Anticipate your body's needs

The riding season has heated up and each ride has felt dryer, dustier, and hotter than the last. We were talking about the heat after Wednesday's Kincaid ride and how 70 degrees here in Anchorage feels much hotter than in the Lower-48. Long daylight hours, the angle of the sun - this article in the Alaska Beacon touches on some of the reasons. It also talks about the impact the current conditions have on our bodies.

Not only is it hot and dry, but we also have had wildfire smoke originating in or drifting into Anchorage. I could smell it while riding at Kincaid, but not until I had been riding hard for a few miles - maybe not the best approach for a poor air quality day. What's a mountain biker to do?

We're often told to listen to our bodies, but sometimes our bodies don't send us a message until we've gone too far: dehydration, fatigue, cramps, and worse can result. I'm not going to tell anyone to not bike while it's smoky, but we shouldn't aim for a personal best in those conditions!

Some electrolyte mixes from my cupboard.
(Not an endorsement of any one product.)

 

What I will recommend is that you be careful to hydrate. I carry two kinds of hydration: in my Camelbak, I carry fresh water - enough for the expected length of the ride, plus a bit more. On my bike I carry a bottle filled with an electrolyte drink that helps restore some of the sodium, potassium, and magnesium lost through sweat or urine. When you are low on these, you're more likely to develop muscle cramps and possibly have other physical issues like headaches and muscle spasms, according to this article. (You can consult any number of articles to learn more about this topic.) When you begin feeling fatigued from a long ride, you are also more likely to crash - and none of us needs that!

As we enter another week of warm sunny weather, don't just listen to your body, anticipate what she will need for the activities you have planned. Bring water, an electrolyte replacement drink, and extra snacks on your rides or hikes. If you drive to a trailhead, have more cold drinks waiting in a cooler. Don't worry about setting a personal best on a trail - take time to enjoy the views and snack breaks with friends. Your muscles will thank you!