Yes, I would love to see a video about hydration. Particularly on how to measure your loss in both fluid and sodium, and how to know how much and often to drink to repensish them! Thank you for another smashing video.
I live in Texas. I intentionally drive my car with no AC. While brutal at first, now it doesn't bother me. Now I don't even have to carry around water on my bikes. I have an excellent barometer of how much I can take and know how far away a water fountain is at any given moment. And when it's brutal hot just stay close to a water source and sip it as needed. I love the hottest part of the day now. Sometimes I even lay down on the concrete to warm up. Lol and I would love to hear a video about hydration. I feel like my hydration tank is roughly 5 lb
Experienced this first hand in a gravel race this past weekend. Saw my Pw:Hr spike dramatically 36%. Low zone 2 watts was all I was capable of. Up to this point I had been doing all my training early in the morning. Lesson learned. Great info as always in this video and I’ll certainly implement some of the strategies going forward. Thanks Dylan.
My last 6 races, I’ve made the podium and won 2. The last race i lasted 23 minutes in a 50 min crit at 95f. Legs were good but I couldn’t breathe properly. I didn’t have ice in my water so they were warm. Been trying to figure out why. This video made me realized it was the heat..
Not just heat. Thermoregulation also depends on whether you are in sun or shade, and humidity, which effects evaporative cooling. Also depends on how fast you are going since this affects evaporative cooling. I think all that you said is qualitatively true but most studies can't always control all of those parameters. I live on Houston, flat and really hot. We call it poor man's altitude.
Really great video - well researched and on a topic that is relevant to many of us but rarely covered on RU-vid cycling channels. I find the biggest psychological impact is from keeping my head and in particular face having some airflow. For me this is as simple as removing my glasses on climbs, it stops my brain trying to get me to cut off the power to my body. Only other think worth mentioning is that it’s probably worth including a note of caution in advising people to train indoors in heated room, head out on hot days at hottest time etc - there is a real danger of exertional heatstroke
Dylan, my wife and I just finished our first RAGBRAI, it was hot and humid. This was the first time I used a cooling towel around my neck while riding. The effect was pleasant! Using a do rag or cooling towel did a lot to make me feel better while on the bike. Since we were on the tandem my wife could water me down while we rode!
You nailed it. How much of the benefits are psychological rather than actually cooling because many cooling strategies dont significantly affect core body temp...especially after the ride starts.
Yes, the psychological effect is huge and should not be ignored. Most of these studies came to that conclusion. Very few found any difference in core temperature.
Certainly confirms my approach to handling the heat... I live in GA and have been using many of these tactics 20 years ago when I used to race. Even as an old fat dude...I acclimate to the heat. I always thought it was just a mental thing for ME... now I understand some science behind it. Used to show up for a ride when in the 90's and tell everyone it is almost hot enough for a ride today!
In attempting heat adaptation, I rode in 95 degree weather for 2.5 hours. I've been riding shorter rides in the heat without problem. The longer ride made me sick. It is going to take a while to adapt. I rode the same route yesterday morning in the cool--felt a lot better.
Thanks Dylan, pertinent topic for me here in Arizona doing daily commuting. My experience has proven to me that if I wear a long-sleeve shirt when the sun is intense (~9AM to ~5PM), I still reach a high body temp, but mitigate the radiative damage done by UV. In addition, the extra clothing provides a more constant heat experience, i.e. hotter at first , but not reaching the scorching and draining effects of radiative skin-damaging effects later in the rides. Sun-screen woks well, but it to is said to be low-level toxic over long-term use. I learned this from local laborers who work in the sun all summer, and a local woman pro biker.
Yes please on the Hydration segment. Also, the guys at Trainerroad have a little different take on heat adaptation. Of course they are skewed toward indoor training, but their claim is that the physiological adaptations can be maximized from using the sauna AFTER your workout when your core temp is already elevated. By cooling to the greatest extent possible while on the trainer, you get the best power output during the workout. Then get the heat adaptation by jumping in the sauna right after (of course this requires you to have a sauna).
