Summer training tips

This time of the year poses different problems for our bodies. Our finely tuned thermometers and metabolisms get disrupted, and can make summer riding a bit daunting at times. “But don’t be put off” says Amy Taylor from AvantiPlus training and coaching partner Kinetic Edge “there are some simple things to do to make training this summer easier on your body”.

Recommendations for training and racing in the heat:
• Hydrate before training and racing with water or a diluted carbohydrate solution.

• During exercise fluid ingestion is helpful to maintain hydration levels for evaporative cooling. Carbohydrate enriched drink solutions increase intestinal absorption and are therefore better than water alone. Drinking too much water can cause voluntary dehydration
(hyponatremia) which lowers serum sodium levels.

• If you tend to have a high sweat rate and suffer in the heat, it is advisable to train in the heat (don’t avoid it) to allow your body to adapt to exercising in such conditions. If you only train in the morning or night when it is cool and then expect your body to race on the weekend in hot, humid conditions you are more likely to experience heat stress.

• Weighing before and after exercise (taking into account fluid intake during exercise), to determine rehydration needed. Current recommendations for replenishment are 1 to 1.5 times the fluid loss. For example if you weigh 70 kilograms before a race and then 68 kilograms after, and drank 2 litres of fluid throughout it, then you have in fact lost 4 kilograms of fluid. You need to then replenish 4 to 6 litres of fluid after the race to restore your body fluid levels.

• Apply plenty of sunscreen! It is absolutely unavoidable now with our lack of an ozone!

• Cooling post ride: one of the best recovery aids post long hot ride is cold water. Jump in the pool if you have one, or have a swim at the beach. This gets your body temperature back down, preventing further sweat losses, and reduces inflammation in your muscles.

• Shorten your warm up before a time trial if it is hot and humid. Be aware that heart rate zones can become devoid if you loose a lot of sweat.