Top Hydration Tips For Cyclists

You know how it feels like when you are looking for something that you really don’t have any reference for comparison, right? The challenge becomes tougher when you try to find that product in a market where you have never been yet. The same feeling reverberates when you are doing an activity, like biking, for the first time. You don’t know until how long you will endure. For how many bends will you be ever to keep up. How long will it take before you’d need the urge to hydrate so you will be at your best while on the bike? Having the best water bottles for cycling is not the ultimate thing  that will determine if your body will be able to keep up, but an understanding of the essential tips probably will.

Top Hydration Tips For Cyclists

Top Hydration Tips For Cyclists

Here are the top hydration tips that will help you navigate the road so that you can effectively stay fit while on the fly.

Water is a crucial element that will fuel your ride

Water is a crucial element that will fuel your ride

Ordinary drinking water may not be able to boost your performance like other hydration alternatives. However, it is the life-giving fluid for most of your body parts. I’m sure that you are quite aware that 60% of your body is made up of water. As such, it is quite imperative that you top up your tank so that you can optimally perform. That is especially true when you are on stage races or participating in hard training blocks.

Cycling can be totally exhilarating. Evaporative losses are quite significant while you are on the go. Still, it can go unnoticed as riders, are all bent to reach the finish line or the destination. Note, however, that on a super hot day, you can lose up to about two liters or more of body fluids per hour while exercising. If  you don’t pause to replace the lost fluids, your output will drop significantly. To maximize your performance, it is important to replace lost fluids even before you ride on the bike and should continue while you are on the fly.

Hydrate frequently to lower your body temperature

A strenuous exercise like biking can cause your body to lose about 0.2 to 1.2 liters of sweat every hour. If you lose just about 2% of your body weight, you can feel too exhausted. A headache will also be a usual problem as well as a dip in your total physical and mental performance.

Losing much body fluid without properly replacing it, will eventually result to dehydration. When it happens, your plasma volume will decrease causing your blood to be more viscous or thick. This will drive the heart to worker harder and increase your heart rate. This also results in an increase in the body temperature. Thus, continuing the process. If you don’t get to replenish the lost fluids, dehydration can your internal thermostat and decrease the blood flow to the skin and increase the absorption time of any fluid taken.

By the time you feel that you are thirsty, your body has already lost about 2% of its weight. And by the time that the water that you drank leave your stomach, you are, again, thirsty for more. Thus, it really is a smart thing to being one the best water bottles for cycling so you can sip every 10-12 minutes even while on the road. Drink enough to match the intensity of your activity, the current temperature, as well as your body’s overall need.

Set your schedule

Set your schedule

Riding for just a few minutes but on different grounds will trigger different body system response. You’ll feel easily exhausted (thus, feeling the urge to drink more) as your muscles are working harder, you are sweating faster, and your heart is beating faster. At this point, your thirst level may be affected by yet another factor– your psychological condition. Your emotions are intensified, especially if you are racing to reach the finish line. Your tendency is to feel a heightened need to drink more water. As such, you may want to drink more than what your body actually requires.

There’s a danger to that. You may find yourself guzzling more when you actually need is just a few sips from your water bottle. Many athletes do not realize this, but there had been several cases overhydration in the past that had caused a number to suffer from a life-threatening condition called hyponatremia. Drinking too much may dilute the sodium content in the body. This condition can cause mild problems like a headache, dizziness, and fatigue. However, it can also trigger more serious concerns like spasms, seizures, and even death.

Before you go cycling, it is best that you plan your hydration timing as well. It is important that you prehydrate as well so you will be at the peak of your energy level even before you start to bike. It is also smart to drink at regular intervals to ensure that any lost fluids are replaced immediately. Once you are done cycling, you” still need to drink more to stay ahead in quenching your thirst.

A sports drink can be a good fluid replacement

When you bike, you lose more than just water. You also need to replenish essential nutrients. Many sports drink contain electrolytes, carbohydrates, and other nutrients that can keep you on the go even when you don’t have water around. Just make sure you’ll have something you’ll enjoy drinking at any time.

Cycling as a sport or as a hobby is not just physically draining. It can also be mentally challenging. To keep in top shape while on the road, you need to be properly hydrated. Bring one of the best water bottles for cycling so you can bring it anywhere you turn and you can keep it longer if it’s properly maintained.

 

Tips For Cleaning Cycling Water Bottles

Just as hydration is critical in any athletic sports, so is the container that holds the water. Filthy water bottles can be incubators of bacteria, mold, and mildew. It is even more dangerous when the bottle is kept with leftover sports drink mix. The longer you keep them untouched, the greater the danger they pose to your health. It is essential that you keep them fresh and clean more often than you think you should so you can enjoy your water bottle for more years of use.

