Metric century in the 90+ degree heat/Recovery

[skiezo]

So this past sunday 5 of us old guys went to the eastern shore of MD and did a metric. We chose that location as it is relatively flat and a nice salt breeze. It was in the mid 80s when we started and ended in the mid 90s.
All of us are in our early 50s. The first 45/50 km were great. Nice 7 to 10mph salt breeze from our 9:00 off the bay. Averaged 15 mph for the first 50km and dropped to 11.7 the last leg. The last 12 or so km all but one bonked but pushed through.We went through 8 water bottles and 2 bottles of electrolytes.
We still feel like sh)t. What type of recovery do you guys do in a situation like this?
I have been drinking water and coconut water and eating plant based protein and complex carbs. Still a bit weak and disconnected 24 hrs after.

Brian

[mcfarton]

How often do you ride ? How far is your average ride? Did you pee durning the ride?

Sounds like you over did it for your current fitness level. What did you eat and drink before the ride? Did you have any alcohol the night before?

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[rustychisel]

Hot weather specialist here.

When it's real hot you CANNOT push it like an old pro. Had you limited yourself to about 80~85% effort you'd have probably done fine, but I echo the previous comments about level of fitness, too.

Sounds like low level dehydration etc, oh, and coconut water is pointless. Best immediate after-ride recovery is a big milkshake.

[Llewellyn]

There's no way I'd be out riding in those sorts of temperatures. Especially not for 100km or more.

[Hilltopperny]

Chocolate milk and bananas are usually my go to for post ride.

[moobikes]

Eat your normal diet, just more of it. Whole foods, some simple carbs to refuel, a donut or two just for fun.
More good carbs, good protein.
Good rich soup is a really good food for times like this.
And most important, turn on the aircon and go to sleep.

[jumphigher]

Originally Posted by mcfarton

How often do you ride ? How far is your average ride? Did you pee durning the ride?

Sounds like you over did it for your current fitness level. What did you eat and drink before the ride? Did you have any alcohol the night before?

Sent from my SM-G920P using Tapatalk

I was thinking the same thing. How many miles do you ordinarily ride, OP? A metric cent, isnt a huge distance to me, but I ride daily. As far as recovery when I do push myself farther than my typical ride - let's say a normal century - I'll typically take the next day off from riding, and try eat well and get a decent amount of sleep. Or if I feel strong I'll just do my typical daily distance of 40 miles or so.

I do the plant protein route myself, btw - both my wife and I are primarily vegetarians. But we do have fish a couple times a week. That's a great recovery food, imo.

[Tickdoc]

Pickle juice during ride along with sport legs caps or some other big magnesium and salt replacement every 30 minutes or so after 50 miles. And lots of water.

All my rides here soon will be in the 90s and up.

[skiezo]

I try to get in 3 to 4 rides a week. Mostly 3 solo 20 to 25 miles during the week and a 30 to 40 mile small group ride on the weekend. I got a late start riding this year so have a bit over 1000 miles before this ride.
We did over exert the first 45 km. No alcohol and healthy diet. Salmon,brown rice and greens for 2 days before.
I think it is dehydration and not enough post ride eating.
The older I get the harder it is to do what was fairly easy a few short years ago.
Im sure Ill be fine, I just have not felt like this post ride in a long long time.

Thanks
Brian

[ColonelJLloyd]

Originally Posted by moobikes

Good rich soup is a really good food for times like this.

Pho FTW when I'm not 100%.

As for what got you there, it sounds as simple as you did not put enough gas in the tank. I'm sure some guys have no problem with it, but it wouldn't be wise for me to not eat during a 60 mile ride.

[jumphigher]

Originally Posted by skiezo

I try to get in 3 to 4 rides a week. Mostly 3 solo 20 to 25 miles during the week and a 30 to 40 mile small group ride on the weekend. I got a late start riding this year so have a bit over 1000 miles before this ride.
We did over exert the first 45 km. No alcohol and healthy diet. Salmon,brown rice and greens for 2 days before.
I think it is dehydration and not enough post ride eating.
The older I get the harder it is to do what was fairly easy a few short years ago.
Im sure Ill be fine, I just have not felt like this post ride in a long long time.

Thanks
Brian

Your diet sounds great. Honestly I would just chalk this up to an off-day for whatever reason - maybe dehydration like you mentioned. Probably wont be repeated again.

