Not a TnTT'er

Due to a projected lack of participation as a result of being too busy, rampant laziness, and lack of motivation, the TnTT for this evening has been canceled. It was going to be too windy anyway.

See ya next week,

M

Early TnTTer

Due to weather and some other conflicts, the TnTT is canceled for this evening.

See ya next week,

M

This will be our 2 SEP meeting. Dinner at 6:00 (1800) and meeting at 7:00 (1900)

Please email Eric Carter (e901@cfl.rr.com) for more info or questions and to confirm attendance. A minimum of 18 people are required and a head count before hand will assist in the layout of the room, etc.

Please leave a comment below.

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By Selene Yeager
Bicycling

Cyclists, like all athletes, need plenty of liquids. But beyond that basic tenet, things get murky fast — and for years, riders have heard conflicting reports about what, when and how much to drink. So we tapped our best resources, from the latest research to sports nutrition expert Monique Ryan, RD, author of Sports Nutrition for Endurance Athletes, to separate the facts from the hype. Here’s what we found.

Hype: REPLACE EVERY LOST OUNCE

For years cyclists have been told to drink enough on the bike so they weigh the same after the ride as they did beforehand. The truth is, your body can’t absorb fluids as fast as it loses them, and not every ounce of weight is lost through sweat anyway.

Truth: KEEP UP WITH SWEAT LOSS — MOSTLY

Replace about 75 percent of lost sweat during a long ride. “To do that, you need to know your sweat rate,” says Ryan, who recently coached a heavy-sweating triathlete who routinely lost 40 ounces of fluid an hour. To determine your sweat rate, weigh yourself before and after a short ride. “An hour ride is a good indicator of what you’re losing through sweat alone,” Ryan says.

Hype: OVERFLOW BEFOREHAND

Guzzling gallons of fluids before a ride or race will do little more than send you searching for rest stops.

Truth: TOP OFF AS YOU GO

Sip a 16-ounce sports drink an hour or two before you saddle up. That’s enough time for your body to absorb what it needs and eliminate what it doesn’t. Then take in about six to eight ounces (two to three gulps) every 15 to 20 minutes while you ride.

Hype: CAFFEINE WILL DEHYDRATE YOU

Caffeine has long been demonized as a diuretic. On paper, that means it should lead to dehydration and heat stress, especially when you consider that it also raises your heart rate and increases your metabolism.

Truth: CAFFEINE IMPROVES CARB BURNING

A review of ongoing research recently revealed that caffeinated drinks don’t make you pee that much more than equal amounts of beverages without the buzz. The stimulant also doesn’t worsen the effects of summertime heat. In fact, caffeine makes you feel better. Numerous studies have shown that it lowers your rate of percived exertion while improving your strength, endurance and mental performance. Even better, researchers from the University of Birmingham, in England, found that riders who drank a caffeinated sports beverage burned the drink’s carbs 26 percent faster than those who consumed a non-caffeinated sports drink, likely because caffeine speeds glucose absorption in the intestine.

Hype: YOU NEED MORE PROTEIN

Initially, carbohydrates were the essential building blocks of the sports beverage. Then protein muscled its way onto the scene, after early studies showed that carb-protein blends seemed to shoot into the bloodstream and enhance endurance cycling performance better than carb-only beverages.

Truth: YOU NEED A LITTLE PROTEIN… MAYBE

Recent research on 10 trained cyclists performing an 80K trial showed that riders drinking carb-only beverages did just as well as those drinking carb-protein beverages, and both groups did better than those consuming flavored water. However, the International Society of Sports Nutrition recently reported that taking in branched-chain amino acids (BCAAs) during vigorous aerobic exercise can decrease muscle damage and depletion. “If you’re on a long ride where you’re also eating, you’ll be taking in protein already,” says Ryan, “so it’s likely not necessary to also have it in your drink.”

Hype: HYDRATION DURING EXERCISE IS THE BE-ALL AND END-ALL

Big beverage companies would have you grabbing your sports drink during every ride, no matter how long or short the effort, lest you suffer the ill effects of dehydration.