Tips For Cleaning Cycling Water Bottles

Here are some helpful tips you need to consider to keep the grime and the germs off your water holder and the liquids that you drink while on the go.

  1. Wash them after every use. Just as you would want your drinking cup or glass thoroughly cleaned before and after using them, you would never want to drink from a water bottle that you have missed to clean. You can’t be sure what you leave on its lid every time you open the bottle as you ride and drink. If you don’t have soap and water at the moment, even just rinsing the bottle will do.
  2. Wash the bottle with your hands. The easiest way to clean your water bottle is to use your hands to rinse or wash it with soap and water.
  3. Use a bottle brush. It is easier to clean hard to reach parts of the bottle with a long-handled bottle brush. This can remove the sticky residue better and easier than just rinsing the water.
  4. Clean the water bottle cap. You may have cleaned the water bottle for cycling thoroughly, but did you remember the bottle cap? Note that as your bicycle moves, the fluid inside your water bottle also touches the cap. The same thing happens when you drink from the bottle. Make sure to clean the bottle cap as well. You can squeeze into the bottle cap some soap and water or use a brush to remove the sticking grimes and other residue clinging to it.
  5. Avoid the dishwasher. The dishwasher, although an easier option may melt the plastic material that the bottle is made of or affect the material composition of the water container. Some of the chemical compounds in the bottle may leach when they are subjected to heat.
  6. Avoid harsh cleansers. Bleach, in particular, may not be easy to remove even if you think you have washed the water bottle thoroughly. If you have to use any harsh chemical to clean your water bottle, it may be time to throw it away. Note that these chemicals may contaminate any liquid that you will fill the bottle the next time you use it.
  7. Allow the bottle to dry completely. You can leave it open or upside down in a drainer until it is totally dry. This will make sure that no cleaning compound or water that you used while cleaning the bottle will remain in the bottle that would eventually mix with the drinks that you will fill it with.
  8. Use baking soda and vinegar. If you think that washing the bottle with soap and water is not enough or that the smell of its previous content still lingers, use some baking soda (a tablespoon or two will do) and half a cup of vinegar. Leave the mixture in the bottle for about 60 seconds before cleaning the insides of the bottle and the cap with a brush.

If your water bottle sits long enough with liquid in it, it may grow different types of unhealthy organisms. Make sure you keep it away from heat and do not drink the content of any water bottle that has been exposed to heat or kept in a closed container where there is very high temperature. Consider the tips that we have provided above to make sure that you are always drinking fresh and clean water or liquid from your water bottle.

Be safe on the road and while on the go. Bring clean water to hydrate while cycling. You can be more and do more when you keep these things in mind.

GAME ON ……

Yesterdays stage was Game On from the Get Go – Stock Standard TDF Mayhem. The last climb was fierce and again VDB was there in the thick of it. My intuition tells me this race is about to explode after todays stage. Someone is going to hit the switch and turn it up a mega notch!!

On other interesting facts from the tour the Hotel we stayed in last night was straight from 60′s porno! We had carpets walls!!! Dam if only they could talk. A different hotel every nearly every night you certainly get in to a routine. Rooming with Charlie has been great we get along really well and sometimes we don’t even need to say anything to each other to know what the other person is thinking …. This oftens happens in the peleton too – Its a great tool to have too :-)

Put the Dogs away there’s going to be fireworks!

Yesterdays stage was all about keeping it tight with the other GC riders until the last climb. We worked well and VDB was right where he needed to be when the action started. VDB stuck fat on the last climb – impressive!

Todays stage with the final climb up the Port de Bales is sure to really start the fireworks! A Hors Category climb that peaks at 1755 meters before dropping down 1600 meters over the last 11.5 km. Thats gonna be some fast descending and there will be riders willing to take risks! One to stay up for if your back home in Aus! Enjoy.. ML

Pancakes – Dam fine Pancakes!

Pancakes – Dam fine Pancakes!

Thats what I had for breakfast this morning! A big ol plate of pancakes – Delisious really!! Jack and Luke are two of my biggest new fans … they are from Beaumaris Primary School in Victoria. So boys although I am eating Pancakes for breakfast I am not condoning you to get your mum to drive you down to Macca’s tomorrow morning before school unless of course you are going to ride 199.5 kilometers over 4 of the toughest mountains in France – then its perfectly ok! 

Speaking of Pancakes todays stage is the far from Pancakes … There will be some heavy smack down of the start today and I’d like to throw a through shapes into the mix. Again my family is in the area, there a big bad Mountains on the course route and the weather is quality so its generally  a great time  for activities in France at the moment.

ML

Ride into the Storm

Ride into the Storm

Well the weather has finally had a malfunction and turned super ordinary!

With the weather will come more mayhem and rukkas for the last Mountian stage ….. My Theory the best approach is to ride directly into the face of the storm and investigate what happens then!!

