G
Guest
·NOTE: This was posted by a member of the Phoenix Sportbike Club. He is a Fireman/Paramedic, Bicycle racer, Rock climber etc...Lets just say he is more fit then 98% of the people in the world. He is also a Trackday instructor with Team Arizona trackdays. He ran double sessions teaching at a recent trackday with the heat near 116 degrees...and was fine. The IV joke he makes is in reference to giving himself an IV after the trackday.
Dealing With Heat On The Track Or Street
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I saw a lot of people suffering yesterday in the heat, so I thought I'd let you guys know how I deal with it:
The days leading up to the event are as important as the event itself. Stay hydrated, but don't drink too much water. Including some sports drinks in the days prior and on the hot day will ensure that you're not washing electrolytes out of your system. Clear pee is neat, but you're losing salt and Potassium in the process. Consider a multivitamin a day for a week before the event, if you don't already take them on a regular basis. Not all of us have a well enough balanced diet to get all the nutrition required. Bananas are a good source of Potassium. Two nights before is the most important night to get a lot of rest. That means Friday night for a Sunday track day. Lay off the alcohol, too, for at least three days before.
I brought a fan for the pit, and a spray bottle for water, which was kept in the cooler. Get wet, but don't stay wet. I heard people talking about the underarmor shirts drying out just minutes after they were soaked, as if it was a bad thing. Well, it's not. Evaporation is what cools you off, not remaining soaked in a cotton shirt and shorts. As the moisture evaporates, your skin temperature drops, which will work toward dropping your core temperature. Get at least your helmet, gloves and jacket off when you come in. Get wet and start the evap. cooling process. Just before you go back out, get wet again. The air flow over your body during riding will keep the evap. in progress. Know where your body holds heat. Don't ignore places like under your arms, your crotch and the most efficient radiatory you have, your head. If you can keep your head cool, you win the war against heat. You know to wear a hat if it's cold out, right? Same idea here.
I know it's hard to do when you're hot, but be sure to eat. You need to keep energy levels up more than ever, because the heat is gonna be kicking your ass, causing increased heart rates in an attempt to circulate blood through vessels that are close to the skin for cooling. That's why you're beet-red when you're really hot. That's also more proof that the evap. cooling thing will work. Liquid intake is important because you'll be sweating so much, but food is what can make the difference with the nutrients you lose. Over the course of Sunday, I ate:
B-Fast Breakfast:
3 eggs, scrambled
2 slices wheat toast, with honey
1 Sobe Energy Drink
1 Bottle water
Throughout day:
3 PowerBars
1 Turkey Sandwich
1 Gallon Water (Finished it on the way home.)
2 Med-sized Gatorade
Now, some of you smart asses are gonna make an IV joke, but I take it you all know why a dog licks it's balls, right? The evening IV didn't affect the day's riding, only my recovery time overnight.
Last, but not least, get fit. Yes, I'm an athlete, so it's easier for me to deal with the heat. Carrying a few extra pounds around won't help you handle heat any better, and niether will smoking. Your cardiovascular system is already being taxed, so put the smokes away for the day. Also, if you're aclimated to the heat, things will be easier on you. Go for a 1/2 hour walk in the middle of the day some time, just to feel what it's like. Just be sure to take proper precautions not to get dehydrated!
Dealing With Heat On The Track Or Street
--------------------------------------------------------------------------------
I saw a lot of people suffering yesterday in the heat, so I thought I'd let you guys know how I deal with it:
The days leading up to the event are as important as the event itself. Stay hydrated, but don't drink too much water. Including some sports drinks in the days prior and on the hot day will ensure that you're not washing electrolytes out of your system. Clear pee is neat, but you're losing salt and Potassium in the process. Consider a multivitamin a day for a week before the event, if you don't already take them on a regular basis. Not all of us have a well enough balanced diet to get all the nutrition required. Bananas are a good source of Potassium. Two nights before is the most important night to get a lot of rest. That means Friday night for a Sunday track day. Lay off the alcohol, too, for at least three days before.
I brought a fan for the pit, and a spray bottle for water, which was kept in the cooler. Get wet, but don't stay wet. I heard people talking about the underarmor shirts drying out just minutes after they were soaked, as if it was a bad thing. Well, it's not. Evaporation is what cools you off, not remaining soaked in a cotton shirt and shorts. As the moisture evaporates, your skin temperature drops, which will work toward dropping your core temperature. Get at least your helmet, gloves and jacket off when you come in. Get wet and start the evap. cooling process. Just before you go back out, get wet again. The air flow over your body during riding will keep the evap. in progress. Know where your body holds heat. Don't ignore places like under your arms, your crotch and the most efficient radiatory you have, your head. If you can keep your head cool, you win the war against heat. You know to wear a hat if it's cold out, right? Same idea here.
I know it's hard to do when you're hot, but be sure to eat. You need to keep energy levels up more than ever, because the heat is gonna be kicking your ass, causing increased heart rates in an attempt to circulate blood through vessels that are close to the skin for cooling. That's why you're beet-red when you're really hot. That's also more proof that the evap. cooling thing will work. Liquid intake is important because you'll be sweating so much, but food is what can make the difference with the nutrients you lose. Over the course of Sunday, I ate:
B-Fast Breakfast:
3 eggs, scrambled
2 slices wheat toast, with honey
1 Sobe Energy Drink
1 Bottle water
Throughout day:
3 PowerBars
1 Turkey Sandwich
1 Gallon Water (Finished it on the way home.)
2 Med-sized Gatorade
Now, some of you smart asses are gonna make an IV joke, but I take it you all know why a dog licks it's balls, right? The evening IV didn't affect the day's riding, only my recovery time overnight.
Last, but not least, get fit. Yes, I'm an athlete, so it's easier for me to deal with the heat. Carrying a few extra pounds around won't help you handle heat any better, and niether will smoking. Your cardiovascular system is already being taxed, so put the smokes away for the day. Also, if you're aclimated to the heat, things will be easier on you. Go for a 1/2 hour walk in the middle of the day some time, just to feel what it's like. Just be sure to take proper precautions not to get dehydrated!
