For the past few weeks, I have had no trouble doing 10 miles off-road.
Today, the temperature was 5-10 degrees higher at 80 F. I went out and was overheated within 1 1/2 miles of easy trail. Moreover, I tried hopping, and riding very rough terrain, and was reduced to taking 10-15 minute breaks.
At one point, I almost blacked out (and I don't *do* that). After the 6 mile ride, I came home and felt pretty sick. I just laid out on the bed and made sure I didn't throw up. Pretty dramatic and unexpected.
I drank a lot of water before the ride and during the breaks. I tried relaxing as much as I could while riding to conserve energy and reduce heat. I tried taking long breaks.
I was able to feel "normal" while playing around under the shade of a bridge.
[I felt bad for hours, even after drinking more water. I eventually recovered by drinking a rum & coke and taking some advil with it. I felt better almost immediately. Not sure which substance helped. Later I drank and additional beer and felt completely normal again. I understand that the drinking is not the ideal solution - especially since it won't help on the ride. ]
I'm hoping that someone here has tips on how to reduce or eliminate this problem - if I had done a tough trail, I would have cramped up or had to be carried off.
It sounds like your low on electrolites. For every bottle of water you drink you should drink a bottle of gatorade (powdered is cheap!) or some other energy drink. It doesn't matter how much water you drink if you are low on electrolites. That'll cause a headache, nausea, overheating no problem.
btw, alcohol dehydrates you. You felt better because of the electrolytes in the coke and beer.
sounds like you bonked pretty good. seager and john are right. more electrolytes, or more food would have helped you out a bunch. i'm with john on the water only in the camel back. so i drink a coke or some gatorade or something before a long ride, and if it gonna be *really* long i take some food. usually some candy or something like peanuts.
I would say that you are just plain out of shape. I am not talking 'couch potatoe' out of shape. Of course, that does not apply to you, but everything is relative.
My advise (if you are not doing this already): Get off the uni 3-4 times a week and go for a jog, lift some weights, etc. The uni is good exercise, but it is not the best way to get in great physical shape.
To add what to what John said, make sure whatever electrolyte replacement you use is also high in potassium. Your brain works of Na/K pumps, and if you get low on either one it kind of stops functioning. Potassium is just an important as sodium. It also helps with cramping - muscles need it.
He's right about no gatorade in a hydration pack. I guess the distance biker in me forgot there are no bottles on unicycles . Try prehydrating with gatorade (high in potasium and salt), water along the way, gatorade when you get back? Also, bananas will give you a fair amount.
ChangingLINKS.com wrote:> *. I think newtouni's answer is wrong.......>
However, if anyone has tips on dealing with heat specifically (besides> what has been mentioned) I am eager to hear it.*
Well, you will probably think I am wrong about the following as well, but I know of what I speak. I have done many +150 mile endurance foot races. These are self supported races were you have to carry your own food, water etc. in a pack. Some of those included crossing the Sahara (+125F heat) and Amazon Jungle (+100F with super high humidity). These things are pretty hard. So, I have some creditals.
For anything less than a hour or so, you shouldn't have to worry much as long as you are not starved or thirsty at the start. Most food has enough salts, etc to get you by regardless of how much you sweat, etc for that amount of time.
Longer than a hour: the best (and cheapest) thing I have found to use is rock salt. You can buy a few 'pounds' for almost nothing at the local market. Carry a few rocks with you and suck on one or two every hour or so. Don't overdo the salt (and you will know if you overdo it because you will fell sick). The salt will taste almost like candy going in when your body needs it. The salt will help you retain fluid, etc.
Next is food: I like Gu gel, but mostly use Payday candy bars. Yep, Payday. A ton of calories and some salt to boot. They have sugar for quick engery and protein (nuts) for the long haul. I also like them because you can get them anywhere (unlike the fancy high priced bars). Take in one every hour or so.
