I'm 70+ and STILL overeating!!

As for your mileage issue, I think you are right on target. Last August was my first century, trained hard all summer, stretching each each long ride of the week by 10mi until I got to 81 (random mile tagged on:)). Keep at it, dont slack off, toss hill rides and brisk 20's and 30's in during the midweek.....but once each week do the long ride.

Last summer was one of our hottest ever here in Michigan, seemed like it was always 90, sunny and humid. By time August came around we had a day where the temps peaked at 75f and I did the ride no probs.

I have 2 hydration packs I'll mix in with my 28oz water bottle if the heat is getting to be too much.

Try Powerade. It has a better balance of electrolytes than Gatorade. For tough riding just normal dietary sodium intake is not adequate for me. On several long tours (multi-week) we've encountered temperatures as high as 110F for relatively long periods. Humidities have probably been lower than what you are encountering, but we hit some pretty hot humid conditions in Illinois, Indiana, Ohio, and points east. We also hit 109F in the Oregon High Desert and southern Idaho, but the humidity was very low.
We used Powerade almost exclusively.

Start out slow, and work into it. Last summer we left a cool wet Oregon June to arrive in very warm Portugal. While we trained hard by riding a lot of miles, we were not acclimatized at all. We really struggled crossing southern Spain. In Late June and Early July we encountered several days of 104-110F temps. With 4 more days of hard/hot riding before getting to the Mediterranean Coast, we said this is dumb and hopped a train to Valencia and 80 degree temps. The point is start slow and acclimatize.

Earlier this month we were finishing up a 750 mile ride along the California coast by riding back to my Mother-in-Law's home in the San Yoaquin Valley. My wife and I ended up riding in 104 F temps to get there. Again we were using Powerade. We were pretty acclimatized having ended our ride at the Mexican border. Acclimatization makes a lot of difference.

Sometimes it is a little hard to find shade (Oregon High Desert) so drink more:)
http://i783.photobucket.com/albums/y...DSCN0184-2.jpg

Agree with Racer Ex that a better ventilated helmet helps a lot. I found the S works a tremendous improvement. I was getting badly overheated after the 20 mile mark (to the point that my head would be pounding) and with the new helmet the problem all but disappeared. If you do stop, even very briefly, take the helmet off. That helps a great deal as well.

I don't generally have leg cramps riding, but have terrible problems after playing golf once the temps climb much over 90. Not so much on the course but at night afterward. I can relate to the poster who spoke of writhing on the floor in sheer agony. Happens most Wednesday nights during the summer. (They make us ride carts on weekends, so no problem there, but I refuse to give up walking during the week.) Potassium tablets taken in mega doses (I'll eat a dozen of the 99 mg tablets through the afternoon) provides only very limited help. I plan on trying salt tabs next, having just read a NYT article (6/3/12) in which a group of scientists offered that the research on the negative impact on salt has been taken as gospel for years but is really based on old, flawed studies they found to have no merit.

In '07 wife and I were in Spain watching the Vuelta. Magnus was sitting on his bike, so we started talking to him. After a couple of minutes we ask him if he wanted to move over to some shade, since it was a hot day. He said "I am not going to win today and the race was going to be about 6 hours, so 10 minutes was not going to make a difference." Pretty nice guy.

Looks like Idaho off in the distance :D

Don't wait until thirsty to drink....it's too late then. Hydrate well the day before and drink often during the ride. I agree with Stapfam on the salt tablets. Used to work in a warehouse withno A/C and in those days there were salt tab dispensers srategically place throughout the building. If you areerspiring profusely, and I tend to, you won't believe the amount of salt you lose. Despite its bad rap as part of an unhealthy diet, salt is essential. If not through tabs, add it through diet as long as you are sweating it out.

In addition to hydration/nutrition:
1. Small wet towel draped over back of neck
2. Thin sleeveless baselayer
3. Sun sleeves-white
4. Shorts not bibs

"Started with a foot cramp, though it was due to new shoes and clips, then lower back pain started which lead to neck and then a pounding headache. Then my calf’s did not cramp but got very painful."

