Training on a trainer can be a great way to progress in your cycling, but it can also lead to an increased risk of dehydration. Dehydration is a major problem for cyclists, as it can reduce performance and increase the risk of injury.
In this article, we'll explore the causes of dehydration when training on a home trainer, the consequences of dehydration on performance, and how to prevent dehydration to optimize your workouts .
Dehydration occurs when the body loses more water than it receives. Home trainer workouts can increase the risk of dehydration due to increased room air temperature, increased sweating due to physical exertion, and lack of ventilation due to movement speed. This can lead to a reduction in the body's ability to regulate its temperature, which can make training more difficult and increase the risk of injury.
The consequences of dehydration on performance can be serious. Dehydration can reduce the body's ability to transport oxygen, which can reduce physical performance. Additionally, dehydration can also increase heart rate, reduce ability to concentrate, and increase the risk of fatigue, all of which can negatively affect performance.
Fortunately, there are several ways to counteract dehydration in order to optimize your athletic performance. Here are some of the most important tips:
- Drink water regularly: It is important to drink water regularly before, during and after training or competition. Aim to drink around 500ml of water around 30 minutes before physical activity and continue to drink regularly throughout training or competition. It may be useful to have an easily accessible bottle of water so you can drink during the workout. The Saroo has a compartment provided for this purpose and easily accessible from the training station
- Make sure that the environment is sufficiently ventilated during training. This can be done by opening windows or using a fan. To answer this problem, Saroo is placed in front of your bike and allows you to control your body temperature thanks to three power levels. Its positioning and the possibility of modifying the angle of ventilation will allow you to optimize your performance while improving your comfort.
- Consume water-rich foods: Consume water-rich foods, such as fruits and vegetables, to help hydrate your body. Fruits such as watermelons and melons, as well as vegetables such as cucumbers and tomatoes, can help hydrate the body naturally.
- Avoid diuretic drinks: Diuretic drinks, such as coffee, tea, and alcohol, can cause increased fluid loss and increase the risk of dehydration. It is therefore best to avoid them or consume them in moderation.
- Use electrolytes: Electrolytes are minerals such as sodium, potassium, and magnesium, which help maintain fluid balance in the body. If you engage in strenuous physical activity for a long period of time