Hydration

Let me start with a very important point, proper hydration should be an everyday goal, not just something you think about prior to/during times of exercise. Especially since there is no real way to hydrate on/during the day of any event.

Know you're limits, which means being honest when you are feeling poorly and taking immediate action to remedy heat related exhaustion.

Dehydration does not suddenly happen, you body gives you many clues along the way which includes during normal daily routines.

Symptoms of dehydration (partial list of main issues from lesser to more severe):
~ Thirst, dry mouth, bad breath, dry skin
~ Infrequent and Medium to dark colored urination
~ Confusion, dizziness and headaches
~ Muscle aches and cramping
~ Rapid Heartbeat and/or breathing

Bottled Water and Your Activity Level:
A person's body weight, and their activity level, determine the amount of water needed to maintain proper hydration. A good rule to follow is to drink at least eight, eight-ounce servings of water a day, adding more for each hour of activity.

Hydration becomes even more complex and important in the heat.
As Temperatures Rise, So Does Your Body's Need for Water When summer comes, remember to keep your body properly hydrated when the 'heat wave' comes.

Heat exacerbates hydration issues, so if:
~ If you find yourself getting tired, do yourself a favor, PLEASE STOP & REST!

~ Cycling is an activity that takes lots of concentration, if you are tired or unfocused, this is when accidents and injuries normally happen.

Summer hydration tips....
* Bring a supply of bottled water with you when traveling.
* Drink extra bottled water in extreme heat to keep body temperature low.
* Drink before you feel thirsty.

Daily water requirements (8-ounce servings) with one hour of activity: Your weight
In Pounds: Light / Activity Moderate /Activity Strenuous
115: 9 servings / 9 1/2 servings / 10 servings
125: 9 / 10 / 11
150: 9 / 10 / 11 1/2
175: 9 1/2 / 10 1/2 / 12 1/2
200: 9 1/2 / 11 / 13 1/4

Thread on CyclingCentralVa.org: Hydration Discussion

Hydration Calulator

Cycling Essentials, Safety, & Gear:

Helmet: No matter what your cycling discipline is, please wear a helmet. In most parks it's a rule. Riding without helmets jeopardize can trail access for everyone. If you see somebody without a helmet, be a friend and remind him or her to get one.

Gloves: Gloves can really help remove some of the stress placed on you palms and protect your hands in the event of a crash.

Shorts, Shirts, & Shoes: There are so many choices it is hard to decide, this is really a personal preference. The important part is to make sure that you feel comfortable in whatever you choose, and make sure you are dressed for the conditions outside!


Hydration & Snacks: Very important! Be sure to have water bottles or hydration packs. Exercise equals sweating and sweating leads to dehydration. So always carry some water during hot days and/or long rides. It also never hurts to carry a little something like a candy bar, cookies, or energy bars to help put if you bonk on a trail.

Basic Tool Kit: At minimum you should have some basic tools to fix your bicycle.
While many "standard/automotive" tools can be used to repair your bike, they are many special tools that are sized to work with bike related applications.
Many bike shops carry "multi-tools" which are tools designed to carry with you on your bike while on a ride, these tools are temping to use as your main tool for home use also, but I have to stress that these tools are not designed to be used as everyday tools, so definitely consider purchasing a separate home tool kit.

Home Tool Kit:

~ First, buy yourself a small toolbox that you set to the side just for your bike tool collection. This will keep all your tools organized and keep your "cycling" specialty tools separate from your standard tools.

~ Pumps, there is are two different style tube stems, schrader and presta. So when buying a pump, look for one that will work on both valves.
** Little adapters can be purchased to make presta valves look like a schrader valve.
** Also note that a floor pump is for "home" use, while what are call "mini" pumps are used to carry along on your bike.

~ Tire Levers, buy 2-3 levers so that 1 can act as a pry-bar and the others to remove the tire.
** Consider levers labelled "Steel Core" as they will last longer and the only levers strong enough for very tight rim/tire combinations.
~ Hex/Allen Wrenches (Usually a grouping of 2, 4, 5, 6, 8, & 10 mm are a good start)
~ Quality Phillips & Flat head screwdrivers. (Make sure the tips remain in good condition)

~ MORE to come...

Tools to Carry on a ride or commuter:

Safety tips: Try to always ride with a buddy, but if you can not, it is a good idea to bring a cell phone, or at the very least let somebody know where you are and when you'll be back!