Next is to just get used to the heat by being in it. But... don't hurt yourself.
The other advise is obvious: drink drink drink, water or Gatoraide or whatever works for you, wear a hat. Stuff that you probably already know and do anyway.
ChangingLINKS.com 26 March 2005 21:34:54 [ permanent link ]
newtouni wrote:> *Well, you will probably think I am wrong about the following as well,> but I know of what I speak. Stuff that you probably already know and> do anyway. *
No. I didn't know or do any of that (anymore). Thank you! From your experience in the desert, is there anything that I can do besides ingesting?
(For example when I used to cycle for miles in 100 degree heat, I would soak my cotton t-shirt in water before starting and that seemed to help a bunch.) Are you suggesting to simply ride more in the heat to build up tolerance? Any other tips?
I probably already have all of the answers I need to get started, but I'm fishing for the magical answer to keep the heart from spiking in the first .4 miles again.
aclimate! that's the best advice i can give. wear common sense type loose fitting clothes. or cycling gear that's all breathable and wicking and stuff like that. other than that just get used to the heat. it takes about 6 weeks for you body to full adjust.
I'm no expert, but it sounds like you were low on alcohol.
-- bugman - Survivor 2004 Wolfman Duathalon
-"Worried about rising sea levels? Move into the hills! I might be a hillbilly but when you're drinking saltwater in the 2nd floor of your beach condo, my mullet will be drier than a can of Skoal left open on a sunny day."- - maestro8
-"The world is a dangerous place to live, not because of the people who are evil, but because of the people who don't do anything about it."- - Albert Einstein
ChangingLINKS.com 27 March 2005 01:51:20 [ permanent link ]
S_Wallis wrote:> *A few things:>
Yesterday was our hottest day yet and my wife and I hiked around for> only an hour or so and one of our two dogs (who runs the whole time> chasing anything and nothing), was really overheated afterwards. She> panted heavily and was very uncomfortable for at least an hour> afterwards. It wasn't really that hot or humid, but she just wasn't> used to it yet. Scott *
I heard the heat index here was something like 94 degrees - and if *that* is correct, it partly explains why I malfunctioned. If I tried the same things in plain 94 degree temps, I would have had the same results.
Thanks everyone for your tips and help! I have definately changed my anti-ingestion opinion.
No one said it was gonna be easy and I'm not afraid to try, with the odds stacked up against me I will have to fight, One Life One Wheel got to do it right. H20
I've been dabbling with the eload hydration system. Done 200 miles this week on a roadbike and ran a 10 k and 5 k on my "days off". I'm overtraining on purpose to challenge this hydration system because our shop is thinking of carrying it. I've not had one sore or even heavy legged day this week. Which included riding 3 times in one day for commuting purposes. It's a bit pricey but check it out. I'm becoming a believer. eload.net You'll see that the site suggests that you feel cooler. This part I'm not sure of because I'm used to heat and it hasn't gotten hot (for what I consider hot) here yet. Jeff
unidad wrote:> *I've been dabbling with the eload hydration system. Done 200 miles> this week on a roadbike and ran a 10 k and 5 k on my "days off". I'm> overtraining on purpose to challenge this hydration system because our> shop is thinking of carrying it. > I've not had one sore or even heavy legged day this week. Which> included riding 3 times in one day for commuting purposes. It's a bit> pricey but check it out. I'm becoming a believer. eload.net> You'll see that the site suggests that you feel cooler. This part I'm> not sure of because I'm used to heat and it hasn't gotten hot (for> what I consider hot) here yet.> Jeff *
Checked out there website, and I am very interested in buying some. After 24 miles of Cokering, I was cramping so severly that when I dismounted, my legs locked up. I have always had cramping problems, had a similiar experience in last years Wolfman Duatholon. It seems I can order online from Canada, or order from one of the retailers in TX. Seems like there are more retailers in TX then the rest of the United States combined.
