Winter Hydration Protocols

By Ronald Mendel, PhD

Does Proper Hydration Play a Significant Role in Training and Performance in Cooler Environmental Conditions?

Now that we’re in the dead of the winter months, how many of you are already changing some of your exercise related habits? In particular, what is your thought process regarding proper hydration and energy needs? Even though winter (colder environmental conditions) is upon us, proper hydration and nutrition should not be ignored. In fact, you might be surprised to know that there are more environmental issues that must be addressed for athletes to maintain their performance levels in the cold than in the heat.

Here’s what we know…..
Cold exposure has been shown to cause fluid losses on the order of 2-5% of body mass (O’brien et al. 1996). Many reasons have been linked to this dehydration induced by cold exposure including reduced voluntary fluid intake, poor access to water, reduced thirst sensitivity, sweating due to exercise and clothing (O’brien et al. 1996, Ramanathan 1964, Freund and Sawka 1996, Wyant and Caron 1983).

Kenefick et al. (2004) examined whether hypohydration (dehydration) altered thermoregulation and cardiovascular responses to exercise in the cold. We know that these responses are altered in the heat, but it was unclear in the cold. The data demonstrated that moderate intensity exercise while dehydrated did not alter metabolic heat production, skin temperature or heat loss. It also did not increase thermoregulatory or cardiovascular strain. Despite these findings, one thing remains clear. It is imperative to maintain hydration status even in cold environments.

From a practical standpoint, prolonged exercise in the cold can still produce heat at a greater rate than heat is lost. This will obviously lead to heat storage and a subsequent increase in core temperature. This increase in core temperature can, and will, be compounded by dehydration due to any one of the reasons noted earlier.

Ventilation (breathing) increases in the cold. Most people don’t realize how much fluid is lost through ventilation even normally. So when ventilation is increased due to cooler temperatures, the amount of fluid loss just from breathing has the potential to be rather significant.

Reduced voluntary intake is also a major factor that may lead to dehydration of athletes while exercising in the cold. Athletes tend to think less about fluids and proper hydration because they don’t perceive themselves to sweat as much when they train in the cooler environment, and therefore, have a tendency to consume less fluids. This may or may not be true depending on the clothing that is worn. An overall reduced sensitivity to thirst is also a contributory factor in not consuming enough fluids while exercising in colder environments.

Also of significance, and maybe even more important than hydration, is the metabolic response to training in cold temperatures. Cold exposure increases the use of carbohydrates as a fuel. Even during light exercise, muscle glycogen decreases at a faster rate in colder temperatures than warm temperatures. This increases reliance on glycogen reduces the ability to exercise at a higher intensity for extended periods of time because carbohydrates fuel intense exercise. Therefore, ingesting fluids and carbohydrates prior to and during exercise in cooler environmental conditions seem to be quite prudent.

Let’s not forget about those that take their training indoors during the cold times. Environmental conditions may more closely mimic those of summer, but one can still make the argument that hydration is still less of a concern. Because of this, athletes may not properly hydrate themselves prior to training and therefore be setting the stage for sub-optimal training. With potentially higher sweat rates during high intensity indoor training, optimal hydration, adequate carbohydrate intake and replacement of lost electrolytes still remain a priority for optimal performance. Luckily, Motor Tabs fits the bill. Don’t be fooled by the weather outside, let Motor Tabs help you continue to train optimally by providing you with the proper hydration and fuel to be a winner!

MOTOR TABS Help Combat the Flu!!

By Mike Rogan
On a recent ski trip between Christmas and New Years holidays I came down with a nasty stomach flu. Nasty fully describes the symptoms so I need not go into detail. Naturally, as with all flu’s, it left me weak and tired. I could not eat and barely stayed hydrated. After two days, still in the mountains and missing two quality days of ripping on the hill, I was resigned to the fact that my skiing was for another day. On day three I got a call from an old ski buddy from days gone by. He happened to be in Mammoth and asked if I was in town and if we could connect for some runs. I called back to let him know of my condition and that I would call him around noon if I felt better. After the call I was looking in my bag for another item and I found two Fruit Punch (my personal favorite) Motor Tabs from another trip earlier this season. I have used them regularly in the past skiing and riding (bikes). I took one just to get the electrolytes back in my system and to hydrate. After about 45 minutes I called my buddy and we connected for about 3 hours of skiing later that afternoon. I still felt a bit weak and tired, but I was able to go out and rip around instead of being on the couch. The Tabs definitely helped me feel better, settle my stomach and enabled me to go out and ski.

