Category: Training Tips

Beat the Heat: Why Every Cyclist Needs a Hydration Strategy

Training in the early morning hours to escape the scorching afternoon heat has become the new normal for many of us. But this shift in our riding patterns serves as a stark reminder of just how crucial it is for cyclists to maintain stable blood glucose levels and avoid the dangers of hypoglycemia.

The Changing Risk Landscape

Traditionally, hypoglycemia was primarily a concern for ultra-distance athletes and those tackling multi-stage events. However, with soaring temperatures across Europe becoming increasingly common, the risk of blood sugar imbalances now threatens every cyclist, regardless of distance or experience level.  As we know even mild dehydration will lead to a drop off in your power output.

The Science of Individual Sweat Rates

Eight years ago, I had the fortune of discovering Precision Hydration at a TrainingPeaks conference. Their demonstration was eye-opening – they revealed the enormous variation in sodium loss through sweat between individuals. What struck me most was their approach: following a comprehensive sweat test, they develop a completely personalized hydration plan tailored to your unique physiology.

The best part? This test is a one-time investment. Your fluid and electrolyte loss patterns remain remarkably consistent throughout your life, meaning the insights gained from a single test will serve you for decades to come. Sweat Test Details

Personal Results and Peace of Mind

Following my own sweat test, I was relieved to discover that while I’m certainly a heavy sweater, my electrolyte losses fall within the normal range. Armed with my personalized Precision Hydration plan, I now have complete confidence in managing my fluid intake to maintain peak performance, even in challenging conditions by consuming the correct amount of sodium the night before and again about 90 mins before the event starts.

Why This Matters More Than Ever

The extreme heat patterns we’re experiencing this summer aren’t anomalies – they’re becoming our new reality. As temperatures continue to rise and heat waves become more frequent, having a scientifically-backed hydration strategy isn’t just beneficial – it’s essential.

Take Action

If you haven’t already explored personalized hydration testing, I strongly encourage you to investigate this area. Understanding your unique hydration needs could be the difference between a podium place or fighting to hold a wheel.

To learn more about sweat testing and personalized hydration plans, visit Precision Hydration or similar specialized companies to discover their comprehensive range of testing services and tailored hydration products. https://www.precisionhydration.com/us/en/

Is there ever a right time?

To develop and excel as a cyclist it takes time.  Early on we often see rapid changes in a rider’s performance, and then as the months and years pass the physiological changes continue, but often at a slower rate, especially in highly trained athletes.

 

It can take up to 10 years for a rider to develop fully, in the first 5 years we see predominantly physical development and the later 5 years cognitive development, so it’s never too late or too early to start.

The 2024 season in the northern hemisphere is now underway so the opportunity to be at your best for an event this summer are more limited, but with the correct plan, with the appropriate amount of loading and recovery, designed around your specific events requirements, improvements can be made.

If you have never been coached before or followed a plan tailored for you and your event needs, then there is no better time to start.  With continuity of training time, support from your coach, you will get so much more from your training and events.

 

So what are you doing this weekend?

I will be spending mine with a pad of paper, lots of fresh coffee reviewing this season and thinking ahead to 2023 and outlining my Goals for the next 12 months.

To help set new Goals, with my teammate we will start by looking at what went well this year, what we will do differently next time and what was our proudest moments.  Review our previous Goals and for those we did not achieve, evaluate what prevented us from reaching these, and how we can overcome these moving forward.

It takes time but the journey can be a revealing and an exciting one.  It’s always helpful to have someone to talk through the whole process as we can often be too critical and sometimes blinkered to our own limiters.  I love this process as it’s a great motivator ahead of a long winters training period.

Just 150 days to go until I will be back out there again #legatoracingteam