What’s in Your Water Bottle?

Fluids.  This could be the most controversial topic we take on here at RoadBicycles.org.  Every serious rider in the world has a particular formula right?  Well, we don’t know about you, but we find the whole thing kinda confusing.  The goal of this article is to try and simplify and boil down some of the more important elements of fluid hydration and electrolyte and energy replacement.  We will admit upfront that this article is no way meant to be the complete work on the subject and we encourage riders to have discussion with their trainers, doctors, nutritionists, and local pros.

First is the fluid.  This may be the simplest part to decide on for most of us.  Water is of course the usual fluid of choice for many, however, there are now many fluids that could substitute for water depending on the needs of the rider.  Sports drinks are growing in popularity and can be a good addition to a two bottle ride.  Sports fluids generally contain some (and we do mean some) electrolytes and a fair amount (and we do mean fair amount) of sugar.  None of this is bad.  In fact energy and electrolyte replacement is paramount on long rides.  The problem with these is that some of us simply can’t stomach the sometimes syrupy sweetness of these drinks when we are exercising.  Also, be careful when you select a sports drink and read the label.  Some of the newer drinks contain stimulants such as caffeine, which can lead to dehydration and alter your heart rate.  Others have additives that don’t help you out at all as an athlete, but sound cool on the label.  Our advice is to be picky and select drinks that contain only the things you are trying to replenish.  Water is of course the base for any re-hydration program and is safe.  If you use water, then you can add supplements only as you need them and not when you don’t.

Second are electrolytes.  The most common electrolyte deficiencies during exercise are potassium, calcium, sodium, and magnesium.  Sodium and potassium usually are the first to go down although calcium is not far behind and often these are the source of muscle fatigue and cramping.  The trick is to figure out which of these you burn through the most.  If you are a sweater, then you are likely going to need sodium,  if you are thin and have a low BMI (body mass index) then you may need potassium.  Many of us have had to experiment with different electrolytes during long rides to figure out which is really missing and even then it is something of a guess.  Blood work can help, but who has time to get tested before and after several rides.  Fortunately our bodies will simply excrete excess electrolytes and overdosing is very difficult (but not impossible) to do.  There are now many ways to replenish electrolytes while riding including some beverages such as Gatorade.  Also there are capsules that contain various dosages of individual electrolytes as well as combinations of them.  Basically, there is a pill for every possible replacement need.  Again be picky and seek out advice from the people listed above.

Third is energy.  Again there are as many theories on how to replace burnt energy as there are riders, but one thing is known; if you are going to ride for more than an hour, then you need to start feeding yourself.  Carbohydrates are the foundation for energy replacement because it is the easiest type of food for your body to convert to energy.  This said, there is also a role for proteins, fats, and fiber on those really long ride days.  There are now a whole host of bars, gels, goops, mixes, and fruit preparations to make eating on the ride simpler.  These are great but cost money.  many of us over the years have simply figured out our favorites and now have a routine when packing for a ride.  When thinking this over consider the length of the ride and how long it will take.  A good rule of thumb is to try to take in 250-500 calories per hour, more as the ride time goes up past 3 hours.

We have seen some really creative water bottles in our time on the road.  In fact, some people basically have a hungry man meal in each bottle.  For those of us who can’t stomach that kind of sludge, multiple components have to come into play.  Isn’t this why we have those little pockets on the our jerseys anyway?

Triathlon Preparation & Equipment

Triathlon athletes know that their discipline is unique in the world of endurance sports. Not only are these individuals fit enough to exert themselves for hours without rest, they are also trained in three different arenas. Swimming, cycling, and running are arguably the sports requiring the most perseverance and dedication to master and tri-athletes strive to do just that.

The sport also requires special equipment. For those serious about their performance here is a list of things you might want to consider.