Hunger Ride - December 19th

MOTOR TABS is partnering with Rock N' Road and Second Harvest Food Bank to help feed the poor and displaced in Orange County. During December, if you bring in 3 canned goods or 3 of any other items on the list below, to any of the four local Rock N' Road Cyclery locations, you will receive a Free Rock N' Road Cyclery water bottle. Give a little to those who need it most.

Needed Items: Canned meats, canned fish, beef stew, chili, pasta, macaroni & cheese, rice, beans, Canned fruit & vegetables, canned juices, soups, hot & cold cereals, peanut butter.

We would also like to invite you to come and join our "HUNGER RIDE" December 19th. The ride will be starting at 8:00 a.m. from Rock R' Road's Irvine location at 6282 Irvine Blvd just off the tollway, but please arrive by 7:30. There will be a post-ride breakfast compliments of Chick Fil A.

The ride will head counter clockwise through Santiago Canyon (approx. 33 miles). We will regroup twice on the ride. No one will be left behind. Additional miles will be added afterwords for those really hungry people. Hope to see you there!

For more information visit http://www.rocknroadcyclery.net or call the Irvine Store at 949-733-2453.

Triathlete Powers Up with Motor Tabs

Chris Foster just ended his Triathlon season after achieving great results. Here are a few of the successes he has enjoyed in 2009, and that MOTOR TABS has been proud to be a part of:

• Started and finished all 16 multisport races.
• Won five multisports events.
• Placed in the top ten on all but four races (and not once out of the top 15).
• Raced against at least one (usually more) Olympian in eight of 16 races.
• Traveled to four different countries and eight different states in the US to race.
• Traveled a total of 52,000 miles--enough to travel around the Earth at it's widest point...twice!
• Flew on 48 separate planes.
• Swam over 1.4 million yards (almost 800 miles).
• Trained over 640 hours.
  
  
• 1st Overall Lima, Peru ITU Continental Cup
• 1st Overall Desert Classic Duathlon
• 1st Overall San Diego International Triathlon
• 1st Overall Windsor, Canada Triathlon
• 1st Overall Redondo Beach Triathlon
• 3rd Overall San Jose Pro Challenge
• 4th Overall Columbia International Triathlon
• 5th Overall Ixtapa, Mexico Continental Cup
• 7th Overall Lifetime Fitness Triathlon
• 8th Overall Los Angeles Triathlon
• 9th Overall US Elite Nationals
• 14th Overall Duathlon World Championships

Chris's ultimate goal is to compete in the 2012 Olympics, and he certainly seems to be on track to do just that. Please join us in wishing him continued success!

Athlon Elite

Our friends at Athlon Elite, elite fitness training professionals from California's central coast, have been enjoying Motor Tabs:

Things are going great with the Motor Tabs. People are really liking them... I will be contacting you soon to make another order... These tabs are really helping out our clients. They are a big hit!

Click here for more information about Athlon Elite.

Pro Peloton CX

Cyclocross season is here! Every day more athletes are learning about the benefits of using MOTOR TABS Fluid Replacement System, just like the Pro Peloton Cyclery 2009 CX Team of Boulder, Colorado. Let's wish teammates Rob Batey, Zach Lee, Matt Opperman, and Nick Saucier good luck and a great season!

Rock Shox Golden State Downhill Finals

A message from another amazing athlete, Nancy Harris, who counts on MOTOR TABS Fluid Replacement System to help her achieve great results, like this past weekend at the Rock Shox Golden State Downhill Finals. Here's what she had to say about the event:

Just got back from the Rock Shox Golden State 4X Finals at Mammoth last weekend. This was basically my comeback race after being off the bike for several months. I ended up racing Open Women 4x and DH and brought home the gold medal in both classes!!! It was a great weekend of racing and a big thanks goes out to SRC, the staff at Mammoth Mountain and all of my sponsors for making it a great event!