I'm 54 and I have days when I can knock out 100 miles like it's nothing - with only 4 hours of sleep the night before, others where my 22 mile short ride seems long and tiring despite lot's of rest. Just the human body I guess.

[josephr]

Originally Posted by Tickdoc

Pickle juice during ride along with sport legs caps or some other big magnesium and salt replacement every 30 minutes or so after 50 miles. And lots of water.

All my rides here soon will be in the 90s and up.

+100

during july,august,september, its regularly 95+ by noon....we start our rides early, 6 or 7a based on planned distance and definitely plan on shorter rides. that sort of heat will suck you dry and will leave you for dead if you're not careful. when I do centuries during that time of year, pickle juice and other acidic types really help (not sure why) and while I used to hate the taste of nuun, I really appreciate it more on very hot rides. I also use hammer endurolyte capsules to supplement the electrolyte replacement.

Just like any longer distance ride, you also have to train for the heat and plan accordingly. After the very long, hot rides, I'm super-dehydrated and absolutely do not have a celebration beer/wine/liquor....also, its advised that you avoid caffeine but since I don't do caffeine, its a non-issue for me. I also plan to not do anything the next day that may significantly challenge the recovery process.

here's a good article about heat acclimatization...

http://hprc-online.org/environment/t...search-summary


The hardest part about heat related illnesses during human performance as that many of the 'warning signs' like elevated breathing, sweating, etc...you're already doing those from your physical exertion.

Just from your comment though about being completely drained the next day, it sounds like your body got a little hotter than you think and may have been on the path towards heat exhaustion which is just a hair away from heat stoke. There's plenty of articles on the web about stages/signs of heat related stress. It may be an easy read, but experiencing these signs and knowing when you've actually reached a point of 'too much' is something only you can gauge and seriously, don't feel rushed/take longer breaks and, especially, don't be scared to call a ride home.

There's no 'magic beans' for recovery from heat exhaustion or heat stroke.

[regularguy412]

Once you have heat exhaustion or heat stroke, you are always more susceptible thereafter. Ask me how I know.

So my 'secret' go-to recovery after a long, hot, sweaty effort is Pedialyte. Yep. The one they make for the kiddos who get dehydrated from some intestinal bug. The gal at the grocery checkout kinda looks at me funny, but I explain that it's not for any youngster, it's for me.

I did a very similar ride to yours on June 3. Our local 'downtown festival' has a bike ride associated each year. There were 25, 65 and 100 mile distances. All the guys I was with were doing 65 so I just went along with them. Glad I didn't do the 100. It got HOT. I didn't sweat quite as much as I usually do, mainly because the humidity was relatively low and I have been riding quite a bit this spring. However, I did go thru 4 large water bottles plus a bottle of gatorade from a rest stop.

The trick is 2 oz of fluid down the hatch every 5 minutes. At least that is what works for me. If it's over 100* F out, I still ride, but I just go really easy.

MIke in AR

[oldpotatoe]

Originally Posted by skiezo

So this past sunday 5 of us old guys went to the eastern shore of MD and did a metric. We chose that location as it is relatively flat and a nice salt breeze. It was in the mid 80s when we started and ended in the mid 90s.
All of us are in our early 50s. The first 45/50 km were great. Nice 7 to 10mph salt breeze from our 9:00 off the bay. Averaged 15 mph for the first 50km and dropped to 11.7 the last leg. The last 12 or so km all but one bonked but pushed through.We went through 8 water bottles and 2 bottles of electrolytes.
We still feel like sh)t. What type of recovery do you guys do in a situation like this?
I have been drinking water and coconut water and eating plant based protein and complex carbs. Still a bit weak and disconnected 24 hrs after.

Brian

I rode 3 hours the other day at high 80s and low 90s..stopped in the middle and ate an apple..BUT by myself, drank 4 bottles of water..I think 5 of you guys 'should' have drank like 18-20 bottles, not just 2 per rider, IMHO...

[rccardr]

Up in Canada now on a weeklong tour. Yesterday was 93 degrees and the day's ride was right around 100km/64 miles. I went through 10 quarts of fluid, mostly ice and water mixed with Nuun, and feel pretty good today. Key for me is fluid temperature, colder the better. When the fluid gets warm I drink less and that can be a problem.