To drink or not to drink?
More water does not equal better performance for cyclists
Ask cyclists how much and how often to drink during a long ride and you’ll get almost as many answers as there are cyclists. Some believe in reaching for the water bottle often and some drink more sparingly. Then there are those who follow a very strict regimen involving precise quantities of water consumed at regular intervals. Who’s right? That’s the question a team of researchers tackled in the review paper much water. It’s also worth noting that the majority of elite cyclists participating in 40-km time trials don’t reach for their water bottle. Instead, they tend to drink before a race, which allows fluids to be adequately digested before getting on their bikes.
As for rides longer than one hour, the researchers concluded that following a protocol as simple as drinking when thirsty improved performance similar to more regimented hydration protocols and resulted in better times than not drinking at all.
That said, there are a lot of variables to take into consideration when determining how much to drink during a lengthy bike ride.
“Both drinking to thirst and planned fluid intake are viable strategies and their use should be based on the cyclist’s preference, environment, course, type and duration of event, rules and opportunities to drink,” the research team said.
This seemingly sensible approach to deciding when and how much to drink is similar to that recommended to runners who, like cyclists, have been guilty of thinking that more water equals better performance.
So while most cyclists know enough to increase their intake of fluids in hot and or humid conditions, most don’t adjust according to how far they plan on cycling.
“Providing a set fluid prescription and volume as a blanket guideline and replacement strategy clearly does not offer a benefit to cycling performance for all individuals over a range of exercise durations, intensities and environmental conditions,” the researchers said.
There may be some circumstances — such as cold weather conditions when your thirst mechanism falls behind your body’s actual need to replace fluids — when a more planned drinking strategy is necessary. In those teachers.
Natalia Mehlman Petrzela is an associate professor of history at The New School who is researching feminism and group fitness. She started teaching the high-energy cardio and strength Intensati Method, which includes vocal affirmations. “When you’re sweating, your heart is pumping (and), there is science that shows you’re open cases, the researchers concluded that cyclists should aim for 0.150.20 mL of fluid per minute per kilogram of body weight for rides between one and two hours, and 0.14-0.27 mL of fluid per minute per kilogram of body weight for rides more than two hours.
The bottom line is there are performance consequences for cyclists who drink too much and drink too little. So avoid emptying your water bottle during short, intense rides, even on hot days. But let thirst be your guide for most distances that keep you on your bike for more than an hour. This simplified plan not only requires less preparation before getting on your bike, you’ll pay less attention to the mechanics of staying well hydrated while in the saddle.
So go ahead and give yourself permission to be more in the moment when on your bike and forget about worrying about the right time to grab your water bottle. or particularly susceptible to your mindset,” she said.
A class in Intensati, created by Patricia Moreno, includes squats, lunges, side roundhouse kicks and punches while chanting somethitng like “I am strong.”
“I felt I finally had the words to express something I’d been feeling but didn’t have an outlet to,” said Petrzela. ASK AMY
Recently on Facebook, I shared my story from a former relationship, involving how poorly I was treated and how his sexual assault resulted in me getting pregnant and — after weighing all of my options — choosing to have an abortion. I finally felt strong enough to tell this story without being ashamed.
Well, my (future) sisterin-law saw this post, and chose to tell her parents.
Now my future mother-in-law has either been told or has misunderstood this as me getting pregnant and having an abortion with my fiance (her son), even though all of this happened before I even met him!
She is acting very rudely toward both of us, and refuses to speak to him when he asks what is wrong.
Naturally, I am upset with my future SIL and do not want to be near her or her mother.
This betrayal of trust has hurt and angered me, and these gossipy people are spreading this venom through the family instead of asking either me or my fiance about it. How do I make it stop? I feel I can never trust SIL again, and have restricted her view of anything I post on Facebook.
I also feel betrayed that they are all talking ABOUT us, rather than coming to us to ask questions. It hurts, and this has definitely damaged what little relationship I had with them in the first place. Any advice? — GOING CRAZY
First of all, I applaud your choice to tell your story. Given abortion’s place in our current cultural conversation, telling the truth about your own choice is laudable. (I also completely understand why women also exercise their right to keep their legal choice for abortion private.)
Unfortunately, despite what you say, you don’t seem fully ready to own your decision to disclose your assault and abortion.
And so, here’s a word about social media: When you post something on Facebook, you are taking your news public, regardless of your intention.
Surely you have heard the admonition that you shouldn’t post anything on social media that you wouldn’t be happy seeing on the bulletin board at work? Well, Facebook is the world’s bulletin board.
Ideally, you would have anticipated some confusion or push back from others, and you would have informed family and future family members about this before going public.
I agree that this news was not your sister-in-law’s to tell, but — given the nature of your posting, you shouldn’t have been surprised at her disclosure.
If there is obvious confusion about your posting, you and your fiance should make an attempt to address it directly with family members by repeating your original story once (or sending them the text of your posting). Asking, “What’s wrong?” and then being upset when they don’t answer doesn’t count.