This saturday Ladies only bike ride B-Line to Shea

Good Morning Ladies
This saturday the ride will start from the Tribe on the NE side of Indian School and Miller in the Fry's Food parking lot. we will meet at 5:30 am ready to ride at 5:45 am. If you need help with your bike please come earlier. This will give us the time to get everyone ready and wheels down on time. Prep yourself by drinking plenty of water starting today and your water bottles by filling them 1/2 way and placing them in the freezer on a slant, top them off the morning of the ride. Nick from Durapluse located inside of the Tribe have given us a tip for riding /training in the Summer Heat. To read this in entirety please go to the Ladies Blog.

A Tip From Nick
Training in the Heat
Now that we are officially in Summer and the heat will last for a couple months you will need to be extra cautious while training. Some things to consider when training in the heat:
-Train early or late in the day to avoid the heat.
-Hydrate, hydrate, hydrate with water and electrolyte (salt) drinks. Gatorade was formulated for this reason. A 2% loss in body weight from sweat loss can have up to a 20% reduction in performance.
-Eat foods that are full of water, such as fruits, vegetables and pastas.
-Control your heart rate. The higher your heart rate the higher your sweat rate, which leads to dehydration and an even higher heart rate.
-Choose training routes that have water stops to refill bottles.
-If you are thirsty it is too late. Do not follow your thirst mechanism. Drink even if you are not thirsty.
-Pre-hydrate the day before a big training day.
-Wear light colored and wicking material to avoid overheating.
-Keep your core temperature cool. Poor cold water on your head and body while training and take ice baths post workout to decrease your metabolism and aid in recovery.

It is necessary to take the above precautions when training in the heat. These things will help you with performance and safety. Safety is of the utmost importance. Please be safe out there while training in the heat.

Have a great week
LaVerne
www.theladiespac.blogspot.com

PS: Last year the Ladies did a overnight ride up in flagstaff, please keep an eye out this week for a up date and a sign up for this ride this year.