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Summer Riding Bundle: Cycling in the Heat 1 & 2, Handling Cramps, Eat & Drink Like Pros
Summer is when we ride the most and Coach John Hughes teaches you all you need to know to have your best summer ever.
1.) Cycling in the Heat, Part 1: Ride Management: In 19 pages Coach Hughes explains why you get hot—the ambient temperature isn’t the primary reason! He covers how to acclimate to heat, tactics to ride in the heat, the best clothing and nutrition choices for hot days, how to cool off if you overheat. He teaches you about heat-related health conditions and how to avoid them.
2.) Cycling in the Heat, Part 2: Hydration Management: In 21 pages Coach Hughes explains how sweat cools you and how to assess your sweat rate and composition. He then teaches you what you need to know to develop a personal hydration strategy. He starts with how much and what you should you drink? He then covers what electrolytes you need and pros and cons of getting these electrolytes from replacement drinks, supplements, and food. He finishes by describing hydration-related problems.
3.) Preventing and Treating Cramps: In 10 pages Coach Hughes give you a detailed look into the causes of cramps so that you can understand and implement prevention techniques. He provides tips (both on-bike and off-bike, including photos) for breaking a cramp and preventing it from recurring.
4.) Eating and Drinking Like the Pros: In the 14 pages Coach Hughes shares his research about what pro riders consume before, during and after a race. The findings hold lessons and benefits for cyclists at all levels. Eating and drinking like the pros offers recreational riders the same nutritional benefits, which you can customize to your own needs. – You can fuel yourself at a fraction of the cost of commercial sports food and drink, if you choose to make your own. Coach Hughes worked with a professor of nutrition and an expert on hydration and electrolytes (both experts are cyclists) in creating recipes you can use for both sports drinks and food.
The 4-article bundle includes Coach John Hughes most informative articles on Summer Riding.
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