"Ride solo" or "stay inside" is the last thing you want to hear when spring finally arrives. Nevertheless, we will all need to maintain our shape. “Stay healthy, keep on exercising!” There are certainly some nice sporting challenges ahead of this year. Therefore, make sure that when competitions and Gran Fondos are finally rescheduled your shape and stamina are okay!
Indoor training in the spring: you'll sweat! Therefore drink extra often. Even more than you are used to when train outside. Knowing that two percent fluid loss can already result in ten percent performance loss, you understand that through sufficient fluid intake, you can train much more effectively. You can choose to cut a three-hour endurance workout into three short one-hour workouts, but hydration will still be essential.
How much should you drink then?
Every individual person has different needs. What is sufficient for one may not be enough for the other. Through experience you’ll learn and ... measuring is knowing! It is best to weigh yourself without clothes before and after a workout. The possible weight loss corresponds to the number of litres that you drank too little. For example, if you weigh 0.5 kg less after training, you should include 0.5 litres of extra fluid in the drinking schedule during your training. You can also use this rule when you go outside again to train.
When asked how much you should drink, you can actually only answer with averages. With short efforts of one to two hours, it is sufficient to take 500 ml of fluid per hour. For efforts lasting longer than 2.5 hours, we recommend drinking 250 ml of fluid every 20 minutes. Especially if you train indoors.
“I regularly do short bike training sessions on the smart trainer. Now that we are temporarily unable to ride in groups and need to get out of the home as little as possible, I get on my indoor bike more often. To my water bottles I usually add the Watts & Minerals effervescent tablets: so I do not get the sugars, but I do get enough minerals. Where I previously had the habit of drinking too little during the short training sessions, I experienced this as not a problem with the Watts & Minerals. I particularly like the orange version.” (Leandra, BORN Ambassador)
What not to drink: water is a thirst quencher?
Water is often mentioned as a thirst quencher during a workout. Water does exactly that: quench thirst. This is just something you DO NOT want. You should easily be able to absorb enough fluid without feeling full. For this reason, filling your water bottle with only water is not the most ideal solution.
What should you drink?
As you might know: measuring your fluid loss during training will help you to make the right choices for fluid-intake. If you go on the indoor trainer for more than 1.5 hours, Born Iso Pro or Iso Pro+ is a fresh, not too sweet, drink that provides carbohydrates, salt and fluid and helps you drink enough. If you opt for an hour or 3x1 hour with breaks in between, you could also use Watts & Minerals. 1-2 effervescent tablets per bottle provide a no-carb sports drink with all essential minerals. In addition to these minerals, you also add some "watts" to your water bottle. How?
Extra for those staying indoors: Watts Up
More power on the pedals. Improve your watts with targeted training and Watts Up®: a fruit extract from the sweet orange that makes the energy machines in your body work more efficiently. The effect of the ingredient Watts'Up® in Watts & Minerals has been proven in two scientific studies . An anaerobic test shows a significant increase in watts in testers who used 400 mg Watts'Up® (2 tablets a day) for 4 weeks compared to a placebo group.
Every little bit helps and suppose you gain that promised 2-5% in watts? Can you already see the jealous glances of your cycling buddies or running mates when you drop them when accelerating?
“Stay healthy. Keep training!”