Rss

Archives for : June2013

Hydration part 2- Hot Weather

Hydration

To begin, what is the goal of hydration?

To replace all the fluids that are lost through perspiration.

With that being said it is important to remember that we function very similar to a radiator that you would find in your car. Our body runs at an efficient temperature. When exertion of muscles increases the need for oxygen in the blood we breath harder and our heart beats faster. To ease the strain on the body, we sweat. Unlike a radiator we don’t have a fan attached to us. That is where your bike ride brings another benefit… a cooling stream of air. But with every ounce of sweat that you produce is another ounce that you need to drink.

Just like radiator fluid (which originally was water), one of blood’s functions is:”It regulates our body temperature. When the weather is very warm or during strenuous exercise there will be increased blood flow to the surface, resulting in warmer skin and faster heat loss.” (Medicalnewtoday.com) Seeing the blood is almost entirely water, we need to hydrate.

For maximum efficiency on your ride:

4 hours before: 12-16 ounces of water

2 hours before: 12 ounces of water

During the ride: 12 ounces per hour in cool weather and up to 80 ounces of water an hour in hot weather

(If you are used to intense work outs in the heat, then you can measure your weight before an after a work out and drink that much in water the next time)

It all begins to make sense why most would say that you hydrate the week before seeing that with hydration as a habit you can error on the safe side. Sports nutrition expert Monique Ryan, RD, author of Sports Nutrition for Endurance Athletes said  

your first priority should be staying on top of your daily hydration,” says Ryan. Research on gym-goers found that nearly half began their workouts in a dehydrated state. “Many people don’t consume enough fluids during the day,” Ryan says. “If you hydrate properly on a regular basis, you won’t need to worry as much about getting dehydrated during a typical moderate ride.” The old eight-glasses-a-day dictum is a good guidepost

Thanks for reading and please let us know your questions

Hydration

Proper hydration can be an issue for most athletes. With dehydration comes the break down of body mass and the rise of our core temperature. With every percent of body mass we lose our heart beats 5 times faster per minute. If our heart rate continues to rise then our performance will be compromised and we can even put ourselves in danger. The advantages of hydration can be dramatic in your ability to perform. Here is a video that talks about the performance advantages of hydration.

Hydration Supplements are products that can be added to your water to enhance the amount of electrolytes. Electrolytes aid in your body’s heart and nerve functions, muscle control and coordination and your bodies ability to absorb fluids. Strenuous exercise will deplete your bodies number of electrolytes.

One dilemma of electrolyte rich drinks is that they also contain plenty of sugar as well. This gives you unneeded calories as well as a bigger mess to clean up in your water bottle or even worse in your water bladder.

Camelback has launched the sugar-free effervescent tablet. The Lemon-lime and Berry flavors are caffeine free while the orange flavor is caffeinated. On tablet can be used for every 24 ounces of water. They come in a container of 10 tablets.

Noble Sports carries the tablets and below you’ll find a couple reviews you can read before you come.

elixir

Mountain Bike Review said “All in all, I really liked Elixir, it was great tasting, was refreshing, easy to use, left no residue, had no overwhelming sugariness, and extended my athletic performance and recovery. The major benefit, outside of the electrolyte replacement, was that is made me drink the required amount of water on a ride

Gear Junkie felt “Overall, I am a devotee to the category of effervescent electrolyte tablets. The small tabs make getting sodium, potassium, magnesium and other performance enhancers into your system as easy as plunking a tablet in water. A final bonus: The sugar-free tablets do not gunk up a water bottle or hydration reservoir like sugary supplements can.

 

Is that really necessary?- triathlon edition

When competing in triathlons there is a majority of equipment that you have collected as you have ran, biked or swam that will be useful. However, specific equipment has been developed specifically for the conditions that exist during a triathlon. Some may be considered luxuries and others necessities. Triathlon suits, triathlon bikes, triathlon bike shoes, triathlon running shoes, triathlon wetsuits and the list goes on. While at the beginning stages the need for all these speciality items my not be apparent; as you experience grows so will your desire for specialized equipment.

Road bike shoes vs. Triathlon bike shoes

While the advantages my not be obvious they definitely exist.

   - There is a strap or pull tab on the back of the shoe as to make pulling the shoe on and off easier

- Instead of multiple straps, the triathlon shoe only has one as to make it much easier to entry and exit

- Strap direction is different as well. Instead of opening the strap towards the bike and risk getting it stuck in the chain the strap opens outward preventing this.

- Much more ventilation in the shoe to allow for wet and bare feet.

roadVtriShoe

 

You can check out triathletestuff.com or watch this video for more of an explanation.

shimanotrishoes

Noble Sports carries the Shimano triathlon shoes in store. Shimano also offers a 60 day trial on their shoes and if you don’t like them then you can get a full refund. Come to the shop and try on a pair to see the difference.

How to not dread the mountains in mountain biking

There are few people in this world that dont enjoy going down a great trail and might even become a little more competitive than normal.

But what if you have to go uphill that erases excitement real quickly not to mention evaporates your desire to race.

To encourage your drive to ride anywhere and even fuel you to participate in the mid week mountain bike race here are some tips:

1. Stay 0n the saddle- there is no better way to build your leg strength and stamina.It also teaches you the importance of body position and the relevance to the traction that your rear wheel is able to hold.

2. Try and try again- If you can get through a certain section without losing traction or feeling like you are going to pass out…start over again from the bottom.

3. Keep your eyes ahead of you- As painful as it might be to keep looking at the hill you have to conquer, when your eyes are ahead you can see critical parts that offer a unique challenge, and scan the line that offers the most grip and the least hassle.

Here is the link to an article that can confirm what I just told you

For more on breathing techniques here is a video that can help out

Come join us tomorrow and every week at the weekly race series at sundance and soldier hollow

website-logo-header

Static Bike Fits

Have you ever had a bike fit?

Do you ever get pain in your shoulders when you ride?

What about pain in your lower back?

There are a number of problems that can be solved when a bike is properly adjusted to your body.

The measurements that are taken into consideration when performing a static bike fit (in a stand stil position on your bike) are the positioning of your hoods, handle bars, the angle of your knee in relation to the ground and your hip joint, your seat position and your seat post position.

Bikefit

Geoff and Jamie at Noble Sports can help you with your static fit. This can dramatically increase even the comfort you feel as you ride. It should not be a painful experience. 8014910484. Call us to set up your static bike fit.

For more information here is an article to check out