Muscles produce 30-100 times more heat while riding 2.
doesn't supply calories, minerals, or vitamins A. But it is used for almost.
every body function B. 55-65% of body weight is water 3. When losing a quart of.
fluid heart beats 8 more times a minute 4. Before a long ride start.
hyperhydrating 1 day in advance 5. Do drinking strategies during your training.
II. Rehydrate 1. Drink alot after a ride 2. Sports drinks replenish the best 3.
Eat alot of salty snacks A. Sodium makes your blood like a sponge B. meals.
contain more sodium naturally than sports bars.
III. Diet helps 1. 60% of your daily fluid comes from food 2. Fruit and.
vegatables are great fluid sources 3. Foods high in fat do not provide to much.
fluid.
IV. Equipment 1. Warm up bikes are good for bad weather or the dark 2. Good for.
intense intervals.
V. Liquids 1. Replenish your self after rides 2. As soon as the rides over is.
the best time to replenish 3. Drink or eat 100 grams of carbo 4. Drinking carbo.
is much faster than eating carbo 5. You can spend over $1000 a year on recovery.
drinks.
VI. Cereal 1. Flakes are carbo rich, low in fat, and quickly digested 2. Sugar.
coated are not bad either 3. Most cereals contain less than 2 grams of fat per.
serving.
When riding a bicycle, your muscles produce 30-100 times more heat than.
when your body is at rest. The body puts out this inferno by increasing the.
sweat rates. In the summer you can lose over two liters of fluid per hour on a.
really hot day, dehydration and saddle soars are the leading reasons cyclists.
drop out of races. The body loses this much fluid mostly from an increase in.
sweat rates. Water does not supply calories, minerals, or vitamins, but it is.
mandatory almost for every body function. It keeps body temperatures from.
rising while the person is exercising. Water accounts for 55-65% of your body.
weight. Cyclist that lose over a quart rate, which goes up to eight beats per.
minute a decrease in cardiac function, and an increase in body temperature.