Stay tuned todays going to have more action than Die Hard  and all its sequels!

ML

Red Wine is Rich in Antioxidants

Red Wine is Rich in Antioxidants

I think my antioxidants levels might be high after I get to Paris and enjoy a glass or two of wine and to say I am hankering for a beer is an understatement. I am also at a deep point emotionally ….. I am suffering a deep and highly involved craving ….. its a craving that is going to be dealt with and dealt with, with Authority. I don’t care what they put on their Fries in Paris I am going to be devouring some McDonlds in the very near future.

MMmmmmmm ML

Wrap up of TDF and everything Since

Wrap up of TDF and everything Since

It seems so long ago now, sitting in my room on the second last day of the TDF. On thi particular evening I was in a  trance filling out my new job aplication for McDonals simultaniously watching an Animal Planet program about black leopards in Malaysia. when the general feelings suggest that its time for the race to finish, i couldnt help but take mental note. While regular team process, and thankfully stress free environment blessed the OmegaPharma-lotto crew with an ensemble of depth and quality, the long tour days have a tendency to drag into a mega blur, leaving all colour and excitement somehow dwindling as the end draws near.

I was blessed to have my Mother and brother returninig to Italy aftrwards. This experience with ’Buddha’ delivered a prime opportunity to take a brief hiatus from the cycling progam whch had been quite loaded, if we can call it such! What insued shortly afterwards can olny be described as a quality replenishment of resources. Giving the prior working months had generally left me feeling somewhat subsiduary to normal.

Sadly I must digress from revealing the full extent of our involvement here, yet it was marvellous to be with my family and freinds in this part of the world I love. however, a simple example is only to describe a short game of (attempted) golf, played shorlt before my kinsmens departure. Although we had taken 100% precaution through a long warm up session at the driving range previously, the game of nine holes (cut short due to bad light) eventuated in all balls illuding us by the 7th green. Golf is not the easiest sport in perfect light, but the darkness provided additional challenges to the topography, obviously. As the darkness krept in and rain fell violently it was time for the ball-less crew to call it a night. The surrounding hinterland was being peppered by lightning, so in reality just wanted to get away from metalic objects.. Sadly, we were so late to get back to the club-shouse the place was locked, along with the gates to exit the venue. Like a scene from a badly produced war film, we drove through previously un-touched forest (front wheen drive Audi) to eventually come across a road tha seemed functional.. The brilliant lights of Varese were then in front of us, leading our commando unit directly to McDonals. Ronald cannot stop smiling, but I wasnt on his wavelength by that stage..

Im off to GP Ouest France this Sunday to kick in the new portion of the year.. Followed by two interesting races on the 10th & 12th(Sep) in Quebec and Montreal Canada.. All of which lead directly into an exciting set of races in italy during October, where I plan on finishing the season with great expectations..

Hope everyone is very well out there!       Matty Lloyd

2011 bumpy start

As if I haven’t acknowledged the extensive time portions between website updates!! If I had anything massively huge to write about- I would have.. In direct opposition, my time spent after the 2010 season was so different from the world of bike riding, the website would seldom provide any avenues to deliver what the reader would consider AMAZING.. Why: becuase I’de broken a whole bunch of shit and spent more core time anhancing the activities I would sample only given the scarse opportunity (eg: family, friends and the people in the comunnity). This time without bikes I took as a purely transitional stand-point, and made it 100% clear the repercussions would be of the highest quality potentially obtainable..

2011_bumpy_start

It was late December, and while mianderring down the sweet streets adjoining st.kilda and Balaklava I’de obviously miss-placed myself and woke up in melbournes Alfred Hospital, with a shattered humerous bone structure and two compressed virtibrea (just to shed light on the subject, if anyone was unbeknowest ‘i was buckled’).. After nearly 3 hours of surgery, I was set free on christmas eve, giving ample time to sample some sweet red wines, sending my condition into 50% coma, and relishing my freedom with the people I spend least time with, but wish to spend the most with, in my family and closest friends. To them, the view of my corpse being some way retarded was nothing to be taken presumptuously. It’s happened before..
But now we are here! I have just aquired a house near the mountains of Varese, in my most adored city of Italy. And if it comes down to a simple equation- Will I make it back for the Giro and the Tour?? If I was a subtle person I would say, “potentially”. But essesntially you’re not dealing with that type of creature, and i’ll be making some different changes and manipulations to the race and training program in order to MAX-OUT the possibilities in May to produce some quality center-punch.. I’m going deeper into the mountains as before given the characteristics of this years Giro, and I’ll be be developing some new surprises only to be seen once the phiasco commences..
Frear not- I’m back on the international web or whetever it’s called these days, so feel free to serve it up, and I’ll tell you just how it is from my end… And if you don’t like it- It is what it is!
Take care out there! Like I do…. Matthew-Lloyd