I have trained all types of athletes and most seem to make the same mistake – not drinking enough water. As most of us have heard, the average person should drink approximately eight 8-ounce glasses per day. As most athletes know, we need to drink more!
Here are a few tips I give the cyclists I train. They apply to both training and racing:
- To start, always drink water with your meals. This not only saves money when eating out, but adds additional water intake throughout your day.
- Within 15 minutes of rolling out for a training ride, drink 24 ounces of water.
- Look at the time. Every 15 minutes you should consume some liquid. I have my athletes carry one water bottle with just water and the other with some calorie drink. Switch between the water and calorie drink every 15 minutes.
- And the most important tip I give to my cyclists is what I call ‘Super Hydrate!’ Most of us race or train very hard over the weekend, so I recommend adding even more water starting on Thursday and continue this through the weekend.
Athletes often explain to me that they drank more water that morning, or they drink only when they get thirsty. That’s too late! Drinking only when thirsty is like putting gas in your car after you’ve already run out!
The ultimate training tip… I can’t stress enough the importance of drinking water. It’s the easiest and cheapest way to improve your performance!
Kurt Galatro is the 2011 US East Cup and Southeast Regional Mountain Bike Champion. He lives, works, and plays in Tampa, Florida where he is a nutritionist, cycling coach, and personal trainer with many notable clients. If you would like more information about Kurt, or would like to contact him directly, please send us an email or call the offices of Relaj Inc. at: 970-315-2484 and we will forward your contact information.