Today I led a KNBC ride from Arnprior to Norway Bay and back. The heat was blistering and the humidity higher. I had two large water bottles. I drained them three times, drank at least a liter of water, had lemonade, coffee and a beer.
The ride itself is beautiful. We rode along scenic roads to Norway Bay. Well scenic. At Portage Du Fort there is construction with paving. I rode on fresh pavement. Memo to self...NEVER do this in hot weather. Our tires got coated and there were concerns that our tires actually melted. That is how hot it was.
At Norway Bay we stopped at the Pine Lodge. The S4 riders had ridden there earlier and had left one S4 rider , David who told me there was no food. The other riders, Linda and Bruce had simply decided not to stop and hammered on. I went into the restaurant and in short order. 6 wonderful wraps were produced or chicken, bacon, lettuce and cheese. They were great but I was not hungry.
Our ride speed was 27-32 km/hr. By the time lunch was produced, I did not feel like eating. I still don't and it is now 11pm. I hydrated and took eload tablets for heat stress. I even went for a swim at the beach at the Pine lodge, albeit short.
One of our riders, Nancy was having a hard time on the hills and with the heat despite our taking breaks in shady spots. Her face was dangerously red and I loaned her a buff to wear around her neck which I soaked in cold water. Tim and Steve and Irene seemed fine but all I wanted was more cold drinks.
I am not sure how to handle a longish ride in the heat but this is what I have learned.
1) Take it slowly, while riding fast was a lot of fun I think it put extra strain on us. We rode in a paceline to conserve energy. A paceline or a peleton is really the way to ride. It was a new experience for two of our riders.
2) Hydrate more. Before I rode from Arnprior I should have already consumed a few liters of water or electrolyte drinks
4) Despite wearing tour de france socks, I am not a tour de france rider and the ride was for pleasure..slow down Karine
5) It is harder to ride in high humidity and heat than the cold. With the cold, you get numb and shiver but you warm up with a hot meal. I find with the heat it is harder.
The ride itself was a wonderful ride taking us through farmlands, fields of barley and oats, and of course into the Pontiac region which is really lovely.
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