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Old 06-27-09, 02:09 PM   #1
JoelS
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Note to self....

When it's going to be hot, keep ride short!

I am very prone to dehydration and heat exhaustion when it gets hot. I'd forgotten. Ended up having to cut today's ride short as a result. Stopped sweating with 10 miles to go. Started to get chills 1 mile out. I'm doing better now.

Drank nearly 6 bottles of water over the 4 1/2 hours. Ate a mess of electrolytes, and a bar. Still wasn't enough. I lost close to 2 1/2 pounds during the ride.

Lesson learned. Hot days = short easy ride.
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Old 06-27-09, 02:58 PM   #2
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When it's going to be hot, keep ride short!

I am very prone to dehydration and heat exhaustion when it gets hot. I'd forgotten. Ended up having to cut today's ride short as a result. Stopped sweating with 10 miles to go. Started to get chills 1 mile out. I'm doing better now.

Drank nearly 6 bottles of water over the 4 1/2 hours. Ate a mess of electrolytes, and a bar. Still wasn't enough. I lost close to 2 1/2 pounds during the ride.

Lesson learned. Hot days = short easy ride.
Get a hydration pack. Makes a big difference on the 45+ mile rides.

I brought one bottle with me this morning for an hour ride. Nope, not enough, but I wasn't out long enough for it to be a real problem.
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Old 06-27-09, 03:27 PM   #3
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It was really hot on Diablo today...temps had to be in the 100's. I had intended to do 3 repeats but I was well done after the second. Gotta be careful out there.
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Old 06-27-09, 04:08 PM   #4
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Get a hydration pack. Makes a big difference on the 45+ mile rides.

I brought one bottle with me this morning for an hour ride. Nope, not enough, but I wasn't out long enough for it to be a real problem.
I have one. It wouldn't have helped. There were plenty of places to refill water bottles. I just don't think that I could have drunk enough water today, especially with my susceptibility to heat exhaustion.
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Old 06-27-09, 04:15 PM   #5
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I have one. It wouldn't have helped. There were plenty of places to refill water bottles. I just don't think that I could have drunk enough water today, especially with my susceptibility to heat exhaustion.
I find that I drink a lot more with one, a lot more than if I only have bottles. I have to be careful not to drink too much. But I'm not that prone to heat exhaustion.
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Old 06-27-09, 04:56 PM   #6
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It was really hot on Diablo today...temps had to be in the 100's. I had intended to do 3 repeats but I was well done after the second. Gotta be careful out there.
I did all three of my repeats, but that last one was not very fast and kind of miserable. I recorded a max of 109 degrees.
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Old 06-27-09, 06:32 PM   #7
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I did all three of my repeats, but that last one was not very fast and kind of miserable. I recorded a max of 109 degrees.
Holy hell...no wonder I was cooked. I tried to do that 3rd but the heat whupped me. My car was reading 101 for temps back by Ygnacio & Oak and it felt every bit of it on Diablo. There's just no where to hide on that climb when the sun is strong.
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Old 06-27-09, 07:56 PM   #8
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Ice socks would have been the bomb!
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Old 06-27-09, 08:09 PM   #9
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I saw 107 in Antioch on the car thermometer. Yikes!
We did 48 in the east bay hills with 4000+ climbing. We cut it short about 11:30because it was getting too flippin hot.
I sure went through the water!
I was sure nice in the morning!
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Old 06-27-09, 08:16 PM   #10
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Ice socks would have been the bomb!
You got that right! Heat is one of the big factors in my not doing the Davis Double.
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Old 06-27-09, 09:47 PM   #11
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Joel, you might have done better with 3 more water bottle over that 4.5 hour period. When it's 100+ I shoot for 40+ oz of water per hour. Best thing to do is refill the bottles and drink lots before heading back on the road (with topped-off bottles, of course).

I'll be out that way tomorrow. Temps are possibly higher. I'm shooting for 80-100 miles with 8000+ ft of climbing....
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Old 06-27-09, 10:18 PM   #12
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I'll be out that way tomorrow. Temps are possibly higher. I'm shooting for 80-100 miles with 8000+ ft of climbing....
I hope you're starting well on this side of sunrise. It's supposed to be 107 tomorrow.
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Old 06-28-09, 12:31 AM   #13
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Originally Posted by JoelS View Post
When it's going to be hot, keep ride short!

I am very prone to dehydration and heat exhaustion when it gets hot. I'd forgotten. Ended up having to cut today's ride short as a result. Stopped sweating with 10 miles to go. Started to get chills 1 mile out. I'm doing better now.

Drank nearly 6 bottles of water over the 4 1/2 hours. Ate a mess of electrolytes, and a bar. Still wasn't enough. I lost close to 2 1/2 pounds during the ride.

Lesson learned. Hot days = short easy ride.

I'm usually around 125 lbs, today after 2.7 x Diablo today. I weighed 119.5 lbs. Is there a safe limit?
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Old 06-28-09, 12:39 AM   #14
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On 90 degree and up days on Diablo or Hamilton I bring a third water bottle tucked in the middle jersey pocket.
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Old 06-28-09, 01:16 AM   #15
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I'm usually around 125 lbs, today after 2.7 x Diablo today. I weighed 119.5 lbs. Is there a safe limit?
I read up on this and it looks like your weight loss just from the ride is high. I have read before that the amount of weight that you lose from the ride is almost all water weight and that you will need to drink your weight in water after the ride to re-hydrate yourself. Here is what I was reading.

