2 questions, helmet and hydration.

wuzziwig

I need a new helmet. The one I have is a cheapy one and the thingymabob for tightening the band broke clean off so I can't tighten it anymore. I don't want to spend too much on it (maybe €60-€70 if needed). It has to be one with plenty of ventilation and also last me for a while. Any recommendations?

Also I've recently started doing longer cycles (85k plus) as I'm training for a 140k cycle at the end of May. What's the best way to keep hydrated? I bring two bottles out with me, one plain water and one with 2 sachets of dioralyte in it. I use the dioralyte because I have it in the cupboard for the kids! But I don't find it that great. I often feel a bit woozy after long cycles and I know it's because of dehydration.

markusz

Helmets: you won't beat Kask for looks and safety. cheapest is the Rapido: http://www.bike24.com/1.php?content=13&navigation=1&search=kask+rapido

can also be got on swim cycle run.com

I've a big head and Kask Large fits great. they are a tidy helmet. I crashed with one on and it did save my big noggin!

FUEL: you need carbs on your ride. the electrolyte tablet isn't enough as it just replaces salts. mix this in the drink with the tablets: http://www.wiggle.co.uk/high5-energysource-41-with-super-carbs-16kg-tub/
also uses cookies, bananas, etc for carbs.

wuzziwig

Thanks Markuz. I like the look of that helmet and it's bang on budget too. Must figure out what size my own noggin is now. Probably large as I was once told by a public health doctor that I had a huge head!!

I always bring bananas and energy bars with me. Sometimes I can headaches after a spin which would indicate dehydration to me??
So do I still use the electrolyte tabs/powder and also add that stuff you linked to as well?

Cee-Jay-Cee

If your using diorylite for children then it's possibly a weak mixture. But some of the cycling/sports specific mixes. I buy the 2kg drums of High5 energy mix and take two 750ml bottles of it with me on longer spins and never have any dehydration problems or wooziness. Like said above food is also important and if you wish take a gel or two for additional energy boost particularly near the end of long spins.

not yet

wuzziwig wrote: »

Thanks Markuz. I like the look of that helmet and it's bang on budget too. Must figure out what size my own noggin is now. Probably large as I was once told by a public health doctor that I had a huge head!!

I always bring bananas and energy bars with me. Sometimes I can headaches after a spin which would indicate dehydration to me??
So do I still use the electrolyte tabs/powder and also add that stuff you linked to as well?

The Headaches are proably more heat related then dehydration..

I rented a bike last year in Lanzarote, done a 40k cycle in 30c and thought I was coming home in a box.

I've long suffered with headaches after golf/cycling in the heat/sun. You probably find you dont get as many in cold weather.

markusz

wuzziwig wrote: »

Thanks Markuz. I like the look of that helmet and it's bang on budget too. Must figure out what size my own noggin is now. Probably large as I was once told by a public health doctor that I had a huge head!!

I always bring bananas and energy bars with me. Sometimes I can headaches after a spin which would indicate dehydration to me??
So do I still use the electrolyte tabs/powder and also add that stuff you linked to as well?

you can measure your head with a tailors tape ( i bought one on ebay, handy to have). it was my wife who told me to change cos my specialized helmet looked like a mushroom on me head! i bought my first Kask in Cycle Surgery. fitzcycles also do them.

i mix in the tablets and High 5 mix together. tastes great. ive a bad habit of not drinking enough.

BoardsMember

Sorry to jump in on this thread. I'm learning about hydration, the hard way. Thanks for the link to the tub of High5 stuff, I think I will get that, seems like a good price @ €27.12.

Re electrolytes, is there an equivalent tub/value pack that could be recommended?

Thanks.

wuzziwig

Thanks for the advice everyone. Ok I'll dump the diroalyte and get proper stuff.

Not yet, you could be right. The last headache I got was after an 80k cycle I did and while it wasn't overly hot the sun was strong. I'll keep and eye and see if there's a pattern there.

markusz

BoardsMember wrote: »

Sorry to jump in on this thread. I'm learning about hydration, the hard way. Thanks for the link to the tub of High5 stuff, I think I will get that, seems like a good price @ €27.12.

Re electrolytes, is there an equivalent tub/value pack that could be recommended?

Thanks.

personally the High5 tablets are ok and for racing i sometimes use the ones with the caffeine in them as well. its a personal thing and it takes awhile to figure out whats best for you.

I find the high 5 gels with caffeine great to really give you a lift... again, mightn't suit everyone

07Lapierre

wuzziwig wrote: »

Thanks for the advice everyone. Ok I'll dump the diroalyte and get proper stuff.

Not yet, you could be right. The last headache I got was after an 80k cycle I did and while it wasn't overly hot the sun was strong. I'll keep and eye and see if there's a pattern there.

