Readers Question: One of the few subjects I don’t think you’ve covered in the time I’ve been reading your posts is how and when to spend a penny in races! This year I’m training for the UK Ironman and have found myself doing more and longer rides and this has the obvious problem. What do long distance cyclists do? Is it a question of balancing fluid intake to minimise the number of stops or is it best to stay very hydrated and assume that time lost due to stopping is gained through performance increase?
Well, in the Tour de France, they learn the art of spending a penny on the move (only they aren’t supposed to do it in built up areas and preferably when the cameras aren’t on them.)
Sometimes they all stop at side of the road and catch up, but if the racing is pretty intense time stops for no man.
But, Tour de France riders do many things we can’t. At cycle races, there usually aren’t any facitilities so, if necessary you just look for a suitable bush on route. Last year I was doing a 100 mile time trial and I drank far too much water (it was very cold so I wasn’t sweating at all). The race was mainly on this dual carriageway and it never felt suitable to stop. There was only a little bit where the race went onto quieter road so I picked a spot and dived in.
I should add, that certain cyclists have given us a bad reputation by relieving themselves in inappropriate places. I know if I came out of the front door, I wouldn’t want to see a lycra clad youth ‘fertlising’ my privet hedge. So it is good to make an effort to hide from Joe public. But, perhaps at a triathlon it will have numerous facilities. (cycle races tend to be put on for a shoe-string budget)
Optimal Fluid Intake
I think when racing the most important thing is to stay well hydrated. It would be a mistake to cut back on drinking for fear of having to make frequent pit stops. I remember one person telling me on his first 12 hour time trial, he never stopped once to spend a penny during whole race. I can only think he must have been very dehydrated at the end. If you do become dehydrated, your performance can drop rapidly and it can even be dangerous for health.
But, as long as you stay hydrated, you don’t want to go to the other extreme and fill your stomach with excess water.
My own experience from long distance races is that it is not always so easy to measure how much fluid you need because the temperature of the day will make a huge difference to how much you sweat and how much you need to drink.
Last year, I did two 100 mile time trials. The first event was hot, I finished dehydrated after drinking 2 + litres. The second event was cold, I drank same amount during race and some before, and spent nearly whole race thinking about having to stop. The two stops definitely cost me 5 mins, which in a 100 mile race is a real pain. Usually, I can manage a four hour race without having to stop.
What I would say is:
- Watch how much fluid you take on board during training depending on the temperature. If you do this in training you will get a better idea of how much to take on board during a race. Through practise you will gain a better idea of how much you need to take on.
- It is good to be prepared and have a plan. It may sound strange, but sometimes in a race, it can seem like too much effort to drink so you end up dehydrated. Other times you may panic about not having enough liquid and drink too much meaning you have a stomach full of liquid spilling around.
- Be careful, caffeine (coffee and tea) can act as a diuretic (makes you go) therefore if you take a lot just before the start, you may find yourself wanting to stop after 30 mins.
- The colour of your urine is a good guide to hydration. Avoid either extremes of excess water and dehydration.
- Maybe triathlons will be better organised than cycle races and they will have proper facilities.
- It is a good question, I haven’t always got it just right. Next time I will prepare better and avoiding filling stomach just before start of race. Good luck with triathlon!
- Take electrolytes as well as water, these make the water uptake more efficient.
Related
I agree it is dependent on temperature, your own bodies different daily, weekly and monthly rythyms, and of course, Lady Luck.
In 2008 and 2009 I did London to Paris for charity. Admittedly more by luck than judgement, I managed to balance my fluid intake against perspiration, breathing, temperature, energy expenditure and so on, and found that I was able to manage very comfortably from breakfast to lunch, and lunch to the end of the riding day, without having to stop behind a bush!
I have never managed this in training, and have frequently been caught out – which raises the other question.
Does anyone know a dignified, physically painless way of taking a leak when wearing lycra knee-length bib shorts, a cycling jersey, a waterproof and fluoro gilet??!?!
Pros learn to do it on move, but they are not immune from coming off, not the most dignified kind of crash
It’s a good point. one reason I over-drank in a cold 4 hour race, is that I was relying on my drink for carbs / energy. In this case you can take a few small energy gels (stuff it up sleave or tape to frame) This gives you a greater choice of energy sources.
But, again you don’t want to be not taking enough energy because you’re worried about having to stop.
I tend to use sports drinks as part of my fuelling during longer races. The problem with this is that on a cold day you need less fluids and then end up taking on less carbs.
Would you recommend separating hydration from fuelling? Maybe just use gels etc and switch the drinks to water.
I agree that it’s really hard to judge. In france two weeks I cycled 100km with three friends …. and had to stop four times. Last week I did the Dragon Ride sportive, 115km and stopped only once. I guess the difference is temperature.