- Work out how much you need to drink.

Australian Mountain Bike - - Nutrition -

Be­fore you can fi­nalise a hy­dra­tion plan, you need to know how much to drink. An easy way to tell if you’re drink­ing enough (or too lit­tle or too much) is to step on a scale be­fore and af­ter a ride (this is what we call a fluid bal­ance test). Take note of how much you drink through­out the ride as well. If you weigh less af­ter the ses­sion than you did at the be­gin­ning, you need to drink more. If you weigh more, you’re drink­ing too much. Ideally you can ride hard for an hour and use this as a base mea­sure­ment, mul­ti­ply­ing the amount by the length of the ride you’re do­ing. For ex­am­ple, if you weigh half a kilo­gram less af­ter an hour in nor­mal con­di­tions, then it’s likely you’ll lose roughly 1.5kg af­ter a three-hour ride if the con­di­tions are the same and you’re drink­ing at the same rate.

- Think about the con­di­tions.

Your fluid needs will change de­pend­ing on the con­di­tions. You need to be able to adapt the amount you drink de­pend­ing on tem­per­a­ture, wind, sweat rate, train­ing in­ten­sity, du­ra­tion and alti­tude. Hot­ter tem­per­a­ture, more wind, higher in­ten­sity, longer du­ra­tion and higher alti­tude all in­crease fluid needs so fac­tor this in. Re­peat the fluid bal­ance test ex­plained above when train­ing in dif­fer­ent con­di­tions so you get a feel for the dif­fer­ences in your fluid needs and can ap­ply that when it comes to rac­ing. This way, if you find it’s a par­tic­u­larly hot or cold race day, you’ll know how to ad­just your hy­dra­tion plan.

- Think about what hap­pens af­ter you step off the bike.

It is not nec­es­sary or prac­ti­cal to re­place all fluid losses dur­ing a train­ing ses­sion or race. In­stead, use the next four to six hours af­ter you get off the bike to re­hy­drate. To re­hy­drate prop­erly you need to drink one–and-a-half times the amount you lose in weight (re­fer back to your fluid bal­ance test). So, if you lose 1kg dur­ing a three hour race, you need to drink 1.5L in the next four to six hours to make up for it, all be­fore you head to the pub!

Newspapers in English

Newspapers from Australia

© PressReader. All rights reserved.