Bike and Run Hydration Strategies

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On the Bike Hydration Strategies

Drinking on the bike requires a certain level of skill, especially for the beginner. A good place to start is on the stationary trainer. Practice removing your water bottle from the cage and drinking while looking forward. You will need to learn to do this smoothly without taking your eyes off the road.

A water bladder such as a Camelbak is a great tool for staying hydrated. Although these are not quite in style yet with the cycling crowd they have distinct advantages over traditional water bottles. Water bladders hold more fluid which means less stopping for refills. They also stay colder, and can even be frozen. Cool fluid helps keep you cool as does the coldness of the pack on your back. It is even more aerodynamic. I have found athletes take in more fluid using a water bladder but they do take some getting used to.

Triathletes use various fluid reservoirs affixed to their bikes. Again, these mean less stopping to replenish fluids and more consistent hydration on long rides.

Simply having enough fluid does no good if you do not drink it. Even a 1-2% drop in body weight due to fluid loss can drastically effect endurance. A good strategy is to set your watch alarm to sound every 15 minutes and to drink 4-6 ounces of fluid from whatever container works best for you.

Drinking on the Run

Hydration on long runs is not as easy as on a bike, unless you are skilled at carrying a water bottle. This of course may affect performance and comfort. Some more convenient methods may include tying a neoprene adjustable handstrap that fits over the hand and water flask. However, many runners are concerned with the aerodynamics, and anything moving against the wind flow may have a negative effect on performance.

A waist pack soft-shell canteen with a belt and straw may offer some convenience. This is comparable to the water bladders mentioned above and may feel heavy for many runners. It also has a tendency to cause blisters and rashes for runs in a greater than 20 mile range. Water may even taste stale after being on the road for a few hours.

To save on weight, a single-bottle waist pack may be an option. There are many variations of this style. Some bottles are horizontal, making it easier to pull out from the sides and offer some stability to the bottle. Angled bottles are another variation and although the angle makes it easier to reach from one side, angled bottles have a tendency to fall out. Look out for extra elastic bands that are available to snug up the top of the bottle so that it does not bounce in the pouch.

The multiple-bottle waist belt seems to be the most popular gadget for drinking on the run. This usually comes with has three 8-ounce yellow bottles (more can be added) and a small pouch that evenly disperses the weight on an elastic waistband. The bottles are light, and the wide belt does not have the same tendency to bounce. Runners may experience elbows grazing across the top of the bottles occasionally, but because the belt is soft and light, it offers more comfort and the grazing is soon forgotten. Furthermore one can put sports drink, water or a sports gel in different bottles.

Because one may experience comfort issues as well as some frustration of having to twist the belts when bottles are needed, it is important to experiment with gadgets on training runs – never use a new method for an actual event.

All these gadgets can be purchased at your favorite sporting goods store.






Better food choices at fast food restaurants

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I know sometimes it can’t be helped.  Your meeting ran late, the kid’s soccer game was delayed – whatever the reason you are starving and if you don’t get food fast, you will gnaw the leather off your steering wheel.  Here are your best bets when you are stuck at the fast food drive-through.

McDonalds              Grilled Chicken Deluxe, Hold the Special Sauce
Hardee’s                  It’s Hardy Chicken Again; the Only Way Is Fillet
Taco Bell                The Chicken Burrito, but Have Just One
Burger King            BK Broiler Chicken, Just Say No to Mayo
Wendy’s                   Dave’s Grilled Chicken, or Try the Chicken Salad
Long John Silver’s  Baked Fish and a Potato With Salsa
KFC                         Tender Roast White Meat Without the Skin
Subway                    6” Roast Turkey on wheat, hold mayo and the Oil

Spicy Hambuger Stir Fry

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RECIPE OF THE MONTH
For those that have already packed up the grill, here is a tasty,and nutritious alternative     
(serves 4)

  • 1 tsp olive oil
  • 1 cup lean ground beef
  • 1 cup rice, uncooked
  • 1 cup green bell peppers, sliced
  • 1 cup yellow bell peppers, sliced
  • 1 cup carrots, sliced or strips
  • 1 cup fresh mushrooms, sliced
  • 1/8 tsp black pepper
  • 1 tsp Oriental 5 spice blend
  • 1/2 tsp curry powder
  • 3 tbsp soy sauce

Cook one cup rice.

Heat oil in pan over medium heat. Put in hamburger. Cook until well browned.
Add spices (except soy ). Add vegetables and mix together with hamburger.
Cook until vegetables are soft but still slightly crisp. Add rice and soy sauce. Stir and serve.

Healthy Grilling

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Daylight saving is not over yet and you still have time and light to heat up the grill.  Healthy substitutes for the old standbys is a great place to start revamping your grilling habits.

Get your grill on, and at the same time, cut fat content:

Replace Beef Burger with Portobello mushroom or veggie burger (saves calories, reduces fat : 90 cals, 3 g fat versus 220 cals, 11 g fat)

Replace white buns with whole wheat buns (Adds fiber. An additional 3 – 5 g fiber in whole wheat versus 0 fiber in white bread)

Replace Mayo with mustard ( 1 T mayo packs 100 cals, all from fat versus 1 T mustard has 15 cals, minimal fat)

Replace Potato chips and creamy dip with baked chips and salsa (Regular chips = 150 cals, 10g fat versus baked 120 cals, 2 g fat. The dip is what really does you in; add 4 g fat for every Tbsp) Yes – cuts FAT !!

Replace Macaroni or potato salad with grilled veggies. (Adds fiber, cuts fat by at 70%)

Replace ice cream bar with frozen fruit bar. (save 60% cals, slash fat.  Look for bars with pureed fruit or real juice)

Replace soda with unsweet iced tea (green tea can add antioxidants, besides having 0 cals. 1 can soda – 120 cals)