Swimming:
Wetsuit. Preferably one made for triathlons. They are more suited for the movements of swimming than traditional suits.
Body glide or gel. This is helpful when applied before the wetsuit. It aids in quick wetsuit removal and then also reduced friction during the cycling and running legs of the race.
Goggles and Anti-fog. Good goggles are a must. Make sure they fit well and you have tested them in training before the race. Cold water swims will result in fogging which can make a difficult swim harder. Apply anti-fog before the race starts.
Swim Cap. These are generally provided for you in a specific color to denote your start wave. However, if the water is cold (say around 60-68 degrees) then you might want a thicker cap to double up with.

Cycling:
A good triathlon bike. These are different from a traditional road bike. There is no drafting allowed during triathlon races and so aerodynamics is critical. Triathlon bikes are built with different geometry to help with this. The more ‘forward’ position and ‘lower’ upper body profile reduces drag and increases efficiency. These bikes come with ‘aero’ bars that allow you to support your body in a narrower position. Traditional road bikes can be modified to work similar to triathlon bikes by adding aero bars to them.
Cycle shorts and Top. These should be slim and fit snug. This will decrease wind resistance while riding and allow you to wear them under the wetsuit. This makes for a quicker swim to cycle transition.
Aerodynamic Helmet. Again efficiency is everything on this leg of the race and every little bit helps.
Cycling gloves. A must in my mind. Crashes happen, and if you are protected it can make the unlucky setback far more bearable.
Bike mounted hydration system. You will need to drink much of your fluids and electrolytes during this leg. It is impossible while swimming and difficult while running. So, find a hydration system that mounts on your aero bars or frame with a straw-like device that makes it possible to drink while peddling.
Bike repair kit. There is no aid allowed on a race course and so if you run into bike issues it can end your race unless you are prepared to fix it. This also brings the need for a slim tool bag.

Running:
Shoes. This is the single most important piece of equipment for this leg of the race. They must be comfortable and already have gone through the ‘break in’ period. Tie them securely before starting out. Get a pair that you have used before, so that you trust them.
Sunglasses. Likely you will have used these during your ride as well. They should be light-weight and comfortable. UV protection is a must.
Running visor. While this is not a must it is nice on sunny days to have a little shade on your face and eyes.
Body mounted hydration. A great idea since it can seem like an eternity between aid stations. A soft belt or “waist-pack” like holder with a 1/2 liter water bottle will usually do it.
Clothing. Most people will run in the same clothes that they cycled in for shorter triathlons. Half-iron man and Iron man Triathlons require that a pair of comfortable shorts be changed into. Be sure to wear running socks with little or no seam. Other types of socks can result in blisters.

Being well prepared for the physical challenges of a triathlon starts with training, but on race day, equipment can play an equally critical role. I hope you found this helpful and informative. Visit our sponsor below to locate any missing pieces in your triathlon arsenal.  Or visit our Bike Store.

Adjusting your Bike Saddle

There is always talk about proper bicycle fit and making sure that the body angles are ideal on your new bike.  No one will argue that this is important and I would encourage you to view our posts on bike fitting.  However, it is equally important to remember that the rider/bike connection is very dynamic.  By that I mean, there are numerous positions that a rider can assume while mounted on their bicycle.
This article is a closer look at the saddle position of the rider.  For many amateur and upper level recreational riders a common mistake is that is made is to mount the bike and wherever the seat meets the bottom is where they stay for the entire ride.  I will admit that for most of the riding that we do there is an ‘ideal’ position in the saddle.  However, micro-adjustments forward and backward in the saddle can have significant impact on performance and endurance.
One example would be on moderate to steep sustained climbs.  The natural tendency is to migrate your butt toward the rear part of the saddle.  This is usually accompanied by a lowering of the upper body.  I don’t know what riders who do this are trying to accomplish.  There is no aerodynamic benefit as the speed is simply too low in this situation and as a result the knees are moved backward out of the best mechanical advantage position.  Instead the better move is to actually move slightly forward on the saddle and sit up a bit taller.  The knee is then moved even more over the pedals when the rotation comes around into the power portion of the spin and allows for maximum mechanical advantage.  The move forward should only be around 1-3 cm but the increased power and efficiency is undeniable.  Try it next time your out.
Also, frequently shifting to and fro during long rides and slightly altering your seat position will help with fatigue, soreness, and endurance in your legs and arms and shoulders.