Thailand – the alternative winter get away!

If you have been following the Tour de France or have just returned home after riding one of the tough classic challenges in Europe this summer then I guess you are totally hyped up and motivated about cycling right now.  All you want to do is get out on your bike, feeling on top form and just wanting to ride. With warm sunny days and the longer evenings it’s easier to find time to schedule training rides and enjoy cycling with friends, but have you considered what you are going to do over the winter to maintain fitness and enthusiasm?  If you are not looking forward to the prospect of riding through the cold, damp, gloomy northern winter, or like many cyclists, you are looking for a new more exciting alternative to the usual Southern European cycling destinations then we would like to offer you Thailand  as a tempting new alternative winter get away.

Kick start your winter training in the warmth and constant sunshine of a Thai winter and discover the hidden treasures here; with ideal cycling conditions, fantastic roads, mild sunny days and balmy evenings.  After a tough day in the saddle enjoy a therapeutic sports massage followed by a cold energising beverage and the exotic cuisine Thailand is famous for; fresh mango or passion fruit smoothies, and perhaps a delicious meal of steamed fish with a chilli, citronella sauce and stir fried vegetables . Tempted?

We invite you to come and join us in Thailand for an exciting cycling trip where road cycling really doesn’t get much better. With everything from challenging mountain passes, rolling hills, to long flat valleys; there is something to suit every training regime. With the added bonus of an exotic cultural experience and near year round sunshine, this destination will give you the WOW factor holiday where training suddenly becomes a pleasure!

Take a look at our itineraries, discuss them with your friends and if there is a tour that interests you then please call us on Skype or email us at info@crouchingtigertours.com.

If you have a different itinerary in mind and do do not see what you are looking for amongst our scheduled tours then please ask us – we can tailor make your own personalized holiday  to suit your available time, riding experience, budget and of course your wishes!

Electrolyte drinks, energy bars, gels?

What should we consume during high effort rides?
There is not one simple answer and lots of advice out there but one thing for sure is that what we eat and how much we consume directly affects how well we perform, how quickly we recover from exercise and how much enjoyment we get from our riding.

How best to meet our energy and hydration needs for maximum safety and efficiency is a bit like using the gears on the bike – different combinations and choices can be adapted depending on the intensity and length of your rides and of course on the weather conditions.

For short rides under 1 hour; water is the most important replacement. Our bodies are made up of 60% water and does not have reserves. It is essential to replace the amount of fluid lost during exercise and the accepted recommendation is to drink little and often, and never to wait until you feel thirsty. By then it’s too late! The recommended minimum is to drink 150ml every 15mins but this should be increased in hot weather.

For longer rides of 1 to 2 hours; Water and now glucose/fructose should be replaced and the easy way is to take an electrolyte replacement drink, which includes mineral salts or alternatively water and a gel. Replacing glucose helps prevent hypoglycemia and depleting glycogen reserves in the body. Highly concentrated gels may give the ideal boost to energy needed for a sprint finish but make sure you drink plenty of water at the same time as otherwise this remains in the stomach (and unpleasantly in the mouth!)  and doesn’t  reach your blood stream quickly enough. It has been suggested that consuming electrolyte drinks and gels together should be avoided to prevent too high a concentration of carbs in the stomach which can not only cause digestive problems but also reduced the speed of absorption.

For rides longer than 2 hours;  We should now think of replacing water, glucose, mineral salts and Vitamin B on long duration, high effort rides. Vitamin B helps with the assimilation of glucose by our bodies. Sports fruit bars, and especially dried fruit are a good source of glucose and vitamin replacement and can be easily transported and consumed while riding, which makes them very practical!

Did you know?

Isotonic drinks are of the same osmotic pressure as the blood with a concentration similar to our body and therefore allow for rapid rehydration.. Because of this these drinks are absorbed more quickly than water, and are best used during and after exercise to boost energy levels and encourage rehydration. They contain carbohydrates and electrolytes. Popular brands include Lucozade, Isostar and 100 Plus.

Hypertonic drinks are more highly concentrated in sugars and therefore take longer for the body to absorb. They are recommended to be consumed several hours before training to “carbo load” or after exercise but are not ideal during exercise, particularly  in hot weather, when quick rehydration is necessary. 

Hypotonic drinks are less concentrated in sugar, easier to absorb and are especially good for rapid fluid replacement giving a better hydration in hot weather. Because they have fewer calories they can also be used in our everyday diet.