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Heat Management at the Attakwas Extreme


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With temperatures at the Attakwas Extreme predicted to be in the mid-forties this weekend, staying fuelled and hydrated is going to be key to a safe and successful ride. We had a quick phonecall with coach and Sport Performance specialist Prof Mike Posthumus to cover the key points on staying fuelled, hydrated and heat management. Here’s what he had to say: Carbohydrate Intake I am reluctant to give carbohydrate recommendations so close to a race because the strategy should be well practised, and individuals should have been training their gut. The general recommendation is 90 grams of carbohydrate per hour. […]

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When temperatures hit the mid 30s and higher I need way more than 800ml per hour. Recent training rides in the heat (above 40 degrees) saw me polish off a 3l Camelbak of electrolyte laced water in 2 hours and still not need a pee break. Have to envy the pro riders who are able to get ice from support teams and drop it into their jerseys. Been reading about their core body temp monitoring tech and how important they are finding that regulating that is. I've also noticed when training in extreme heat that stopping in a shady spot or where there's a breeze for a minute or 2 or until HR comes down yields dividends in the hours afterwards.
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26 minutes ago, Mamil said:

When temperatures hit the mid 30s and higher I need way more than 800ml per hour. Recent training rides in the heat (above 40 degrees) saw me polish off a 3l Camelbak of electrolyte laced water in 2 hours and still not need a pee break. Have to envy the pro riders who are able to get ice from support teams and drop it into their jerseys. Been reading about their core body temp monitoring tech and how important they are finding that regulating that is. I've also noticed when training in extreme heat that stopping in a shady spot or where there's a breeze for a minute or 2 or until HR comes down yields dividends in the hours afterwards.

 

I stand in awe of the riders attempting this ... knowing what heat awaits them.

 

My Rapha had me riding in mid to high 30's a couple of times.  24 December I was caught 55km from home in the high 30's, already having a 100km in the legs.  I stopped every 15 to 20km to pour water over my head.

 

Later that afternoon I sat at home with a bowl of icy water and a rags, patting myself down .... Closest I got to heat stroke in many years.

 

 

 

Take care out there guys and gals :thumbup:

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8 minutes ago, ChrisF said:

 

I stand in awe of the riders attempting this ... knowing what heat awaits them.

 

My Rapha had me riding in mid to high 30's a couple of times.  24 December I was caught 55km from home in the high 30's, already having a 100km in the legs.  I stopped every 15 to 20km to pour water over my head.

 

Later that afternoon I sat at home with a bowl of icy water and a rags, patting myself down .... Closest I got to heat stroke in many years.

 

 

 

Take care out there guys and gals :thumbup:

Ja. I'm pleased not to be Atta this year ... Heat acclimation for the munga grit continues apace. I know a guy who pits a heater on next to the IDT to iccoculate himself against the 40plus temps we know are coming soon to a race near you!

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1 hour ago, DJuice said:

Come to Upington for some heat training!!!

A lekker route from Upington to Kakamas and back.

 

Hiehie ...

 

When Lani comes down to the Cape for our summer races she just smiles at the locals suffering in 33 degree "heat" ....

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Yesterday morning run at 5am 24 degrees, on my return just before 6am, cool 29 degrees.

Our weather is changing, our evenings way cooler than 10 years ago.

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I recall a couple of events I did in the 40's several years ago - Boschendal Argus MTB springs to mind. I missed the heat cut off and did the whole 50km. Managed to climb into a small stream to cool off at one point. The worst was day two of S2C at 45deg in places, ridden with the inevitable runny gut...
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