Very informative and well presented, as usual. I live in Ohio, but grew up in Wichita Falls- I will be riding the HHH in a few weeks for the first time, a goal I have had since 1983. This was a quite timely video- I usually use the sauna, but I have been foregoing the gym with all the energy going to riding, but I think I will hit it daily for the sauna, after seeing this! Isn't Wichita Falls in your neck of the woods? Are you participating? Also, absolutely YES for a hydration video!
Having access to a Sauna, and using it three or four times a week while training really helped me. I successfully completed a century ride in July of 2019 in 100 degree + temps. In 2018 with no sauna protocol I had to get on the SAG Wagon on a Metric Century - my co-riders made me get on the SAG Wagon as I was wobbly and weaving. The ladies in the SAG Wagon kinda wouldn't let me get back on the bike even though I thought it was a good idea at the time. Agree "embrace the heat"...but unlike Mr. Johnson, I'll keep my A/C in the house and car.
Another excellent video!! I live in Singapore so I was very interested to watch this. Every ride here is in 90 degrees and above, 90 pct humidity. I also never use AC and hot tub every night (for sore muscles and relaxation.) I am headed to NY in late September where it should be in the 60s an 70s. You video suggests I will see an improvement in power, interested to see if that is the case. Yes please on the hydration video.
This, like all of your videos, is excellent. I would love to see the hydration video that you asked about. Anecdotally, the Texan Colin Strickland won the DK 200 men's division this year on the first sort of hot day of our midwest summer. Locally, we hadn't had the opportunity to train in any real heat and the European tour riders and Coloradans hadn't either. Texas, however, had been plenty hot.
For my 46 year old body, Hot Vinyasa Yoga a couple of times a week, definitely helps with heat acclimation and it's the fountain of youth both on and off the bike. I'm guessing maybe the 101 sparked this topic idea. Always great content, Dylan.
+1 on hydration - particularly interested in high carb drinks like Cytomax and Maurten, vs lower carb drinks like Skratch and Osmo. Skratch and Osmo say that their way is more hydrating because it doesn't pull water out of your bloodstream, but is it really better for endurance racing?
Hydration during endurance events like DK would be great Dylan! Please also address electrolyte replenishment, caloric intake and how to optimize overall nutrition during long events in hot conditions. Thanks
Finally- you recommended something that i should buy to get faster. Did you find out from Jolanda Neff which ice vets she likes to wear? She is super fast so I want to buy the same stuff she uses.
I heard cooling during a race with water can hurt in the long run as it stops your body from cooling itself. Basically saying I got this and no need to sweat. No science to reference on my part. Believe I heard from heat adaption podcast by Sonya Looney - sorry if got this part wrong.
Reminder that if folks do a heat adaptation before a race, their sweat rate will likely change. So whatever they used to drink for a given ride likely won’t be enough. I’ve learned the hard way !
Another great video! I have a question for you Dylan. My A race has a max elevation of ~2600 feet and I live at sea level. Would you recommend trying to do training at higher elevation before the race?
Hey Dylan, love your videos! Is it possible to successfully improve (significantly) as a cyclist and make some serious overall strength/muscle gains at the same time?!? I’m a former athlete (400m/400 hurdles mostly), junior international level. Used to be pretty strong and fit. Permanent injuries keep me from running and jumping. I’m in my early forties now, only been active on and off for a decade (all kinds of stuff including cycling), have picked both the gym and cycling (road and mtb) more regularly 6 months ago. In cycling I’d probably be somewhere between the the ‘puncheur’ or time trialist type. I really want to step up my game in both cycling and overall strength, am willing to put in the time and effort. But will it work? How should you train for that? Tnx!!
You definitely can but you likely won't reach your full potential in cycling if you focus on overall strength as well. This isn't a bad thing, it just depends on your goals.
I have no specific goals/events in mind. And reaching my full potential in cycling is not my goal (yet) either, rather improving significantly in both aspects. Does it matter what kind of riding (e.g. more intervals) and strength training (e.g. more HIIT or rather high quality/max strength) you do, to get optimal results in both?
@Dylan Johnson: Is Leadville 100 in your plan this year? You seem to have the capabilities for such a long off road event. Also a number of road pros are going this year too.