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FLUIDS

Although water does not provide Caloric energy, adequate hydration is at least as important to good athletic performance as the food you eat. One of the biggest mistakes of many competitive athletes is failing to replace fluid losses associated with exercise. This is especially the case in cycling as rapid skin evaporation decreases the sense of perspiring and imparts a false sense of only minimal fluid loss when sweat production and loss through the lungs can easily exceed 2 quarts per hour. For a successful ride, it is essential that you start off adequately hydrated, begin fluid replacement early, and drink regularly during the ride. In fact, a South African report on two groups of cyclists, one consciously rehydrating, the other no, exercising at 90% of their maximum demonstrated a measurable difference in physical performance as early as 15 minutes into the study.

Total body fluid losses during exercise lead to a diminished plasma volume (the fluid actually circulating within the blood vessels) as well as a lowered muscle water content. As fluid loss progresses, there is a direct effect on physiologic function and athletic performance. An unreplaced water loss equal to 2% of base line body weight will impact heat regulation, at 3% there is a measurable effect on muscle cell contraction times, and when fluid loss reaches 4% of body weight there is a measurable 5% to 10% drop in performance. In addition, one study demonstrated that this performance effect can persist for 4 hours after rehydration takes place - emphasizing the need to anticipate and regularly replace fluid losses. Maintaining plasma volume is one of the hidden keys to optimal physical performance. So make it a point to weigh yourself both before and after the ride - most of your weight loss will be fluid, and 2 pounds is equal to 1 quart. A drop of a pound or two won't impair performance, but a greater drop indicates the need to reassess your on the bike program. And use the post ride period to begin replacement of any excess losses. If you do so, you will be well rewarded the next time out.

But as a word of warning to those who practice the philosophy of "if a little is good, a lot is better", there are also risks with overcorrecting the water losses of exercise. There have been reports of hyponatremia (low blood sodium concentration) with seizures in marathon runners who have over replaced sweat losses (salt and water) with pure water. And this risk increases for longer events more than 5 hours). Weighing yourself regularly on long rides will help you tailor YOUR OWN PERSONAL replacement program. A weight gain of more that 1 or 2 pounds will indicate that you are overcorrecting your water losses and may be placing yourself at risk for this unusual metabolic condition.
Calculating your body weight loss, it was about 4.6% is pretty high. End result is drink more water and sodium containing liquids on the rides, especially when it is hot out.



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Old 06-28-09, 04:14 AM   #16
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I too am prone to heat exhaustion, and I got a good dose yesterday.

Planned to ride a self-century tracing the '05 Sequoia route but from San Jose. Saratoga-up hwy 9-hwy 35 south and just about reached Bear Creek when I flatted. Long story about the subsequent flat repair, but short story: ruined the spare, used glueless patches with no luck. My front continued to leak, but was rideable. So here I was about 40 miles in with a leaking front tire, and no help to be found. So I abandoned my century attempt, and turned around, stopping every so often to re-pump my front as soon as it got really squirrelly. Definitely no fun on these roads.

Got back to Saratoga Gap, and stopped to get some ice cold waters from the hot dog stand guy. Thank God he was there! I was already feeling heat exhausted. Anyhow, descended 9 gingerly, and eventually flatted the front for good on Saratoga Ave. Had to call it a day, and phoned my wife for a ride. While waiting in the shade, I started feeling pretty bad, but thankfully made it home OK.

Just weighed myself in at 172.5 lbs. Yesterday morning before I left on the disaster heat ride, I weighed in at 177.5 lbs. No wonder I felt so badly! And I thought I was doing a good job staying hydrated. Not!
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Old 06-28-09, 05:28 PM   #17
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I read up on this and it looks like your weight loss just from the ride is high. I have read before that the amount of weight that you lose from the ride is almost all water weight and that you will need to drink your weight in water after the ride to re-hydrate yourself.
120 lbs of water? That's a lot!
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Old 06-28-09, 07:24 PM   #18
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Drink more water, and suck it up soldier...
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Old 06-28-09, 07:43 PM   #19
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Drink more water, and suck it up soldier...
Take electrolytes so you don't die of water intoxication or whatever!
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Old 06-28-09, 09:09 PM   #20
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I hope you're starting well on this side of sunrise. It's supposed to be 107 tomorrow.
Ugh. Just got home. What a sufferfest. One of the top 5 hardest rides I've ever done. Mostly because of the heat, but the route was difficult too. We stared at 8:00am. Finished at 6:45pm. 10 riders started, only 4 would complete the entire route. Despite drinking tons of water and popping 25+ endurolytes, I still cramped on the final (and hottest) climb - Joel, it was Old Foresthill Road. The remaining 30 miles were that of weakness, misery and pain (and patience for my partners).

97 miles.
10,000+ of elevation.
100+ degrees... probably closer to 110.
192 lbs before the ride.... 182 lbs as I type this.

Death Ride training.... and I thought I was gonna die

http://trail.motionbased.com/trail/e...kValue=8540618
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Old 06-28-09, 09:19 PM   #21
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Hey, that looks like a good route! Might have to see about that when it gets cooler.
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Old 06-28-09, 09:21 PM   #22
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Hey, that looks like a good route! Might have to see about that when it gets cooler.
You'd like it.
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Old 06-28-09, 09:23 PM   #23
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You'd like it.
I bet so. It'll be a sufferfest with the standard up front, but I hope to be able to manage...
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Old 06-28-09, 10:50 PM   #24
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Prospector Grade will be the test....
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Old 06-28-09, 11:25 PM   #25
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120 lbs of water? That's a lot!
Oh psha.
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