Dr. Bailey, Pain Institute of Southern Arizona back to support El Tour, offering tips to get ready for the big Ride Day

Dr. Christopher Bailey will be back at El Tour de Tucson on Nov. 23. He’ll likely join more than 9,000 cyclists who will ride 32, 63 or 102 miles for the day. He can’t wait, in part because he loves to cycle, and he’ll be – once again – with his son, Grant.

Last year the two rode in it and will be back again.

“He did really well, really loved it,” Chris said about his teenage son. “We stopped at certain points and took pictures along the route.”

They will ride as part of the Pain Institute of Southern Arizona, one of El Tour’s great sponsors. Pain Institute of Southern Arizona is the Water Sponsor.

Clearly, it’s more than a bike ride, but a family affair where you can ride for leisure or competition. The Baileys rode for fun – and exercise.

“A lot of the fun we had was going through the training (before) the actual ride,” Bailey said. “We rode around the Loop in Tucson and did other rides, like in Pine Top. We experienced different climates around the state. We will do the Wilcox Flyer so we’ll be enjoying other parts of the state, too.”

The point is: you can gradually prepare throughout the year – even summer – to get prepared for whatever ride you choose in preparing for El Tour.

“Exactly,” Bailey said. “El Tour’s 32 miles may sound daunting, but it’s not. It’s very doable.”

Anyone – who prepares – can ride 32 miles. You just have to prepare.”

With that, Dr. Bailey will offer tips to get ready for the El Tour – it’s never too late, especially as the temperatures start to cool off (hopefully soon). But early-morning rides are ideal to get ready for November.

“Those early morning rides turned into some of the best days,” he said. “We’d go to different destinations to break up the rides, which helps. It’s also good to have goals in mind.”

Of course, hydration is important – as it always is. As is knowing you have the energy to ride.

Here are some tips to get ready for El Tour come November. Dr. Bailey will be offering up some tips to help cyclists, young and old, novices or not as the ride gets closer.

First up is Hydration and what to do as you prepare for El Tour!

Hydration

Of course, speak to your doctor before engaging in any new, strenuous exercise/activity. Your own specific medical and surgical history, medications, and other factors should be incorporated in your hydration needs.

• Proper hydration gives you energy, helps your joints and regulates heat.
• Some experts recommend 8oz of water per hour, for a total of 12-16 cups per day. In addition, other beverages and foods (think vegetables) high in water content, should contribute an equal amount as well.
• Before your ride have a reasonable amount of water (12-16 oz) 1-2 hours before ride/exercise; then take small drinks as you go.
• Some recommend replacing 75% of water loss through sweating during you ride; Weigh before and after a ride to see what you lose in an hour’s ride
• Despite what many have told you, caffeine isn’t a strong diuretic. Research shows you burn carbohydrates better with caffeine on board.
• Water isn’t all you lose, the body loses electrolytes as well during sweating.
• Replenishing Electrolytes:

Eat a healthy, well-rounded diet that includes mineral-rich foods like almonds, bananas, beans, and peanut butter. Sports drinks and electrolyte powders can help replenish electrolytes, and also increase the amount of water transported from the gut to your cardiovascular system.

Wondering how to judge your hydration (or dehydration!) Barring any vitamin supplements, urine should be light yellow or clear; and roughly four full bladder voids per day is appropriate.

Christopher Bailey, M.D., D.ABA