Some Great Advice From My Coach, Brian Lariviere, the brains behind my training.You may have seen a similar e-mail from me last year, but it all bears repeating. The warm weather is welcomed by some, and met with dread by others. I’ll personally take it over the bitter winter days, and one reason is it’s just easier to dress accordingly there’s simply less laundry to do!
Many of you are coming into your big races and events of the year and some are just beginning to throw down. Either way, your intensity is increasing, and for many, the volume is going up a bit, too. In order to get the most from your racing and training, make sure you take some extra steps to give yourself every advantage possible.
1. Drink enough fluids during the day. I use a gallon jug of water at work to be sure that I’m getting in enough water. Sometimes trying to count bottles or glasses can be misleading and rely on you remembering more information throughout your day. And it’s better for the environment to refill. Everybody has different hydration requirements but it’s widely agreed upon that athletes need more water during hotter temperatures. However, you can overdo it, so be mindful of the quantity you take in
How much water do you need?
Every day you lose water through your breath, perspiration, urine and bowel movements. For your body to function properly, you must replenish its water supply by consuming beverages and foods that contain water.
So how much fluid does the average, healthy adult living in a temperate climate need? The Institute of Medicine determined that an adequate intake (AI) for men is roughly about 13 cups (3 liters) of total beverages a day. The AI for women is about 9 cups (2.2 liters) of total beverages a day.
What about the advice to drink 8 glasses a day?
Everyone has heard the advice, “Drink eight 8-ounce glasses of water a day.” That’s about 1.9 liters, which isn’t that different from the Institute of Medicine recommendations. Although the “8 by 8” rule isn’t supported by hard evidence, it remains popular because it’s easy to remember. Just keep in mind that the rule should be reframed as: “Drink eight 8-ounce glasses of fluid a day,” because all fluids count toward the daily total.
2. Drink enough during training and racing. It’s hot…you’re going to sweat more. What’s enough? 20-40 ounces per hour and sometimes more depending if you’re a heavy sweater. It’s impossible to “stay ahead of it” as we used to always say. We understand now it’s really about minimizing the dehydration as much as possible.
3. Eat enough during the day and during rides. The hotter weather sometimes suppresses your appetite, so watch your intake.
4. Cool yourself during and after workouts and after races. The recovery process is sped up the faster you can cool your core. It’s also great for the joints and muscles. A cold shower, or a sit in a cold stream can do wonders. The stream idea can be used mid-ride, too. I’ve found these techniques to be VERY effective.
5. Apply lotion and sun screen. If your body’s resources are being used to heal damaged skin, it’s less energy that you can spend on repairing the damage done by racing and training.
6. Eat foods that agree with you. Find those trigger foods and avoid them when in the height of training and racing. If your body doesn’t digest well, it can’t use those nutrients for your riding and racing goals.
7. Take time for yourself. Try to eliminate stress as much as possible and take a little time for yourself each day. You can’t add hours in the day, and stressing over not being able to train like you would to won’t change anything.
8. Keep smiling and have fun! Remember why we ultimately all do our great sport!
Work hard and recover harder!
Brian Lariviere is a USA Cycling Level 2 and TrainingPeaks Level 2 Coach and has been helping cyclists of all ages and abilities reach their goals since 2005. Coach Brian is the owner of BJL Coaching, LLC. For more information on customized coaching and other services that BJL Coaching provides, please visit www.BJLCoaching.com or shoot Brian a note at BJLCoaching@gmail.com