Cycling Center Dallas Blog
Cycling Center Dallas Blog
Here we talk about all things cycling - training, wattage, group rides, bike rallies, triathlons, weather, coaching, coaches, nutrition, ponderings, musings, and equipment! If you have a topic or a question, send us a note and we'll try to answer for you!
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Coach Wharton
15:29

21 Days of the Tour de France, 21 Tips for Cycling in July! Stage 10 - HYDRATION!!

Hydration

As the Tour de France makes its' way south towards the Pyrenees, and then the Alps, the riders are going to be doing everything they can to stay on top of their hydration. But it's more than just water. They need fluids, electrolytes (salts), and carboHYDRATES, to get it down to the cellular level. As it gets hotter, take a look at this chart, and follow it on a per-hour basis.

Hydration Chart

Take your body weight on the left, and depending on how hard your workouts are, use the column in the middle as the minimum # of ounces per hour, and the column on the right as the # of ounces I PREFER when it's hot outside. For reference, a short-necked bottle is 20oz and a long-necked water bottle is 24oz.

But don't stop there: modern hydration products employ the best science to help you handle the heat and humidity, and I prefer OSMO and then Skratch. We have it at the studio, and it's available at bike shops and online. We don't recommend traditional sports drinks, as they're too concentrated, and won't be as effective.

This takes practice, but when you do it right, it almost feels as if you're 'running cool'. You're more fresh, more alert, and definitely ride stronger.

Cycling Center Dallas and Online Bike Coach have several methods to help show you just how important hydration is. Come by the studio or give us a call and we'll be glad to give you a demonstration.

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Coach Wharton
17:02

Those Critical First 15 Minutes After a Workout - Post-Exercise Recovery: Nutrition

That's Our Motto! "Leave With Nothing Left!"
Everyone here knows our motto reads, in bright green Neon letters... 


"LEAVE WITH NOTHING LEFT!"

The workouts are hard, they are based in scientific theory and application, and they lead to great results. But until recently, Cycling Center Dallas was not placing much more than a verbal emphasis on the importance of a good, nutritious, calorie-dense, recovery. 

Recovery from exercise is almost as important as the exercise itself, because it's in those critical minutes, when our body begins to back off metabolically, that it realizes the effects of the workout. When we work out, we create trauma. It's not a bad thing, it actually helps us develop more and better muscles, it helps us keep our bones from getting too brittle, and of course, it keeps the mind sharp. But the key is in the recovery - microtrauma begets muscle repair and improvement, so that the NEXT time, and the NEXT time, and the NEXT time after that, doing that same level of work, will be easier, and won't be as stressful. If you want to ensure that the NEXT time you ride, you'll be even more prepared, well, you need to do take advantage of two windows of opportunity: the first 15 minutes after a workout, and then the first hour after that. We'll focus on the first 15 minutes, because that's a harder goal to achieve. 

Getting quality protein, fluids, carbs, vitamins, minerals, and amino acids back in to the body quickly after a workout is the key to progressing from a state of Catabolism - where your body kinda eats itself and robs itself of minerals and nutrients from one organ to another - to Anabolism, where it begins to repair, recover, and figure out how to make that muscle BETTER for the NEXT TIME it's used like that. 

But what's the best mix of carbs, protein, minerals, vitamins, Amino Acids, etc.? Well, it starts with Carbs. Research has shown that ingesting about 0.5 to 0.7 grams per pound of body weight. So for me, at 160 lbs or 72.7kg, that's a whopping 80 grams of Carbs, at least! Then, look at protein... you'll want maybe half as much protein as carbs. So 40g of carbs would work. 
Think about it - you're at the studio, or you've just rolled up to your car after a long, hot, hard ride. It's hot. You've got salt rings on your jersey. There's nothing left in your water bottles. There's snot on your bike gloves. You're cooked. Everyone wants to either stand around and shoot the bull, or hang out and maybe talk about the ride, but the clock is already ticking. It's time to ACT.
BlenderBottle 
Start off by ALWAYS being prepared. Pick up one of these blender bottles at your local health food store. I prefer this brand, but it doesn't matter. You just want something that will allow you to shake up a quick drink. 
Igloo coolers with blue ice are great for recovery drinks
Then, think about that old cooler that's stuck in a corner of your garage or pantry. It doesn't have to be large, it doesn't have to really work all that well - it just has to keep things cool enough that they won't spoil for the duration that you're out on a ride, and the interior of your car gets hot. Fill it with your blender, the recovery drink powder of your choice, and an 8-16 ounce container of water, milk, almond milk, rice milk, or chocolate anything, and then get one of those blue ice thingies. Boom, you're done. Take it with you when you travel to to a ride, and as soon as you're done, open up, and start playing bartender. 

We trust Stacy Sims and OSMO Nutrition.
Now, if you know me, you know how crazy I am about Stacy Sims and her product line, OSMO nutrition. Stacy's got stuff for pre-ride hydration and cramp prevention, she's got a drink mix that you can use when you're on the bike, and she's also got a recovery powder. I trust her research, I trust her production, I trust her team, and I relay that trust to my clients, both at the studios and around the world. So the next time you come to the studio, pick up a bottle of OSMO Recovery Drink, and try it with chilled almond milk. You'll feel better knowing that it's the NEXT STEP NECESSARY to better workouts and improved performance. 

Recovery Immediately With Osmo Acute Recovery and Almond Milk. YUM!
In fact - I've taken a leap here, and decided that this is just too important a step to ignore. I'm now offering, at the Richardson location first, CUSTOM BLENDED OSMO ACUTE RECOVERY DRINK, AVAILABLE IMMEDIATELY, POST-RIDE. So as soon as your eyes uncross from that last interval, and you're able to clip out, you'll have the option, for $3.25 with tax, to suck down 12-20 ounces of OSMO ACUTE RECOVERY, mixed with chilled almond milk. It's what you'd do after a ride outside, and it's what we'll be offering from here on out at Cycling Center Dallas. 

We'll be discussing other things around recovery post-ride, so stay tuned.

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