High heat & humidity

hibiscus09

I just started riding about 3 1/2 weeks ago (first time ever -- last bike was a 10 speed in high school -- I'm 41 years old). I've been doing great -- working my way up to 23 miles on a century training plan so far. However, I was at Kiawah Island & now I'm back home in Columbia. Today, it's supposed to be at 105 (heat index) and humidity in the 90% range. Yesterday was about the same. Do you guys train in this stuff? I don't want to be a whimp, but I don't want heat stroke either. I'm drinking plenty of fluids & take Gatorade on my rides. This a.m. at 7:00 it was 80 degrees & the humidity was 91%.

Should I just workout indoors? Or get my hiney out there? Thanks!

rlroadie

...to answer your question about training in high heat and humidity - Yes! I live down here in Atlanta and we're having the same heat indexes that you're having and it hasn't stopped us from training yet - as a matter of fact, we're doing a century this weekend and the temps are supposed to be in the 90's and humidity in the same range.

You need to do the training to get acclimated to the heat and humidity we have in this area - yet, you need to work up to it at a pace that's comfortable for you and doesn't overtax your system. As long as you're drinking plenty of fluids, replacing your electrolytes and watching yourself (from getting overheated), you shouldn't have any problems - if you can, try to get out in the early mornings or later in the evenings when the temps are lower than at mid-day...

Hope this helps,

rlroadie

hibiscus09

Okay. Thanks for replying. I'll start heading out early in the morning and see how it goes. I do drink tons of water & take gatorade on my rides, so maybe I'll do fine. I weenied out today & did an hour on a stationary bike after lifting weights -- no fun.

Good luck with your century!

rlroadie

...no problem - here is something else you should think about - this was copied from I site I have been studing on nutrition and sports....

" ...Now, in addition to potential dehydration, another problem arises ... over hydration. One well-known expert studied the performance of endurance athletes and noted that typically the front-runners tend to dehydrate, while those in the middle to back of the pack may be over hydrating. Both are suffering from a condition known as hyponatremia (low blood sodium). Over hydrating causes what is known as “dilutional hyponatremia,” or an overly diluted level of sodium and electrolytes in the blood. In essence, this is as bad as under hydrating in regards to cramping, but with the added disadvantages of stomach discomfort, bloating, and extra urine output.

Far too often athletes adopt the “if a little is good, a lot is better” approach. This can lead to significant problems when you’re trying to meet your hydration requirements. All it takes is one race where you’ve had to DNF due to cramping and you start thinking, “Hmm, maybe I didn’t drink enough.” Next thing you know, you’re drinking so much water and fluids that while your thirst is quenched, your belly is full beyond the point of comfort, and you’re still cramping. Under most conditions, about 24 ounces of fluids per hour is the most your body can absorb and efficiently utilize. If you feel it is necessary to consume more, remember that you will need to consume even more electrolytes to offset the increase in fluid consumption..."

Just be careful about over hydrating, especially as hot as it's been lately...and always take a recovery drink at the end of your rides to replenish...

Again, hope this helps...

rlroadie

hibiscus09

Thanks -- I've read a little about that before. I'll try not to overdo it.

2LAP

Adults need to exercise at temperature to acclimatise to exercise at that temperature. Whereas children can rest in the temperature and still acclimatise for exercise at that temperature. Lucky children!

Moral, you need to exercise in the temperature you are aiming to acclimatise to that temperature. The exercise needs to be specific to the exercise intensity and volume that you are trying to acclimatise.

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