Hydration, Nutrition and Refueling

Yesterday's 47 mile ride included about 35 miles into a 15-25 mph headbreeze and snaked up two of the longest climbs in our area -- Cardiac Crest, a 325 foot, mile long humbler on 83 just south of Ft. Pierre and the adjacent 5 mile long 300+ foot climb up to the Buffalo Interpretive Center on 1806. Time trialing, i.e., riding solo, not only increases stamina but also consumes a lot of calories.

Nutrition on the bike can be as, or perhaps, more important than nutrition after the ride, especially for rides exceeding 2 hours. Proper nutrition while riding allows a faster and fuller recovery and we all know that the faster you recover the sooner you can ride hard again. So, proper nutrition becomes critical to ensuring a quality training regime, especially as you head toward your season's peak.

According to Hammer Nutrition, rides lasting longer than 2 hours require additional nutrition and special electrolytes beyond the usual sodium and potassium found in most electrolyte beverages. Specifically, longer rides require the cation magnesium to allow continued exertion at or near lactate threshold for extended periods of time. The supplemental nutrition needed to complete longer rides without feeling totally drained must contain the right mix and type of electrolytes, carbs and protein. The optimum on-the-go combination refuels the muscles keeping them awash in nutrients essential to maintaining proper oxygenation, hydration and fuelization.

For me select Hammer Nutrition and Clif products provide the basics needed to fuel long, hard rides. Hammer Nutrition's easily digestible products that seem to work the best include:

- HEED (High Energy Electrolyte Drink),
- Sustained Energy, or for really long rides,
- Perpetuem.

For me, mixing equal parts (1 level scoop of HEED + Sustained Energy or HEED + Perpetuem) in a single water bottle seems to work well; however, the label calls for 3 scoops of Sustained Energy. Experiment on rides of varying length and intensity to find your optimum mix. These essential energy sources allow the hard-charging rider to keep on charging without worry of bloating, heartburn or nausea commonly associated with intensive exertion using "regular" food as fuel.

Clif Shot Roks, a protein supplement billed as a "post-activity recovery" product comes in convenient single serving packets providing 20 grams of protein in 2g bite sized, amazingly assimilatable and tasty portions. The Shot Roks satisfy the yearning for solid food that always awakens around mile 30 or so. Keep the Roks stashed in a back jersey pocket along with a flask of Hammergel to provide all the extra energy needed to complete a 50+ miler when the going gets tough.

When You Feel Good ... Go Long

When the weather and training goals coincide do not hesitate -- go for it. By it, I mean, a longer ride than scheduled on your training plan. Not only does a longer ride provide a quantitative test of your current fitness level, it also builds confidence crucial to the mental portion of your early season training regime.

Spring weather on the Northern Great Plains serves up a mixture of cool temps, wind, rain and more wind. Occasionally, high pressure enters from the west bringing with it calm wind, clear skies and temperate temperatures. Last Tuesday, the cycling friendly high pressure system smiled on us creating calm, sunny and cool conditions -- perfect riding weather.

The ride followed the new, smooth, wide-shouldered highway 1804 south from the Oahe Drag Strip, about 15 miles north of Pierre, and continued up/down Snake Butte, through Pierre, Ft. Pierre and continued southeast on Highway 1806 past the Lower Brule Buffalo Interpretive Center. The synergy of the stellar sunshine and no wind combined with the pristine prairie panorama enticed me on. After hammering the rollers, the ride dropped down off the tableland into Antleope Creek drainage and up the other side. At mile marker 161 I turned around and headed back.

Near Highway 83/1806 intersection my wife met me and back up to the LBBIC we went before turning around and following Stanley Trail back to the dam, 1804 and to my starting point near the drag strip.

Stats:

98 miles
2690 feet