Hey Josh,

Thanks for the info and the comments. I continue to look at what to
carry and how much to consume. I try to get hydrated before the ride,
and carry as much water and stuff as I need. Unlike you, however, I
don't have easy access to some to the Gue and Hammergel and stuff that
is so popular, as my nearest bike shop is something like 35 miles away.

I appreciate the insight about the size too! Us normal sized riders,
can't do the stuff that some of those cycling dwarf's do and get away
with it.

Am just back from a short ride around noon time on Sunday. The trike
had a flat tire on the rear and I used one of my spare tubes to fix
it. I'll be ordering some more tubes, and some tire liners about
September...

Thanks again!

Tractor Tom in Okeechobee

--- In SouthFloridaRecumbentRiders@yahoogroups.com, "Joshua Beatty"
<sprout_4u@...> wrote:
>
> Hey Tom,
>
> Lets not forget that us bigger guys (over 6'3") tend to have more
> body surface to have to cool down by sweating, so we sweat more in
> volume, and if you are a little overweight like me its worse. So
> knowing this, I have to do a little preplanning before I do long
> rides including taking a multivitamin, bringing food high in
> potassium (Bananas mostly), most importantly I bring something to
> repenish my electrolytes, I have been using NuuN tablets lately, you
> can carry them with you and any bottle of water and one tablet is
> good for 45 mins, I also start drinking before I leave. A couple of
> years ago when I dehyrated myself on a ride, I learned from someone
> that the body will protect itself and your legs will stop sweating
> first so your core can still sweat and keep you cool, so look for
> this first sign, if you see it take a break and intake some fluids.
> This year after I dehydrated myself in the MS150 I learned something
> else, you can eat calcium tums to take away the leg cramps during a
> ride.
>
> There is one more thing I learned, when seeking advise from books,
> articles or on forums like this know the size and condition of the
> person giving the advice. If they are 5'4" tall and weigh 140 lbs
> and ride 350 miles a week; 1 20oz bottle of water an hour may work
> great for them but how well will it work for someone say 6'6" and 290
> lbs who rides 350 miles a month, this is were taking Jose's advice
> and seeing what works best for you is extremely important.
> I know how scary that souds "listen to Jose" but it is great advice.
>
>
> Josh
> Atlantic Bicycle
>
>
> >
> > Hey guys, All of those tips are fine but I hope you keep in mind
> what Sergio said.
> > You MUST experiment. Everybody is a bit different and what works
> for some does not
> > work for others. As an example, Gatorade has way too much sugar for
> me and possibly
> > not enough Sodium. So..... when I drink Gatorade on a long ride, I
> feel like crap.
> > The liquid just sits in my stomach while my body begs for
> hydration. Too much water
> > and/or GatoRade and you risk diluting your Sodium levels which is
> not a pretty
> > picture (again, too much, means.... A LOT of gatorade but how much
> will it take
> > to lower your sodium levels, depends on a lot of factors.) Long
> rides in hot weather
> > may call for electrolyte supplements. But again......as Sergion
> correctly pointed
> > out, you must experiment!!!
> >
> > Jose A. Hernandez
> > Bike Within Your Means
> > www.CyclingSolutions.com
> >
> >
> > ----- Original Message ----- From: bill_stevenson@ Sent:
> 7/29/2008
> > 10:22:54 AM To: SouthFloridaRecumbentRiders@yahoogroups.com
> Subject: Re: SFRR: Hydration
> > and food issues....long rides
> > Tom,
> >
> > I am at work and can't get you the exact title until tonight, but
> there is a good
> > book entitled Cycling Past 50 by Joe Friel that you should buy. It
> is available
> > from Barnes &Noble et al. There are a whole lot of issues not least
> of which is
> > heat and humidity. It is instructive that our military reduces the
> requirements
> > for physical fitness tests for soldiers based on climate and
> elevation extremes.
> > As we get older there are additional issues that make the challenge
> even trickier.
> > My advice to you is to go slow and don't get impatient. It will
> take longer to reach
> > performance goals than in did in a milder climate for a younger
> man.
> >
> > One thing that I found it that for rides that will last not more
> than one hour,
> > water is fine. For any ride that will last longer than 1 hour, use
> Gatorade or similar
> > right from the beginning. Also, from your description it sounds
> like you bonked
> > more than dehydrated. Meaning you used up all of your blood sugar
> and when that
> > happened you were exercising at a rate higher than your body could
> accommodate from
> > stored fat. If my read of your symptoms is right, you would have
> been able to ride
> > longer with the same level of hydration if you had either increased
> your intake
> > of calories, or decreased your speed, or a little of both. Here
> too, you would have
> > benefited from eating sooner. What you eat is also an issue. Mars
> bars and the like
> > are not suitable. Powerbars or similar foods designed for sports
> nutrition have
> > been proven to work well for most people. The specific brand you
> choose is less
> > important.
> >
> > In sum, buy Joe Friel's book, drink sports drinks the whole time on
> every ride that
> > will last longer than an hour, take in food sooner rather than
> later and decrease
> > your intensity as time goes by to allow your body the time
> necessary to convert
> > fat to energy.
> >
> > Regards,
> >
> > Bill
> >
> > -------------- Original message from "Tom Timmons" : --------------
> >
> >
> >
> > Hello again from the top of the lake...
> >
> >
> > As some of you may know, I have been a cyclist for a LOT of years,
> but
> >
> > not for a LOT of years in Florida's summer heat and humidity. Now
> >
> > that I have taken up cycling longer distances, I find myself having
> >
> > hydration issues and could use some advice.
> >
> >
> > On last Sundays ride, I left the house with two full water bottles
> >
> > with water and ice, and my 80oz. hydration pack, also with water and
> >
> > ice. I packed no snacks, knowing that I would be passing several
> >
> > stores along the way. The first 30 miles were easy, it was still
> >
> > early in the day and cool and I was feeling good. In those first 30
> >
> > miles, I had emptied one bottle (20 some oz.) and was well into the
> >
> > next one. When it was empty, I switched to the hydration pack, and
> >
> > kept swigging on the cold water. At the 45 mile mark, I made my only
> >
> > stop at a store, and got two large bottles of Gatorade, some more
> ice,
> >
> > and a couple milkyway candy bars. I sat in the shade and downed the
> >
> > first bottle of Gatorade and realized my hands were shaking a bit,
> and
> >
> > put the other bottle of Gatorade in my water bottles and drank one
> >
> > more on the 12 or so miles home.
> >
> >
> > By the time I hit the last two miles, I knew I was dehydrated as I
> was
> >
> > beginning to get cramps in my legs. I was fatigued, and suffering a
> >
> > bit from the heat. I got into the house, and was sweating heavily. I
> >
> > finished the gatorade and had a bit to eat, and got feeling better
> >
> > through the afternoon.
> >
> >
> > So what should I be doing different? I'm really looking to make a
> >
> > 65-75 mile ride next, and could use some advice from those of you
> that
> >
> > have made 100 mile rides.
> >
> >
> > Thanks in advance,
> >
> >
> > Tractor Tom in Okeechobee
> >
>