Improve Your Cycling Performance with Proper Hydration 

July 11, 2019

Summer weather means more time to ride bikes, but the increased temperatures can bring on the challenge of remaining hydrated.  Any cyclist that has suffered from a muscle cramp or a post-ride exploding headache can appreciate the need to properly hydrate. A proper hydration strategy can have a big impact on your cycling performance, as well, as your recovery. 

One aspect of a hydration strategy that is commonly overlooked is how much fluid you drink before and after your workouts.  Because many cyclists are busy at work, or home, or enjoying other summer activities, it’s easy to fall behind on water intake. To help eliminate that problem is an app iDrated.  iDrated is a hydration monitor, water log, drink alarm designed to keep users hydrated.  The app is easy and simple to use. Thanks to a built-in tutorial, users don’t have to waste their time trying to figure out how to use it. What’s most helpful is that the app informs users how much more they need to drink along with an actual time estimate for when they should drink more water. As a bonus, iDrated keeps track of the current week’s hydration levels, and users earn medals for staying hydrated.  This is a great tool to help you stay properly hydrated in between rides. 

The other aspect of a hydration strategy is your water and fluid intake prior to, during, and post-training on the bike.  Some suggest consuming at least 300 to 500 ml of fluid, water 1 to 2 hours before your cycling workout to get a head start.   This is particularly important on hotter days. Yet, there are many contributing factors that determine your hydration needs.  From our perspective at Peak Cycles Bicycle Shop, we can’t dial in your specific needs but we do know that water is 60% of your body weight and the number one concern on any athlete’s intake list for both performance and health.  With that in mind, we focus on offering a variety of ways to get your hydration needs to be met while riding.  

The first and most obvious way cyclist carry their water is with bottles. They are plentiful, easy to clean, and at BikeParts.com we have a huge variety including insulated water bottles that are great for keeping liquids cool in the hot temperatures. In addition, we have Camelbak eddy+ Water Bottles, Camelbak Kids Insulated Eddy Bottle, and Camelbak Podium bottles.  A good rule of thumb is to have a variety of bottles on hand for different types of rides. This is especially true when bottles get lost by bouncing out of their cages. 

Speaking of that, most mountain bike riders are all too familiar with the bottles bouncing out on tricky descents.  As a result,  having a bottle and wearing a hydration pack can be helpful. Again, there are many variables to selecting the best pack for the ride. Do you need a 50 oz? 70 oz? Or 100 oz bladder? Is the option to carry extra clothing, like a rain jacket needed?  Fortunately, we have a large assortment of sizes and manufacturers to choose from including CamelBakAurora, and Deuter Packs.  We even wrote our own review on the Camelbak Chase Vest. 

To train and compete at your best during this summer, it is important to understand how your body copes with heat, and what you can do to stay hydrated.  Everyone adapts differently to heat stress.  Need more tips?  Stop by the Peak Cycles Bicycle Shop in Golden, Colorado to chat with our racers, mechanics, and other cyclists to see what works for them. Maybe you’ll learn some new hydrating strategies and you can check out our huge selection of hydration options and bike parts too! 

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5 Tips for Cycling in Hot August Weather 

August 3, 2017

Team Rider at BikeParts.com Riding in Moab

Here in Colorado, we’re now into super warm temps and managing the heat while riding and racing is critical not only to comfort, but also performance. Many cyclist, whether recreational or competitive, find dealing with the heat an issue.

Think about it. Heat is the ultimate enemy for a cyclist, because after a point, the hotter you get, the slower you’ll go.  If the weather won’t cooperate to be cooler, then what can you do about it? 

When it is hot, especially when temps are in the 90-100F (36-40C) range, your body needs to work harder to keep your core temperatures in a safe range to allow the organs to function normally.  There are numerous heat–coping strategies to consider when planning a high-intensity workout or doing a race in hot weather.

Tip#1
If you haven’t exposed yourself to the warmer temps, you should.  One tip is to acclimate.  It takes about 10 to 14 days of frequent exposure to heat for your body to adapt. During this period of time workout daily in hot conditions at a lower-than-normal intensity. After a couple of weeks of near-daily exposure to hot conditions you will begin perform better in the heat than prior although performance will still likely be diminished from what you might have done in cooler conditions.

