Cycling in Hot weather – Keep yourself hydrated

When we exercise in hot weather, we sweat more to help us control our body temperature. Our body operates optimally within a narrow temperature range and when our body loses it’s ability to control body temperature, people can feel faint, dizzy and nauseous. These are symptoms of heat stroke. If you are sweating more during the Ring of Kerry, then you need to be able to replace most of the body water that’s lost due to sweating.

However, this isn’t as easy as it sounds.

People sweat at different rates. One person might lose 1kg of body weight during a one hour cycle, another person might lose 2kg.
Taking some simple measurements when you go out for a cycle, you can calculate your individual sweat rate.

http://www.triharder.com/thm_swrate.aspx

You don’t need to replace all fluid losses 100% while you exercise, but it would be advisable to replace 90-95% of the fluid you sweat.
In order to calculate your sweat rate accurately, you should cycle on similar terrain and in similar weather conditions to what you will be cycling in during the Ring of Kerry (but who can predict the weather in Ireland!).

It is also advisable to add electrolytes (e.g. dioralytes) to your drinks to replace electrolyte losses when you sweat. Most commercial sports drinks and gels contain electrolytes. Fruits are also high in electrolytes. Adding electrolytes to drinks or drinking water when you eat food also helps your body to better absorb the fluid you drink.

Be careful of drinking too much fluid when you exercise. Excessive consumption of fluid can lead to hyponatraemia:

https://www.mayoclinic.org/diseases-conditions/hyponatremia/symptoms-causes/syc-20373711 

Calculating your own sweat rate and sticking to your drinking schedule, as well as consuming electrolytes will prevent you from over consumption of fluids leading and the symptoms of hyponatraemia.

Finally, weigh yourself before and after your cycle. Your post cycle weight should be lower than your pre-cycle weight. If it is, multiply the weight difference by 1.5 and this is the amount of fluid you need to consume to rehydrate yourself. If you weigh more after your cycle, this means you probably consumed too much fluid during your cycle.

If you have been training properly for the ROK then you should be performing a taper in the week leading up to your cycle. A taper is where you reduce the frequency and distance of your training cycles so that you will be fresh for the big day. In last weeks article I mentioned that usually if you move less, you should eat less.

However, in the 1-2 days prior to the event, you should begin to load up on carbohydrate (potatoes, pasta, rice etc). The reason for this is that you have limited storage capacity for carbohydrate in your muscles and liver (approx. 400g). However, carbohydrate is the main fuel source that your muscles will use when completing the ROK cycle.

Carbohydrate loading is the practice of eating a large amount of carbohydrates leading up to a big event. You can do it the day before or two days prior to the event. The guideline is between 8-12g carbohydrate per kg of body weight. For example, a 70kg could person could eat between 560 – 840g of carbohydrates. This is difficult to achieve by eating healthy foods – they are very filling so will dampen your appetite.

For carbohydrate loading you can eat less healthy types of foods (e.g. white rice, white pasta, fruit juices etc) to help you achieve your targets.

You should also bring food with you on the day (although food is generally available on the route). You could try out different types of gels beforehand as well as real food. You should be aiming at 30-60g of carbohydrate eaten every hour while cycling. This will help to keep your energy levels up for the duration of your ride so that you don’t suffer from the dreaded bonk. You should also remember to drink fluids regularly to remain hydrated. The warmer the day, the more you should drink. You can find out more about hydration in the build up and on the day in our 'Cycling in Hot Weather' article.

A GREAT BIG THANK YOU

Enable Ireland would like to thank all the cyclists taking part in this year’s Ring of Kerry Charity Cycle for supporting our services. Your support means everything to us.

It’s a cycle and not a race so enjoy the amazing scenery, make new memories and have a safe event.

And fingers crossed for some fine weather!

With your support we can achieve the most amazing things.

From all the team at Enable Ireland

COLLECTION OF BIKE TAGS AND WRIST BANDS

The purpose of the bike tags and wristbands is to allow cyclists through the checkpoints in the closed road sections of the cycle. It’s essential that each cyclist picks up their tag and wristband in advance of the cycle. Bike tags can be collected from the following locations:

Caherciveen

Date: Monday July 2nd

Time: 7.00pm-8.30pm

Venue: Market House, Caherciveen 

Tralee

Date: Tuesday July 3rd 

Time: 7.00pm-9.00pm

Venue: O'Donnells, Mounthawk, Tralee

Killarney

Date: Wednesday July 4th 

Time: 6.00pm-7.30pm

Venue: KDYS, Fairhill, Killarney 

Killarney

Date: Friday July 6th

Time: 1.00 pm – 22.00 pm

Venue: New Street Car Park

Killarney

Date: Saturday July 7th

Time: 5 am – 8am

Venue: New Street Car Park

IMPORTANT

Please ensure to bring a printed copy of your E-ticket, this is a PDF document that was attached to your Booking confirmation email.  We can also scan the e-ticket directly from your mobile phone/ tablet; along with Photo ID

You need to display your bike tag clearly on your handlebars as shown below.

This is the only acceptable position and will ensure your speedy passage through the checkpoints.

FOOD STOPS

There are two major food stops on the route, one in Cahersiveen and the other in Kenmare.

Enable Ireland will have a team of volunteers at the break in Cahersiveen so please say hello!

Anyone with fundraising money can drop it off when they come to collect their tags or alternatively forward it to Enable Ireland, Orchard Way, Oakview Village, Tralee.

The very best of luck with your cycle!