Nautica Malibu Triathlon

Chris Berg is a triathlete sponsored by MOTOR TABS. He recently competed in the Nautica Malibu Triathlon with excellent results! Here is a message from Chris:

Hey Everyone! Just wanted to say thanks for all the support. I raced Malibu Olympic this past weekend, and it went well. The full report is up on my blog, but the short version is I finished 2nd in my age group, was the 3rd amateur, and finished 19th overall in the race. I will be racing again in 2 weeks at the OC international triathlon, and hope to keep improving and post another good result. I couldn't do this without you all, so thanks again for the support. - Chris

Masters Track Nationals

By Thomas Valentine, Team MOTOR TABS
Colorado Springs, Colo. (August 23, 2009) – The 2009 USA Cycling Masters Track National Championships are officially in the books as 13 final national titles were awarded in the team sprint, team time trials, and Madison events. The Eddie Boyz squad won the first event of the final session with Vic McQuaide (San Diego, Calif.), Antony Galvan (Los Angeles, Calif.), and TC Valentine (Irvine, Calif.) beating out the Northbrook Velodrome team of Jason Garner (Glenview, ill.), Jeffrey Whiteman (Chicago, Ill.), and Kevin Perez (Barrington, ill.) for the win in the men’s 30+ team sprint.

With the fastest team sprint time of 1:05:01, since 2005, it was a memorbale victory. The previous day was Match Sprint where I qualified 9th. I went on to win the final B 9-12th. It was really a good warm-up for Sunday. That afternoon, we took a nap and had a pre-race meeting with our coach Eddie B. What I like about being coached by Eddie B. is that he treats us exactly like his national and Olympic team riders. He preparation is tactically perfect and he has the most experience. We discussed everything form the gears, warm-up, tire pressure, clothing options, starts, exchanges and mental preparation. Working as a team, each ride must make an individual contribution of epic preparation in order to win a national championship. Never did I think about a result only about a peak performance. In fact, all year long we have been preparing working toward winning a national championship.

My twins were born in October the week of Elite Nationals so I missed that event. Then I took five months off the bike and went to SHAPE UP FITNESS. I hooked up with Giddeon Massie in April, 09 and my official track sprinting partner. G, is a two time Olympian and 10 US National Champion. This really helped me understand how hard I must work, how specific I must train, and how I must do what is best for my performance in order to win championships. Also, I am an unofficial team member of the Polish Olympic team. I regularly speak to my cohorts and discuss training methodology. Now, I do what they do and ride the same gears and the UCI World Cup riders.

Our sprint team is made up of the fastest riders in the country. This year we rode four team sprints, had four PR's, two state championships, one LA Velodrome elite qualifier and one national championship. So, we have been on target for a big win.

On race day, it was business as usual. Because we have trained so hard, so specifically and so intensely I felt exactly right on the day. In warm-up, I told Eddie B. that my gear selection felt too big. He said, "In championship you can do or you can not do. Do it man"! That was all I needed to here. The 1-10 count down came off and I don't remember anything except Vic dropping me a bit on the start. Once the gear kicked in and I got on top of it at 140 rpm, the rev rate came up and I have excellent burn time. I turned a 19.8 which is as fast as the UCI World Cup times. We crossed the line and I new we went super fast. I did not expect to ride the fastest time since 2005. The in itself was our most memorable accomplishment.

Thank you for the support of MOTOR TABS and your friendship.

Ladera Grand Prix

Last Sunday the MOTOR TABS events crew was back at it, this time in Ladera Ranch, CA for the third annual Ladera Grand Prix of Cycling. What a day it was! Commencing at 7:00am for Citizen race on through the Masters races and finally concluding with the Pro men at 4:15pm. Unseasonably cool weather made for much easier racing conditions than previous years, where the mercury had been in the 90s! The promoters did an amazing job again this year and the event went off without a hitch. Announcers/masters racers Trick Meeker, Roger and Dave Worthington added some flair to the racing - not sure which was more entertaining actually!