oboeguy
09-11-07, 08:04 AM
The breathing thing sounds like cr@ppy air quality. That's what I blame it on when I get that feeling, but who knows, maybe it's exercise-induced asthma? Is there a Therapeutic Use Exemption in my future? :D I only get it on nasty, hot humid days in the NYC area. Ozone FTL!
Edit: Doh! Forgot to give advice on staying cool: poor water over your head. Seriously. It works best if you have some sort of do-rag or hat on under your helmet. At rest stops, soak that thing before taking off again too.
ericgu
09-11-07, 08:25 PM
For the first one, I would not be surprised at all if you are down on salt.