Tip #2
This is obvious, but an often overlooked component. Hydrate. Water is 60% of your body weight and the number one concern on any athlete’s intake list. For both performance and health, the importance of your water intake exceeds that of your vitamin, calorie, and electrolyte consumption. For your road racing needs, be sure to carry the water bottles and containers that you need on your road bike but have extras available for bottles that are tossed and extras for immediate refueling post race. If you’re a mountain bike rider, you know tricky descents can bump a bottle right out of its cage.  This time of year, it’s best to wear a full hydration pack as well as have extra bottles on hand.

Tip #3
Protect yourself from the sun.  While some enjoy exposure to the sun, a sunburn does more than fry your skin – it contributes to fatigue and increases your metabolism. Always wear sunscreen; choose jerseys, shorts, and arm skins with built-in sun protection; and wear a cap under your helmet to shield your head. 

Tip #4
Plan ahead. Planning your route in advance and knowing where the nearest sources of water can be handy in case you find yourself running low at any point. Also, planning a route with options to shorten the ride or take a shortcut back to your starting point in case you start to struggle is also a good plan.  If possible with your schedule, consider riding during the cooler times of the day.  

Tip#5
Recover. This seems like another overlooked strategy but after a long day in the saddle and the heat, you really do need to cool off. Get your legs up. Stay in the shade or AC. It is important to get your core body temperature down so you can recover. We all know that recovery is a critical element of preparing for the next bout of exercise.  One of our favorite recovery products at Peak Cycles Bicycle Shop is PhysioPhyx.  PhysioPhyx LPR takes recovery nutrition to a new level of support and performance by delivering a powerful, evidence-based blend of Carbohydrates + Protein + Leucine.  In fact, recent studies have shown the nutrient trio of Carbs +Protein + Leucine taken after exercise creates an absolute ideal environment for your body to quickly go into recovery overdrive. 

With that said, training and riding in the heat doesn’t have to be so bad.  Wear cooling cycling apparel.  Ride a bike with proper functioning bike parts to avoid over excretion. Need more tips?  Stop by the Peak Cycles Bicycle Shop in Golden, Colorado to chat with our racers, mechanics, and other cyclist to see what works for them.


Drinking During a Cyclocross Race?  It’s Not What You Think!

September 17, 2015

Did you hear that?  That was a cowbell ringing!  Because somewhere in the world, there’s a cyclocross race going on!  As customary to the cyclocross culture, there’s lively banter, cheering, cowbell ringing, and festivities accompanying a cyclocross race.  As many who participate in either cyclocross racing, heckling (or both)  know, the cyclocross culture is rich with enthusiasm.  It’s a crazy fun cycling discipline inspiring cyclist to an all-out mad dash through the dirt, pavement, grass, mud, sand, snow and/or ice that will leaves athletes sucking wind, barely able to see straight…and desperately seeking fluids!  

Traditionally, drinking fluids during a cyclocross race was an unheard of activity.  This was partially due to mounting/ dismounting the bike to jump over obstacles as well as shouldering the bike for run ups; however, this was also related to the UCI rules and regulations for professional athletes.  However, just recently, the UCI has clarified their stand.

“Riders may carry fluids on their bicycles and install bottles on their spare bicycles in the pit area. Hands-free water carrying systems such as backpacks are permitted, and riders may also carry water bottles in their jersey pockets. However, it is forbidden to receive a bottle from anybody along the course. Extra fluids can only be obtained during the race when a rider takes a spare bicycle, already equipped with a bottle, from the pit area.”

So yes, that means you can drink during cyclocross races.  While you might think of it an an opportunity to consume adult beverages, we’re actually talking about water and other nutritional products.  Because racers can now drink while racing cyclocross, what are the best options: bottles or a hydration pack?  Your choice may come down to individual preference but there are several factors to consider.  Weather conditions play a factor as well as course considerations.   If the course is slick with mud and minimal safe passing zones, then bottles may be undesirable. The same applies for tricky descents in which a bump tosses the bottle right out of its cage.  Then again, if the course dictates multiple run ups requiring shoulder mounts, then having a backpack may be limiting.  At a minimum, it’s important to have water bottles and containers available pre-race that can be tossed aside before the start. Equally important is having bottles and nutritional support available immediately post race for adequate refueling and recovery

Regardless of how you take in your fluids, hydration is important.  At Peak Cycles Bicycle Shop, we’re all about supporting good cycling habits – whether that is proper hydration, having a bike that fits, access to the right bike parts, or availability to the best cycling accessories for you. Whether you are a newbie or a veteran, cyclocross has something to offer everybody and so do we.  Check out our cyclocross bikes online at bikeparts.com.  

Wait! Did you hear that?  There’s that cowbell again!