From the Saddle: 22nd Annual Goatneck bike rally

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Food 101: Practice proper nutrition while cycling in the heat

The Texas summer heat can be brutal and take a toll on an endurance athlete's normal nutrition regimen. It is extremely important to maintain your nutrition and hydration routine while riding in these blistering temperatures. Riding in 100+ degrees, I've lately found myself going through both water bottles in half the time it takes in less extreme conditions. It can also be difficult to eat when you feel hot, sticky and full from all the fluids you've been drinking. But just remember, your body is working harder than usual and it needs calories to maintain a strong performance. If you are going on a ride for 2 or more hours calorie consumption is vital. What I have found to work best for me are a mix of bananas, Cliff bars and Fig Newtons. I typically ride with one bottle full of sports drink and one bottle with water. And I always carry along extra packets of an electrolyte drink that are easy to store in my jersey pockets or saddle bag. In the heat it certainly can be more of a challenge to swig that Gatorade, but it is definitely important to refuel your body with electrolytes, especially on summer rides when your body is producing more sweat than usual.

When it comes to hydrating, a good rule of thumb is to take a few large sips every 15 minutes. In the 100+ degree weather that we've had, I've been taking a drink more like every 5 minutes to avoid overheating and dehydration. As far as nutrition goes, if you are on a long ride a good rule of thumb is to consume between 150-200 calories per hour. There are many goos and globs out on the market that are popular; these are easy to carry and quick to consume. But if you are looking for a less expensive alternative, Fig Newtons are a great snack to pack. Bananas fit pretty nicely in a jersey pocket as well and are a great pre-ride bite to fuel your body with the potassium it will need which can help you avoid cramping.

The most important thing to keep in mind in this heat is to not falter on your normal nutrition plan. Proper hydration and nutrition will keep you going and riding even when you think it's just too damn hot.

Back in the Saddle

Hello blog. It's been a little while since we last spoke. After the intense training routine we were on for Tahoe, we decided to take a little mental and physical break from the bikes. Daniel and I went on a nice vacation in June to Colorado and just enjoyed relaxing. It was excellent. We really needed the break; and, after a little time off it made us really appreciate the road and we are gearing up again for our next challenge - Hotter N' Hell. 100 miles in 100 degrees. It's gonna be hot.

This past Sunday we rode our longest ride since Tahoe. We got in a solid 50 miles at a very high intensity level, riding around town and to Crowley. Daniel and I have gone on several 20-30 mile rides during the week and are working on building up our endurance for the heat. Luckily the Hotter N' Hell course will be flat, but from what I hear the wind can be brutal and mixed with the heat you just get hot wind. Yuck. Why are we doing this? Well, you could just say we are crazy, I guess. It is the challenge and the mission we are most interested in. We've now proven that we can cycle in the mountains, at high altitudes and in extreme cold....naturally, the heat just comes next. As I continue to ride and improve as a cyclist, I also plan to continue on my mission to help save lives by raising money and awareness around social causes. I figure while I'm young and able-bodied, I'd better get out there and ride for those who can't.

Stay tuned for more news to come as we train for our century ride in August.