Are you eating "real food" on your long spins? Drinks and Gels are good, but real food is better. Even one Banana makes a big difference on a long spin.

fillup

07Lapierre wrote: »

Are you eating "real food" on your long spins? Drinks and Gels are good, but real food is better. Even one Banana makes a big difference on a long spin.

+1 on the real food. I've some gels in the saddle bag for backups but ya can't beat a bit of a chew.

If I'm extra motivated i'll make a batch of these for the longer spins. Very tasty and full of fuel: http://www.bbcgoodfood.com/recipes/2807671/healthier-flapjacks

wuzziwig

I can hand on heart say I've never tasted an energy gel in my life. I bring a banana and a Nature Valley type cereal bar with me usually. Sometimes I bring a handful of nuts too.

07Lapierre

wuzziwig wrote: »

I can hand on heart say I've never tasted an energy gel in my life. I bring a banana and a Nature Valley type cereal bar with me usually. Sometimes I bring a handful of nuts too.

Oh I have...one of the few eats that tastes the same going down or coming back up!

BoardsMember

wuzziwig wrote: »

I can hand on heart say I've never tasted an energy gel in my life. I bring a banana and a Nature Valley type cereal bar with me usually. Sometimes I bring a handful of nuts too.

I'm jealous. I could get through 3 bananas, three cereal bars, 2 x 750 bottles with diaoralyte in them, and still be hanging at the end. Maybe it is just down to basic fitness level, but I am fairly slim so was just assuming I have a high metabolism and therefore need to take on more during the spins. Haven't taken an energy gel. Yet.

DirkVoodoo

I'd recommend buying the helmet locally. Each manufacturer is different and you might find that even though you fit a given size, the shape of the helmet makes the fit uncomfortable or awkward.

For example, I fit the medium size Bell helmets (the "Swipe" or whatever it's called) but there seem to be two bony protrusions above my forehead that make the struts of the helmet press against my head. This leads to a bit of localized pain that no doubt would be agony on a longer cycle. I ended up going for the large.

This advice really only applies if you have a super awkward head shape!

Hatcho

If you're not keen on the energy gels, those little purple Turkish Delight bars are full to the brim with carbs, and the choccy on the outside is a nice treat during a long cycle. Bars are nice n soft so it doesn't take much chewing to down one whilst on the move...

wuzziwig

Thanks Dirk Voodoo. That's good advice. My local bike shop has a bad selection though. Any one know if there are any good bike shops in Galway? I'll be there on Sunday. I'm not sure if I've a funny shaped head or not. Maybe I should ask around for opinions! Your bony protrusions are making me think of Kilngons!!!

Boards Member I'm not super fit. I used to run a lot so I suppose that stood to me when I started on the bike. I also don't reach major speeds on the bike. I'm more of a leisure cyclist than a racer.

wuzziwig

Sorry Hatcho I meant to say thanks for that tip. Any excuse to eat chocolate!

Craig06

I have tried almost every hydration mix, tablets etc on the market and Skratch labs is by miles the best. Very easy on the stomach, tastes good but not too strong and pretty much real ingredients without massive amounts of chemicals.

Mycroft H

Hatcho wrote: »

If you're not keen on the energy gels, those little purple Turkish Delight bars are full to the brim with carbs, and the choccy on the outside is a nice treat during a long cycle. Bars are nice n soft so it doesn't take much chewing to down one whilst on the move...

Never thought of that. Love those Fry Turkish bars.

wuzziwig

I ended up buying a Spiuk helmet from my local bike shop. It cost €80 and it fits perfectly. It's really comfortable and has good ventilation. It was good to try it on before buying it so I don't think I'd buy one online in future. The biggest plus is it matches my Spiuk shoes!!

efwren

Apologies for jumping on this thread..I also struggle with hydration and hunger on cycles

Stupid question...if I use that High 5 energy source mix, do I still need to put an electrolyte tab in with it?..

I do use those ZERO electrolyte tabs..but I could drink gallons of liquid out on the bike..I tend to sweat a lot...I have learnt to avoid anything with caffeine in it..as that can make my stomach a bit dicey. I am always hungry on the bike it seems no matter how much I eat..like the previous poster I have always been pretty slim and light...and I always bring a few Nature Valley bars with me to eat, but could get through them in 60 minutes and be hungry 30 minutes later

Cheers

BoardsMember

I got the high 5 4in 1 stuff. You still need electrolyte tabs, they say something about electrolytes on the label, but with an asterisk, which explains its due to the presence of sea salt.

're being hungry, I'd suggest eating a little and often. I'm not sure how filling those nature valley bars are, I eat them too. I find bananas great.

wuzziwig

I get cereal type bars in my local health food shop and they are way more filling than the nature valley bars. They have loads of nuts and seeds in them and they taste great. Can't for the life of me remember the name. My kids love NV bars so I grab them when I've nothing else. I agree, they don't fill you up. I've tried the high energy sports type bars and any I've tasted have been cack. Bananas are great for energy and also the sugar hit. Make sure you eat well a while before heading off. I usually eat porridge and toast if I'm going on a long morning spin and that keeps me going, along with any snacks I have along the way.