-- bugman - Survivor 2004 Wolfman Duathalon
-"Worried about rising sea levels? Move into the hills! I might be a hillbilly but when you're drinking saltwater in the 2nd floor of your beach condo, my mullet will be drier than a can of Skoal left open on a sunny day."- - maestro8
-"The world is a dangerous place to live, not because of the people who are evil, but because of the people who don't do anything about it."- - Albert Einstein
I know that it is way off-topic and such, but I (for one) am deeply> interested in hearing more about these events. At least point me to some> websites or forums, etc. please.
How about a book? John Annerino's _Running Wild_ is a good read, covering an remarkable physical and spiritual journey starting with a crippling climbing fall and culminating in a self supported 250 mile run along the rim of the Grand Canyon. Packed with challenges including supplies, heat, cold, and routefinding. Well worth checking out.
ChangingLINKS.com 27 March 2005 07:39:42 [ permanent link ]
bugman wrote:> *Checked out there website, and I am very interested in buying some. > After 24 miles of Cokering, I was cramping so severly that when I> dismounted, my legs locked up. I have always had cramping problems*
I have had that problem about one time. My uni hit a bump and when I tried to use my stomach muscles to recover, my STOMACH MUSCLES LOCKED UP! I was sooo surprised - I didn't know . . .
If you are doing things where you need anti-cramp and electorlytes than you ALSO need calories. Otherwise your body is going to eat your muscles instead. To some extent electorlytes ARE calories, such as sugar etc. Hopefully no such product exists as it would be dangerous.
Stick with sports drinks if you're set on starve yourself dieting, they'll at least keep your brain functioning. You're brain runs on sodium/potassium pumps (Na/K) so when you run low on that you get light headed and you're thinking slows.
Frankly, your diets sound like suicide attempts to me. They aren't healthy.
Anyone know of a product where I can get the anti-cramp attributes and> electrolytes without calories? *
For anti-cramp: no other food has more potassium per ounce than lima beans. Some friends I used to race mtb's did some extensive research a few years ago and came to that conclusion and consume alot of lima beans days before a race. Cramping is no longer a problem for them. There is a recipe on the package for a lima bean cassarole that is actually pretty tasty.
-- Krashin'Kenny - Crash Tested
If you ain't crashing, you ain't going fast enough!!!!!!!!!!!
BraveSirStupid 27 March 2005 08:20:59 [ permanent link ]
In article <ChangingLINKS.com.1mii1f@NoEmail.Message.Poster.at.Unicyclist.com>, "ChangingLINKS.com" <ChangingLINKS.com@NoEmail.Message.Poster.at.Unicyclist.com> wrote:
newtouni wrote:> > *Well, you will probably think I am wrong about the following as well,> > but I know of what I speak. Stuff that you probably already know and> > do anyway. *>
No. I didn't know or do any of that (anymore). Thank you!> From your experience in the desert, is there anything that I can do> besides ingesting?>
(For example when I used to cycle for miles in 100 degree heat, I would> soak my cotton t-shirt in water before starting and that seemed to help> a bunch.) Are you suggesting to simply ride more in the heat to build up> tolerance? Any other tips?
Other than the excellent advice on hydration and electrolytes (i keep a couple emergency salt tabs in my seat pack for those 100+/100+/100 (miles/degrees/humidity) rides across the illinois prairie), i'd really look at your thermal management.
I've found i can get terribly overheated on my uni if i'm not careful. I had symptoms quite similar to yours a few weeks ago, when i went riding in cold-weather bike gear in 28 degree weather. In about fifteen or 20 minutes i was ready to gork.
If i were riding my uni in 80 degree weather, i'd be in total coolMax and Spandex mode (and protective gear, of course).