Not this year. It's on the list of races I want to do though.
5 лет назад
Great video. The impact heat has on me is quite significant, especially riding uphill for longer periods of time (1 to 2 hours). I'd like to hear your opinion on hydration since I sweat a lot and drink al lot on hot days. Doing a cyclo (e.g. 3 large climbs, 4000hms) in the heat often result in cramps so bad I cannot move for quite some time after the race.
During the heat acclimatization, should we do intervals or endurance? What should the target powers be during this time if I am following a structured plan?
So does this suggest that trainer riding indoors during cold weather is actually better than going outside in order to more quickly acclimate to the spring/summer temps?
Hey Dylan . Should I be taking glucosamine capsules. Some researches shown it works some of them says the opposite. Do you have any experience on glucosamine ?
So through your understanding of the research how long do heat adaptations last? I frequently add in heat adaptation rides when i feel I can push a bit more during sweetspot work and below but like one of the studies mentioned “1-2 two weeks” I wonder if doing heat adaptation this far out of competition is worth the added challenge. Would just adding in more heat adaptation during race season be just as good as adding in heat adaptation throughout the year?
I was about to request for you to make a video on this, and then I suddenly found it. side note, how much do I have to pay for backwards hat dylan to be my coach?
Great video as always! Do you know if there's a trade-off between heat acclimation and recovery, especially with regard to sleep? I can certainly appreciate living with no AC to train for the heat, but does that mean you aren't able to sleep as well at night which would hamper your recovery? Or is sleeping in the heat something that you and your body adapt to along the way?
I personally don't have a problem with it but many people do have trouble sleeping and cooler temps certainly help. In that case I would make sure that it is cool when you go to bed because you don't want to sacrifice sleep.
Garrett - I agree with Dylan’s comment below. Also, keep in mind that heat acclimation (eg sauna sessions) is a stress on the body so plan accordingly. I’ve found that I can mess up my taper if I add in sauna sessions before a race and don’t properly reduce stress in other areas.
At CTS we have a bike fitting expert and I want to get him in for that video. Just have to make it work with his schedule though. Thanks for the suggestion!
Hi Dylan! Have you had any injury that you could not shake off, and kept riding? I know you should only be riding when injury free, but i have been battling hit hip flexor pain for months after a fall, and have been going to physio and Chiro...but still seem to have this presence of 'pain'...., any advise?
Sorry to hear that. I have had minor issues before but nothing that lasted too long. I'm weary to give advice here as I'm not a doctor. Hope you feel better soon.
I need some help with this, even in only 20degC temperatures I'm having to take my glasses off for additional air flow to my face for cooling as my head feels like its about to explode. Have you got any tips for keeping the head cool? Also my target ftp for workouts is about 40w less indoors for this very reason with 3x20inch fans, my body feels cool but head feels like it's going to explode
For that very reason I don't prefer to ride with glasses, however I believe some of the nicer pairs with ventilation may mitigate this problem. Your FTP is always going to be lower indoors but the more you ride indoors the more you can reduce that difference in FTP. Some of the cooling methods I mention in this video may be helpful.
It’s difficult balancing cooling with the very real concerns of foreign objects in the eyes, as well as damage to the eyes long term if you are in bright sunlight for long periods without polarised and filtered lenses. Especially on a road bike, a large insect or small stone spun up by a car tyre in the eye at 60kph is going to sting. I find the best balance is (a) not to use fully wraparound lenses but compromise on a more open design and (b) wear glasses for descents and fast flats, remove them for climbs when speeds are lower
I am coming back from open heart surgery(double bypass) in December 2018. Been back riding since March and was progressing at a slow and steady rate. Once the heat and humidity of Central Pennsylvania took over I have suffered so much just trying to do short easy rides. Is there anything I can do or do I just need to ride the trainer in the basement until the heat breaks. I hate doing that, but it’s better than feeling so bad outside.
Dylan Johnson Totally understand Dylan. My cardiologist also rides, but he never mentioned that I could experience heat related issues. So I’ll get in touch with him. Thanks for the reply.
