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Overall, Lim encourages cyclists and all athletes to think more in terms of "nourishment" than "nutrition."

"After years of listening to complaints from athletes about upset stomachs and 'gut rot,' I set out to solve the problem with Garmin Chipotle during the 2008 Tour de France," Lim says. "I began with little experiments. Diluting our sports drink and adding back electrolytes eventually evolved into hours of testing and making drink mix from scratch. Soon more and more athletes were asking for our 'secret drink mix' and as demand steadily grew Skratch Labs was born."

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First of all, Lim uses less sugar (80 calories) per serving. Most drinks contain 100 200 calories per serving or have no sugar whatsoever but are loaded with artificial sweeteners. According to Lim, a little bit of sugar is good to help maintain blood glucose levels during exercise and can actually help the absorption of water and sodium a necessary mineral that's lost during periods of prolonged sweating. But too Nike Air Max Blue Mens

Lastly, Lim wanted to create a drink that tasted good with all natural alternatives to the artificial sweeteners, flavors, and coloring agents other drinks use. To achieve this, Lim uses freeze dried fruit to create a drink with a light, clean flavor that athletes can drink all day without getting sick of the taste. "It's as simple as it gets for replacing everything we lose in our sweat without hurting our stomachs," says Lim.

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Many think that water is all they need to stay properly hydrated during hot workouts, but that's not entirely true. "Too much water can dilute your body's sodium levels, a condition called hyponatremia that can lead Air Max 90 Hyperfuse Blue Glow

much sugar or carbohydrate in a drink can actually hamper hydration and may cause an upset stomach. Skratch Labs strikes a balance by providing Air Max 90 Shoes

Air Max 90 Quilted

Air Max 90 Quilted

Air Max 90 Quilted

Lim recommends weighing yourself before and after each ride (either naked or in the same clothing) to get a sense of how much sweat you lose in different conditions. Any weight difference is most likely due to fluid loss. "If you lose a pound, you've lost about a pound of water and whole lot of electrolytes," says Lim. As a general rule, drink enough to avoid losing more than 3% of body weight during exercise.

If you can do that, you're well on your way to meeting the water carrying requirements of the average domestique on most professional cycling teams. But while carrying bottles is a fact of life for pro cyclists that will never change, what's inside the bottles is. Lim recently introduced Skratch Labs, a company that seeks to redefine how we all think about hydration.

enough sugar (4 grams per 100ml of fluid) to aid hydration without causing stomach problems.

This, of course, begs the question: What makes Skratch Labs different from other energy drinks currently available? The key to Lim's answer can be boiled down to three main areas: sugar, sodium, and flavor.

"For me, nutrition often turns into thinking that we are smarter than nature, thinking that there are specific chemicals or compounds that we need to get back in the body during or after a hard event, instead of thinking about the specific foods we need or naturally crave," he says. "Nourishment, on the other hand, is thinking about the big picture, about the whole the person, not just the science.

As Bicycling's Road Scholar, he'll demystify and examine racing through the lens of the everyman, and offer tips and advice to help any cyclist ride faster, stronger, and smarter.

Many cyclists think that long rides in hot weather with minimal hydration and fueling will strengthen their ability to handle the heat. They're wrong. Lim suggests giving yourself time to adapt to the heat before finding yourself caught out on a really hot day. A few trips to the sauna or an extra layer of clothes can help simulate intense heat before it arrives. And on competition days, don't expose yourself to heat unnecessarily. Warm up and cool down in a shaded or air conditioned area.

In Lim's opinion, most athletes just don't drink enough. "In the same way that you can live for weeks without food but only days without fluid, the relative change in performance due to dehydration versus energy depletion is much the same." In other words, being poorly hydrated is much worse than being improperly fueled. It's better to ride on an empty stomach than with empty bottles. The next time you feel rushed to ride, choose filling your bottles over a last minute snack.

to headaches, fatigue, nausea, vomiting, seizures, and in extreme cases, death," says Lim. Make sure you consume a mixture with a little bit of sugar and at least 300 mg of sodium per half Air Max 90 Quilted liter.

About Road ScholarWhit Yost's "past life" experiences might fit most cycling fans' definitions of living the dream. He's raced as an amateur on Belgian cobbles, traveled Europe to help build a pro team, and piloted that team from Malaysia to Mont Ventoux. As an assistant director with Mercury Viatel, he worked with Gord Fraser, Floyd Landis, and Peter Van Petegem. 1996 Tour of Italy champion Pavel Tonkov calls him "direttore."

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Many cyclists rely on energy drink and gels for both hydration and fuel. This leads to overly thick mixtures that can actually cause water to flow out of your bloodstream and into your stomach to dilute the mix you just consumed. When it comes to fueling, Lim recommends solid foods over semi solids such as gels and thick energy drinks. "Chewing and digesting solid fuel slows down the pace of nutrient delivery, allowing our small intestines to keep up." When too much fuel is already in a liquid or gel form, a traffic jam can form in the intestines and bowels, leading to bloating and upset stomachs several hours after exercise.

"In the end, making anything from scratch, whether it's a drink, a meal, or a better and happier life is what we're all about. Simple."

Cycling Hydration Tips With Allen Lim

Air Max 90 Quilted

Air Max 90 Quilted

Secondly, Lim realized that most sport drinks do little to account for amount of sodium that athletes actually lose when they sweat. Thus, Skratch Labs ups the sodium ante, nearly doubling what other drinks offer. Lim's mix contains 300mg of sodium per half liter serving, compared to 50 150mg in other products. That might sound like a lot and it is but considering that athletes can lose between 150 and 500mg of sodium per half liter of sweat, it's an attempt fill the void. "The risks of taking too little sodium while sweating heavily are far greater than taking too much sodium," Lim says. "But if you're not sweating while working hard, don't use our drink."

Air Max 90 Quilted

Air Max 90 Quilted

At the end of our conversation, Lim offered several tips for cyclists who ride or compete on hot days. Here's what he said:

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