Your shoes are too tight.

I used to fight forest fires. Salt tablets were standard issue, and we were asked about them to be sure we had some before going to the fire line.

They sure renewed my energy after very extensive sweating. Ever carry a hose line several 100 feet up a steep hill?? Too bad I didn't make it to 70.

I do wonder if they still use salt tabs?

At first I thought this said "I used to light forest fires..." :)

Here's a suggestion I have learned from doing triathlon. Weigh yourself before you go out on a medium, doable ride in the heat. Keep track of how much fluid you consume by refilling/measuring as needed. Weigh yourself immediately when you return. Both weights honest and naked. Beginning - ending - fluid consumed = actual body fluid weight loss.

With this knowledge you should keep you overall weight loss below 2%. This tells you how much fluid replenishment to take. And keep a balance between about 30-50% electrolyte fluid and 50-70% clear water. Water with no electrolyte replacement is a sure recipe for cramps.

I consumed 68 ounces in 52 miles of Texas heat 88-94 degree today, the last 20 into a 20 mph wind. I like Gatorade G2 mixed 50/50 with water and a big healthy teaspoon of plain old salt mixed in. For the entire ride I did 6 of those new Gatorade gel squares and two GU gels.

Nuun

That too - ssshhhh - mums the word - you are the only person I ever told.

I can't take salt tabs, make me puke. We were supposed to take them during water breaks in Pop Warner football practice in the early 70's. My dad told the head coach not to give them to me anymore. Wasn't on that team for long, head coach took advice from no one. The HS here don't use them anymore with all the sports drinks and things for the athletes to take and eat/swallow. I never used them when I coached XC nor dod the HS I went to gave us any salt tabs.

Bill

I won't tell a soul! :)

I got dehydrated yesterday during my first centuy. I pre-hydrated like crazy and urinated a lot at the one and two hour marks but after that very little. I was drinking a bottle of powerade an hour but it wasn't enough. I was very dizzy the last few miles and completely spent at the end. My skin was white with salt from my perspiration. I made it and am happy about that but it was a good lesson.

This is what I do.

I have a foam cooler intended for baby bottles.
It will fit a couple water bottles. I put some water in, freeze it.
Just before I leave, I fill them and throw them in the cooler, and put that in a pannier.
I will have another bottle on the bike. When it gets warm, I take out a cool one, and
take an Endurolyte.
http://www.hammernutrition.com/produ...-energy-drinks

When I feel like I'm cooking, I pour the dregs of the first bottle on my back.
By then, the 2nd bottle is warm, and I pull out the last bottle.

At some point, I'll see a store, and get another bottle, just as an extra.

We also bring fat free pretzels as a snack.

It takes weeks for your body to get used to the heat, some people adapt quicker, especially the young.

We had 94deg up here in Boyne today. I rode a 38mi in strong headwinds most of the ride, plenty of hills and had to wring out my helmet padding of sweat every 15min or less. Couldnt drink enough water until I finally pulled over to a country store and grabbed 2 25oz cold bottles of water and sat in the breezy shade. Dang, it was like a blast furnace today.

I live in hot-n-humid south Louisiana and IMHO a helmet with adequate ventilation/heat dissipation is critical to not cooking your noggin. I wear a Louis Garneau Quartz helmet because it has really big, effective vents. Regardless of what helmet your wear, if you start to get overheated then take the damn lid off. I also try to schedule my longer, faster rides for earlier in the morning. Late afternoon/after work is okay for casual, around-the-subdivision "beer rides" without a helmet (PC incorrect . . . GASP!)

Wow. Just wow. I have NO advice to give because riding in temps over 70F is a hot day for me and when it gets over 80F I wait to ride later in the day. I've never ridden when it is over 85F and can't imagine riding when it's over 90F, but I can't remember seeing that temp in the last 20 years although it's possible it got that hot on some record breaking day here in AK. Having said all that...I'm confident that in addition to many other good comments, hydrating before you start riding is always an important factor. Riding at 95F...wow.