Planning for a long ride? Know how much water is enough to keep you going

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In order for a human body to function properly, it requires an adequate hydration. More essentially needed for Cyclists during training workouts or in a race. It is similarly important even for those riders opting for long rides on weekends. Drinking on a regular intervals during a ride maintains enough blood volume keeping the muscles work and boost to produce sustained sweat to stay cool. It is significant to note that loosing too much body fluids without replenishing  will lead to blood thickening that causes dehydration and lay a rider to slow down and probably finish a hard ride.

Muscle cramping in the lower leg is a common symptom of dehydration for Cyclist which is typically accompanied by fatigue. More often than not, many believe that drinking electrolytes can avoid cramps. It is however considered to be a myth and won't ease the pain and discomfort. New research suggests that cramping is less likely because of dehydration and more likely due to fatigue and as a consequence of overexerting the fitness level of intensity.

Now for the main point, here are some tips to keep you stay long on the saddle:

1. Have an adequate hydration pack or water bottle/s (depends on how far and how long is the ride).
2. Must consume 500ml of water each hour.
3. Drink a mouthful of water every 15 minutes during ride (don't wait for your thirst).
4. Don't think too much about what you will mix with the water, the water is what's most important. If you choose to add boosting agents, I suggest to go with natural add-ons such as honey, lemon or lime. You may want to try paragis, it's just a blend of water and a kind of wild grass that will surely do endurance wonders!
5. Do not rely too much on commercial sports and energy drinks (may contain blend of sugars like glucose, fructose and sucrose which quickly release the energy).

It is worthy to note that the recommended amount of water is relevant not only on hot season but also during cold months. Dehydration during winter can also be dangerous since the body doesn't immediately sense thirst. Breathing in cold dry air becomes heavy and deep which causes notable fluid loss. Sweating also is not noticeable because it vaporizes quickly in the cold.

Maintaining the optimal hydration level during ride will help speed the body's recovery process. It will lift the rider's spirit and remarkably improves performance.

The next time you plan for a long ride, always consider to bring with you enough water that will last to enjoy and finish the ride.

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The road to Bitbit River of Norzagaray in the realms of the Sierra Madre Mountain Range

Early Sunday morning and I was set to pursue with my plan to ride and explore the way going to Bitbit River in Norzagaray. It's only about 16 kilometers away from where I live, just quite a short distance...I thought.

Showing the direction from Google Map

But before I left, I filled my tummy tank with some carbs to initially sustain my energy. I started with "Ibus" (steamed rice cake) and "Balisongsong" (steamed milled glutinous rice with shredded young coconut meat and sugar). 

I devoured one each of those "kakanin" and having felt just enough, I was ready to go! I reminded myself not to ride on full stomach.

This was a bike excursion for me since I haven't gone riding here in the Philippines since I started working abroad. Not during my previous vacations either.

Nearby bridge in one of San Jose River course. See how I made my horse ready for the ride? She was just so fresh like the morning breeze (this is how we make "landi" with our bikes... todo linis just to end up dirty at the end of the day 😍😎😓).

Road traffic along my way wasn't that worse but still I needed to be careful and maintain road courtesy at all times. The Del Monte-Norzagaray Road is a long stretch that is always a busy traffic but as I go farther from Bigte wet and dry market, the road is getting quiet. Not as much motorist can now be seen except for some vehicles and motorbikes once in a while. I didn't even noticed that I was continuously climbing uphill until I felt much pressure on my knees. The elevation was just getting higher as I hardly pushed but I just couldn't resist to break off and stop. I was enchanted with the beautiful nature side by side and due to my enthusiasm and confident perception of greater extent of fascinations ahead,  I made myself set to move on.

Natural rock formation along the road of Minuyan, Norzagaray. So downhearted to see a quarry works in progression below this unrefined natural wonder.

Up ahead I came across the gateway to the Pinagrealan cave. The signboard can be spotted easily from the main road with the arrow pointing the direction. The road towards the cave is unsurfaced, it's a rough and unpaved track.

Not in my itinerary though, but I was curious to check and just have a look. And besides, I needed something to eat...oh yeah, wait a minute...there's another arrow pointing to a restaurant in just 300 meters!

Off-road but seemed to be accessible by cars and even tricycles.

I didn't go nearer to the entrance of the cave since I had no intention of going inside, anyway. However, I consider it in my bucket list already...next vacation perhaps.

For as much as I have no story yet to tell about this cave, you may read this blog by San sa Pinas? to learn more.

Translation for non-Tagalog readers:

The Pinagrealan cave  which was first called Cave of Minuyan located at the foot of the mountains of the Sierra Madre part of Norzagaray. This was made a camp by the revolutionary Filipinos led by General Sinforoso Dela Cruz. It was the main hideout and fortress of the revolutionaries from 1896-1897.

In this cave lived the revolutionary army of General Emilio Aguinaldo and General Pio Del Pilar. There were diverse battles outside and around the cave. Inside the cave lies the house of General Aguinaldo built at the back of many standing door-shaped real marbles. Built in front of the cave were the barracks and nursing homes where wounded soldiers are treated.

This sign is made and subject to the resolution of Norzagaray's culture, history, arts and tourism council and the town's head of Norzagaray, Kgg. Feliciano P. Legaspi M.D. in the year 2012

Just a bit ahead of me, I spotted a single track. I was tempted to pedal through but reluctant to proceed farther. The place was not familiar to me at all, I had no idea where it will lead me so I decided to turn back and ride my way out to the main road.

Possibilities of ride exploration is one thing that I thought to consider for this place in the future. When that time comes, I will persuade some riding buddies to come along. Hopefully with those who are more familiar with the site's whereabouts. The scenery was just amazing and I was so optimistic, there's a great promise of adventures that may lay ahead.

Single Track!

There I went to proceed pedaling again in the main road. I was only about few kilometers away from the Bitbit river bridge according to my navigation tool. The elevation still kept on going up but the shade of the trees both sides along the road was a reward of comfort.

Relief has taken place before me when I felt there was a change as I went on, the clear roadway was slanting down...the best part of riding a bicycle where your pedaling is at rest. Holding control on my handlebars and brakes, I positioned my upper body aerodynamically and glided down the road.

I was mesmerized once again by the nature around so I decided to stop and cool down. The spell of the wind and the captivating beauty of the hills were just irresistible.

One spot that overlooks the mountains. The Bitbit river is lying down the fold.

Extensive cordon of  hills and mountains.

Downward-sloping road that narrows down to the Bitbit River Bridge.

Here is one worth to read blog about the Bitbit River in Norzagaray, Bulacan.

As I've thought, it was just quite a short distance but at no time anticipated the challenging climbs, nevertheless, nature has rewarded my ride with unfathomable admiration and lot of surprises!