Riding in the sun isn’t easy and your body needs to adapt. The cyclist who is particularly exposed must be protected from the burning sun which can have serious consequences on the group. Here are some ground rules for cycling serenely in summer.
Avoid overheating
During exercise, your body temperature increases and in order to limit this ‘pressure-cooker’ effect, the body eliminates heat through sweating. This ensures thermotaxis, meaning the body’s capacity to maintain a constant temperature. In very hot weather the body can lose up to 2 to 3 litres of sweat, and consequently a considerable loss of water and minerals, which has to be made up for in order to avoid dehydration and cramps. If accustomed progressively, our body increases its thermotaxis capacity which is why it’s essential to get used to the heat during training. Before a race, a gentle warm-up including 2 to 3 sprints of 15 seconds allows the body to get used to the external temperature.
Drink to ride more efficiently
Water loss of 2% of your body weight leads to a 20% drop in your ability. Dehydration of more than 4% can reduce your ability by almost 40%*. Thirst being the sign that dehydration has started means that you mustn’t wait to be thirsty to drink. Ideally you should drink in proportion to sweat loss, which can be calculated by weighing yourself before and after a race. Each kilo lost corresponds to one litre of water eliminated.
A good strategy consists of drinking 1 to 2 mouthfuls of HYDRIXIR ANTIOXYDANT every 5 minutes, right from the beginning of an effort. By doing so, you’ll be providing your body with the vitamins, minerals and energy required for your body and muscles to function correctly. In these conditions, take 2 bottle holders on your bike and choose the 0,8L bottles: one containing HYDRIXIR ANTIOXYDANT, and in the other water. Remember not to dilute HYDRIXIR ANTIOXYDANT in icy wafter, your stomach won’t appreciate great differences in temperature.
If you take part in a cyclosportive : stop for a moment at a food station to fill up on water and the HYDRIXIR drink. It’s better to lose 2 minutes stocking up than dried out and exhausted by the sun.Get equipped and avoid heat stroke.
Certain precautions must be taken before going off to ride in the heat, particularly in terms of equipment. Opt for light, technical clothes specifically created to eliminate sweat and choose light colours. Your helmet must be well ventilated. Shoes mustn’t be too tight and socks should be thin and light. Don’t leave without water resistant and smooth sun cream,. Finally, remember to take your sunglasses.
The right diet
In hot weather, it’s possible to decrease the dose of HYDRIXIR ANTIOXYDANT : 2 level spoonfuls in a 0,6L bottle or 3 level spoonfuls in a 0,8L bottle. You can also take an OVERSTIM.s GEL every 45 minutes.
By Marion - Sports Dietitian
踩單車避免過熱中暑
烈日下練習單車時, 身體需要適應, 必須避免暴曬, 以免被曬傷。以下是夏天練習單車的一些基本規則。
避免過熱
運動時，體溫會升高，為了限制這種「壓力煲」效應，身體會透過流汗以降溫, 以保持穩定體溫。 非常炎熱時，身體會流失多達 2 到 3公升汗水，導致流失大量水分和礦物質，必須加以補充以避免脫水和抽筋。如果逐漸習慣，我們的身體耐熱能力會增加，這就是為什麼在訓練期間適應熱量很重要。比賽前，包括 2 到 3 次 15 秒衝刺可以令身體適應溫度。
補充水份令單車練習更有效率
體重減少 2% 水分會導致你運動能力下降 20%, 而脫水超過 4% 更會使運動能力降低近 40%。口渴是開始脫水的跡象，這代表你不能等到口渴才喝水。理想情況下，應該按照出汗量的比例喝水，這可以通過在比賽前及比賽後量度體重來計算。體重每減一公斤就相當於減少一公升水; 記得不要用冰水稀釋運動飲品, 以免胃部不舒適。
好的策略是開始運動時, 每 5 分鐘喝 1 至 2 口 HYDRIXIR ANTIOXYDANT運動營養飲品。為身體提供維他命、礦物質及能量以維持肌肉正常運作。建議於單車上配備 2 個架並選擇 800ml 水樽：一個是 HYDRIXIR ANTIOXYDANT運動營養飲品，另一個是清水。記住不要以冰水中稀釋 HYDRIXIR ANTIOXYDANT粉，避免胃部不適。
如果你參加單車運動, 建議在補給站停下休息並補給。花2 分鐘作補給, 的儲備, 好過因為補充不夠水份而在陽光下筋疲力盡。
作最好準備 避免中暑
在高溫下進行單車練習, 必須預備好最佳裝備。選擇輕便、快乾和淺色單車服裝, 單車頭盔亦必須具備通風功能。鞋不能太緊，襪要薄而輕，必須搽具備防水功能之防曬霜, 記得配戴太陽眼鏡。
正確飲食
炎熱天氣時，可以減少 HYDRIXIR ANTIOXYDANT 的份量, 建議600ml 水樽加入 2 匙的HYDRIXIR ANTIOXYDANT粉或 800ml 水樽加入 3 匙。你也可以每 45 分鐘吃一包 OVERSTIM.s 能量啫喱。
By Marion – 運動營養專家
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