Luxman

Gcn energy bars are delicious too. Google for recipe. I add in all sorts of nuts and seeds and they are very filling. I have almost cut out the sugar from them.

Craig06

Most sports drinks don't contain enough salt to hydrate you properly as they use sodium chloride and then it can upset your stomach so they put less in. Something like Skratch labs has sodium citrate in it and quite frankly it's absolutely epic.

efwren

I'd just to post a follow up here and say thanks for all the good advice.

I covered over 90km on sat, this time armed with some High 5 4 in 1 with added elctrolytes, and some home made cereal bars (maple syrup, oats, pumpkin seeds..groudn almonds...the works)...and it all worked a treat. Hunger wasn't an issue after the 90km felt I probably could have pushed on a bit more.

Thanks again

BoardsMember

Just been reading what seems like a well informed article. A couple of things I didn't know that give me slight cause for concern with the WW 200 around the corner, by far the longest distance I'll have done.

It says that an isotonic solution is better at hydrating than water. I'm not sure what constitutes an isotonic solution, I bring 2 bidons, each with 2 scoops of the high5 4:1 with an electrolyte tab thrown in. I then refill with water at water stops.

It also says that the body will take a lot of water from you to digest carbs. It's in the context of eating carbs admittedly.

So I'm thinking, should I take different things in my two bottles? One with the 4:1 for energy, and one for hydration?

Seems to make sense, or is there any reason to keep separate?

If the high5 tabs are not isotonic or as good at hydrating as isotonic solution, what might be better for hydration?

I know I'm sounding kind of neurotic now, but I'm skinny and I get really tired and really thirsty when cycling, but I'm bad at eating, so would prefer to prepare as well as possible. Thanks for reading!!

omri

markusz wrote: »

Helmets: you won't beat Kask for looks and safety. cheapest is the Rapido: http://www.bike24.com/1.php?content=13&navigation=1&search=kask+rapido
can also be got on swim cycle run.com

I've a big head and Kask Large fits great. they are a tidy helmet. I crashed with one on and it did save my big noggin!

if you go to cyclesurgery in dundrum or base2race they have a good selection of ask helmets so you can try and see which fits best

ford2600

BoardsMember wrote: »

Just been reading what seems like a well informed article. A couple of things I didn't know that give me slight cause for concern with the WW 200 around the corner, by far the longest distance I'll have done.

It says that an isotonic solution is better at hydrating than water. I'm not sure what constitutes an isotonic solution, I bring 2 bidons, each with 2 scoops of the high5 4:1 with an electrolyte tab thrown in. I then refill with water at water stops.

It also says that the body will take a lot of water from you to digest carbs. It's in the context of eating carbs admittedly.

So I'm thinking, should I take different things in my two bottles? One with the 4:1 for energy, and one for hydration?

Seems to make sense, or is there any reason to keep separate?

If the high5 tabs are not isotonic or as good at hydrating as isotonic solution, what might be better for hydration?

I know I'm sounding kind of neurotic now, but I'm skinny and I get really tired and really thirsty when cycling, but I'm bad at eating, so would prefer to prepare as well as possible. Thanks for reading!!

http://therussells.crossfit.com/2014/08/28/dehydration-myths-by-dr-sandra-fowkes-godek/

mcgratheoin

BoardsMember wrote: »

I know I'm sounding kind of neurotic now, but I'm skinny and I get really tired and really thirsty when cycling, but I'm bad at eating, so would prefer to prepare as well as possible. Thanks for reading!!

Forget about the isotonic stuff unless you like the taste (one of my cycling pals likes to have one bottle with some form of flavour in it), all the independent research on exercise and dehydration says drink water, and drink when you're thirsty. Here's a link to Ross Tucker's website filtered by fluid, heat and thermoregulation - it's all there if you browse the articles.
http://sportsscientists.com/sports-science/fluid-heat-thermoregulation/
Two most relevant links
Sports Drinks Part 1 and Sports Drinks Part 2


I have a similar problem eating, but I've found I need to choose my food carefully - something I can easily eat and enjoy, for me it's flapjack style things made mostly from oats/porridge and jellies. The most important tip I've found is to start eating straight away on long rides. I can easily do a 2 hour spin with no food, and probably an easy 3 hour spin, but if I'm going beyond that, then I'll space out my food intake from very early, beginning within the first hour or so (maybe 45 minutes). It can feel a little odd to be only getting into the groove and already reaching for the back pocket, but it's what I've found works for me. You could also think about some form of drink that provides energy if that would help.