Krashin'Kenny wrote:> *For anti-cramp: no other food has more potassium per ounce than lima> beans. Some friends I used to race mtb's did some extensive research a> few years ago and came to that conclusion and consume alot of lima> beans days before a race. Cramping is no longer a problem for them.> There is a recipe on the package for a lima bean cassarole that is> actually pretty tasty. *
The artificial salt products or salt substitute products contain potassium chloride instead of sodium chloride (normal table salt). The "lite" salts contain a mixture of sodium chloride and potassium chloride. If you want to get potassium you could salt your drink or water with a little bit of artificial salt. Or just use Morton's Salt Substitute on your eggs in the morning.
BraveSirStupid 27 March 2005 08:29:45 [ permanent link ]
In article <newtouni.1mirrk@NoEmail.Message.Poster.at.Unicyclist.com>, "newtouni" <newtouni@NoEmail.Message.Poster.at.Unicyclist.com> wrote:
The wetting the shirt, etc. stuff never seemed to work for me. But, it> has to work because everyone seems to do it.
I agree...
...unless the shirt is in hard wet contact with your skin, there's a chance it will act more like a plastic bag than a source of cooling.
Counter intuitive, but there it is. This is one of the reasons coolmax, spandex, gore tex to a lesser extent, et alia have made such large gains in the performance/endurance wear market-- they all excel at traanferring moisture away from your body and maximizing evaporative cooling.
I'm a big big fan of coolmax bike jerseys. They cost a lot, but they'll last for years and years, and they just plain work at letting you stay cool(er) under high power conditions.
I say this as a guy who takes days off when it looks like it'll be over 100 so i can go for 10 hour bike rides through cornfield roads.
ChangingLINKS.com 27 March 2005 08:30:41 [ permanent link ]
Seager wrote:> *Hopefully no such product exists as it would be dangerous.> Frankly, your diets sound like suicide attempts to me. They aren't> healthy. *
Actually, I think there is such a product from an MLM company that specialized in water filters . . . can't think of the name.
Also, I think "Great Start" may do it.
no. I am incorrect. I was thinking of "trace minerals."
Your second sentence sounds like the beginning of a joke:
A guy walks into a bar and says "I have done many +150 mile endurance foot races. These are self supported races were you have to carry your own food, water etc. in a pack. Some of those included crossing the Sahara (+125F heat) and Amazon Jungle (+100F with super high humidity). These things are pretty hard."
And you say "(that's) nothing! There's this one guy who went low carb for a week or two and rode a unicycle"
BraveSirStupid 27 March 2005 08:33:45 [ permanent link ]
In article <ChangingLINKS.com.1mja21@NoEmail.Message.Poster.at.Unicyclist.com>, "ChangingLINKS.com" <ChangingLINKS.com@NoEmail.Message.Poster.at.Unicyclist.com> wrote:
bugman wrote:> > *Checked out there website, and I am very interested in buying some. > > After 24 miles of Cokering, I was cramping so severly that when I> > dismounted, my legs locked up. I have always had cramping problems*>
I have had that problem about one time.> My uni hit a bump and when I tried to use my stomach muscles to recover,> my STOMACH MUSCLES LOCKED UP! I was sooo surprised - I didn't know . . .
I want to throw in another factor and find out what you all think about this:
When biking or running you are going at a speed that creates some "wind" that helps in the evaporation rate and cooling. I've gone through 20+ ounces of sports drink per hour while road biking and not felt sweaty. It seems I'm wet with sweat in no time when the Muni temp gets much above 70F.
Do you think the slower pace of unicycling leads to less efficent evaporation of sweat and contributes to the overheating?
Gerblefranklin 27 March 2005 09:45:43 [ permanent link ]
Hmm, I read this thread after a short muni/trials ride (3-5 miles, entirely technical). I am not sore at all, except for a few slightly strained back muscles from a few too many attempts at 30" no prehop on a 15+lb muni. That being said, after hearing about bananas so much, i noticed that I really craved one. I hate bananas with a passion, but for some reason, after rides, i've always had a crave for them. I guess I understand why now.
