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Impact of Heat on cycling execution - training or racing

Joseph LombardiJoseph Lombardi
in General Training Discussions

 There is a fair amount of information and discussion and tools for determing adjusting your running expectations based on heat...what the general consensus on cycling impact?

Yesterday I went out for 100 and cooked myself...drank at least 5+ bottles over 5 hours and still lost 6 pounds...granted this was my first "hot" ride this year so acclimation is not there and it was also my longest ride to date this season ( I have had two very stong 70-80milers within the past 4-6 weeks in cooler temps...but yesterday...not happy.

Considerations on how to approach pacing, effort, expectation in 90+ temps? 

Based on other posts I think this would be a worthwhile topic for the Wiki

Comments

  • William JenksWilliam Jenks
    Yeah, I'm no expert either and don't have enough experience to have a great handle. I find that my need for water is 2-3 times what it is in moderate conditions. (In good weather, I'm a minimalist...sort of like what the hammer literature says...a bottle and a couple hundred cal/hour). I also feel like I need more calories and that my watts decline about 5%...but this is all just guesswork.
  • Coach PatrickCoach Patrick
    Matt Samojeden did some massive data analysis on this, the challenge is that we all ride the bike differently in terms of effort (my .72 as an experienced athlete is different than your .72 as a noob), and we all experience different rates of cooling on the bike (some feel cooler than others). There are other elements, but those come to mind for me.

    If you know you are heading out for a hot ride you should:

    * slather in sunscreen.
    * plan on about 60oz of fluid PER HOUR, mostly sports drink with sodium or supplement with salt.
    * food needs to be consumed earlier as later in the day will be harder.
    * understand that you can't ride the same overall effort as a cool day, so dial things back to and acceptably hard effort given the conditions. IOW, a "good" ride for me on a 65-degree day involves lots of FTP and suffering...a "good" ride for me on a 100-degree day involves steady effort and no fade at the end.
  • steveperxsteveperx
    What Patrick said. The hotter and more humid it is the more I sweat on the bike. That requires a lot of electrolyte replacement for me. Conversely, if it's hot and dry (like here in Colorado), I can get a way with more water and less sports drink... but I still need a lot of fluids. And efforts have to be modified for super hot days.
  • Joseph LombardiJoseph Lombardi

     I hit my 95mile  Sunday route again today...departed a bit earlier in the day and the temps cooler overall...I drank more earlier...and I ate more....also toop 1 S-cap per hour...had a much better outing...out and back and was able to negative split the return...but I would like to do a few more of these...to be more comfortable in the 5+ hour range. I think that and more acclimation will help.

  • Matt SamojedenMatt Samojeden
    Joseph, the following thread may be of some help. 3 X on Patricks comments.

    http://members.endurancenation.us/Training/TrainingForums/tabid/101/aft/6836/Default.aspx

    Matt
  • Paul HoughPaul Hough
    Yes to what Coach P says. No to Hammer Nutrition's quack science.
  • Rob MohrRob Mohr
    i've been doing some longer rides in the heat and have been wondering the same - thanks for posting this question joseph.

    great responses but how the heck are you riding with enough water/sports drink for 60oz per hour? feel like i need a sherpa to come along for these rides. but seriously, how are you managing this?
  • bkcomiskeybkcomiskey
    @Rob: My epic solo remote hydration set up is profile aero drink in front (32 oz), 1 EN purist bottle on frame with inifinit (26oz), 2 EN purist bottles on rear cages (26 oz ea), and 2 water bottles in cycling jersey (22 oz ea). The key is a good cycling jersey with 3 pockets that hold bottles nicely on the side pockets. I use the center pocket for repair kit. I like the desoto cycling jerseys for this.
  • cgres123cgres123
    @ Rob , that is a good question with many a flavor of answers, As Brian suggested he is his own sherpa and if that works for him right on....

    I will usually have a 4 bottle set up , 2 low 2 behind me. with water between my aero bars in a container that fits nicely in that area.
    Since it is a RR I don't expect to grab a bottle of water on the fly every 15 miles. I consolidate my nutrition so that each bottle is a 2 hour bottle and
    sip the water to dilute the mixture. This method can hold out for quite a while but if its crazy hot, I wont dig a hole for myself to .... hang on, I'll stop and
    buy water. Its an RR think of it as a piss stop/ flat tire what ever stuff happens. Another advantage of that short break is that when you do get a flat or
    any other obstacle that stops you. You learn real quick how HARD it is to get rolling again. So suppose nothing happens during your race. You have your
    nutrition ... power on. You need a potty break/flat now you know what it takes to get your head back into the game. Most folks just think of power on, well
    guess what sh** happens so ya need to adjust.
  • Peter GreaggPeter Greagg
    @ Rob — I use a 32 oz Profile with fuel concentrate in it with 2 x bottles behind the seat of water and 2 x bottles of water in my jersey.
    I do two loops from home so I potentially can drink 8 bottles of water plus fuel.
    If its really hot, I return home more often.
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