Posted by: Dr. Tyrone A. Holmes | February 25, 2010

Cycling Performance Tip #5: Estimate Your Sweat Rate

In my last cycling performance tip, I suggested you determine your hydration needs.  This goes for all endurance athletes, including runners, cyclists, rollerbladers, tennis players and swimmers.  The most effective way to do this is by estimating your sweat rate.  You can determine your sweat rate by weighing yourself before and after every workout. This serves two purposes.  First, it provides you with an accurate estimate of your water loss.  A 60-minute workout is a good indicator.  If you weigh two pounds less after a workout, you are down about 32 ounces of water.  Second, it helps determine how much fluid you need to drink per hour.  In this instance, the objective for future workouts (in similar heat and humidity conditions) is to drink 32 ounces of fluid per hour.  Frankly, you won’t drink this much so try to drink lots of fluid before and immediately after your workouts.  Remember, your goal should be to weigh the same after post-workout hydration and nutrition as you did before the workout.

NEXT POST – March 1, 2010

Cycle Log: Intensity Phase Week 5

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