I sweat like mad, especially on rides. My armor, etc fits the description given by JC, and I regularly empty my 100oz camelbak in 10 mile rides. I even empty my camelbak on trials rides. On long rides, I carry around 1 clif bar for every 2-3 miles, plus trail mix and an extra bottle of water for when my camelbak inevitably goes empty. I find that at the end of rides long rides, I have a headache. From what I hear here, this is to be attributed to a lack of salt, electrolytes, and potassium. Does anyone else get headaches after long rides? I also don't know what to do to avert these headaches, being as I eat plenty of food on rides, drink tons of water, and always have lots to eat beforehand.
Is there anything in addition to potassium that one should use to prevent locking of muscles? On a 16 mile ride in Santa Cruz, my quads locked up on most of the inclines and at one point while riding backwards (earlier in the ride there was an 8 mile climb that I did with 1 break total. Could this be related to the locking?). My quads are rather strong (I was seriously concerned I could hyperextend my knee), so this is rather worriesome.
ChangingLINKS.com 27 March 2005 09:53:05 [ permanent link ]
Originally posted by BraveSirStupid how big were the scabs from your resulting UPD?
No scabs but I rolled in the dirt a bunch (and asked a passing biker to tell Onefiftyfour not to leave me for dead). I think I was laughing - and humiliated (laying across the trail unable to move for fear of more severe pain).
I am very greatful for all of the insight in this thread. I doubt I will suffer that problem again.
UniBrier wrote:> *> Do you think the slower pace of unicycling leads to less efficent> evaporation of sweat and contributes to the overheating? *
Definately. That's it's so important to stress to beginning distance bikers to force drink water before they are thirsty. When biking you don't notice that you are sweating so much, so it's easy to get dehydrated. Once you feel thirsty it's already to late.
Riding with a tailwind I get a ton hotter than riding with a headwind (on a bike.) On a Uni I'd figure it would always be like riding with a tailwind as far as heat management goes.
This is one of the best threads for me in a while. A lot of good information.
I love Bananas, but I avoid them because they are hard to digest. I also noticed when reading about that sports drink eload earlier in the thread that stomach absorption is dramaticly reduced while excercising. So even if your eating during excecise your body may not absorb anything useful. Makes sense since all of the blood is going to other areas.
As for my cramping yesterday, I was almost at a dead stop when the cramping occured so no damage as far as skin abrasions.
THe other thing I notice is I always seem to get much sorer than anyone I ride or workout with. But like Gerblefranklin, I have really strong legs. Other parts of my body give out long before my legs when it comes to strengh. I used to leg press over 600lbs. I wonder if this has something to do with slow twitch/fast twitch muscle fibers?
-- bugman - Survivor 2004 Wolfman Duathalon
-"Worried about rising sea levels? Move into the hills! I might be a hillbilly but when you're drinking saltwater in the 2nd floor of your beach condo, my mullet will be drier than a can of Skoal left open on a sunny day."- - maestro8
-"The world is a dangerous place to live, not because of the people who are evil, but because of the people who don't do anything about it."- - Albert Einstein
ChangingLINKS.com wrote:> *I know that it is way off-topic and such, but I (for one) am deeply> interested in hearing more about these events. At least point me to> some websites or forums, etc. please.*
BraveSirStupid 27 March 2005 21:00:03 [ permanent link ]
In article <bugman.1mk1to@NoEmail.Message.Poster.at.Unicyclist.com>, "bugman" <bugman@NoEmail.Message.Poster.at.Unicyclist.com> wrote:
I love Bananas, but I avoid them because they are hard to digest.
SemiOT. On my first century bike ride (also my first ride on the open road vs. a tree-covered trail) i was soooo paranoid about cramping that I stopped every 10 miles to eat a banana. Drove my much more experienced best friend nuts. Every Ten Miles. 10 bananas! Made for a long 100 miles... too much fiber...