Truth: DRINKING EVERY DAY IS ESSENTIAL

“Your first priority should be staying on top of your daily hydration,” says Ryan. Research on gym-goers found that nearly half began their workouts in a dehydrated state. “Many people don’t consume enough fluids during the day,” Ryan says. “If you hydrate properly on a regular basis, you won’t need to worry as much about getting dehydrated during a typical moderate ride.” The old eight-glasses-a-day dictum is a good guidepost.

Early TnTTer

Windy, windy. Another lovely evening for a TnTT. Five riders showed and one, Rick, shattered his previous record by 70 seconds – must be the new bike. Congratulations Rick!

A big thanks to Timer Tom for his excellent timing skills!

Results are here.

See ya in two weeks,

M

Kool Temps

We have all been asking where is Jim ? Well, we have news of his Great Adventure for this year. By the way he is celebrating his 50th birthday on the road. I talked to Jim yesterday and he seems like he’s having a ball. Now for some info from Jim…

What do you carry? Self contained. Minimal clothing, Tent, hygiene stuff, propane and burner and food.

Not this president - the other one.

The President and First Lady are hosting The Summer Bike Ride and Swim and Eating Party at the Big House in Enterprise, FL (The Southern Presidential Retreat) also known as the Phoenix Home and the Old Aluminum Foundry. Ride start is 0900 so be there in time to find a parking slot outside the gated cement pond. Bring something if you wish. Chocolate is always welcome or some other type of wholesome, desert with lots of sugar or just some sugar and lots of chocolate (did I mention chocolate is desired?) would be appropriate. There will be beer and wine with various soda head drinks as well. If you have favorites of any type, bring it along – remember – someone must drive home.

Address: 1432 Stone Trail, Enterprise FL (use Deltona if Enterprise does not function with your GPS.

DETAILS: Start time for the ride is 0900. The routes will be marked. No one will ride alone. Maps will also be provided. You got a boat? Shallow draft? Bring it!

DIRECTIONS to the Sunday, July 25th away ride:

Note: The roads are slightly different from 2009 (if coming from Interstate 4) :

From I-95: Get on I-4 West (like you have a choice). Get off at exit 108. Turn left. Go about a mile. Turn right on Main Street (there is a light). Go about 4 miles, turn right on Stone Island Road. Go 1/2 mile. Turn right on Stone Trail. Go 1/2 mile to 1432 Stone Trial., lots of parking in the vacant lot (just past to my house).

From 415: Go south until you get to Enterprise-Osteen Road, between the Texaco and the Sunoco stations. Turn right. Go 4 miles. Turn left on to Stone Island Road. Go 1/2 mile, to Stone Trail, turn right right onto Stone Trail. Go 1/2 mile, lots of parking on the right just past my house.

Susan and Bill are looking forward to seeing ya’ll. They will be disappointed, if you do not come.

Bill Pouzar
407-321-7526

Please email or phone your intentions to attend as food/drink must be ordered/cooked for the number of people attending. Your courtesy of alerting the Secret Service/food prep personnel (407-321-7526) is greatly appreciated. There are only three OFFICIAL away rides for the year (as discussed in a past meeting, you should have been there if you had input). This is one, the next one is the Victor Ride to be announced at a later time. Next meeting is posted on the web site – look at it and plan to attend.

Lots of information but – let Bill and Susan know if you are planning to attend and if you are bringing a guest (or three).

Early TnTTer

Windy. Check. Hot. Check. Humid. Check. Must be TnTT time. Five riders. One record. Hansi shaved 14 seconds off his previous best time – must be the spinning class…and the lentils. Congratulations Hansi! The rest of us were not so productive.

A big thanks to Timer Tom for another great job!

Results are here.

The TnTT is on vacation for a couple weeks, so the next TnTT is 10 August (10 August 10 – ha! – not quite a palindrome).

See ya in three weeks,

M