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As I write this article, we are in the midst of a July heat wave in Denver. I rode 57.79 miles this morning when it was in the low 70s. Riding west into the southern foothills around 7 am in Deer Creek Canyon I hit pockets of 60 something degrees and it felt so good.

As I rose in elevation above 6000 feet and got deeper into the mountains the cool air prevailed. Riding in the mountains in the heat isnt fun, as many of you knowof course, riding in the heat isnt any fun period, no matter where you are.

By the time I got back down to the front range plains the temperature was pushing 90 and only got higher until I finished around 11:30. Ah, home and the wonderful effects of A/C and a cold shower.

Riding in high temperatures takes a toll on the body in strange ways. You need to prepare for the ride as you normally would by eating a good high carb breakfast, with orange juice, water, or coffee which ever you prefer. Just be sure youve hydrated sufficiently before you leave.

My routine, when I know Im riding a fair distance in warm to hot air, is to begin hydrating the night before. I know that other riders have experienced this too, your body seems to sense when you are preparing and you consume more than usual.

Many riders are taking to Camel Backs to increase the amount of water available; combined with two water bottles you have enough carry you through most areas that dont have any support (read: gas stations or convenience stores).

I generally mix one bottle with Accelerade because I like the proportions of carbs, protein, sodium and it keeps me energized longer. The sodium content is important as you sweat more and need to retain wter to keep cool. Accelerade contains 190 mg per scoop...I use two scoops per water water bottle. Some drinks have too much sugar and are subsequently too sweetthat gets old quickly in the heat when you are longing for a good thirst quencher with flavor.

I alternate between the plain water in the other bottle or Camel Back and the Accelerade, saving the performance drink for the long haul. On really long endurance rides, Ill bring a one or two Baggies with pre-measured amounts to replenish my drink as I run out.

On recreational rides, you can take your time, eat and drink regularly, stay hydrated and alert. If you see you are running short, plan accordingly and ration yourself until you can refill your bottlestry to keep a little in the bottle to just wet your mouth so you can keep going. If need be, stop and rest, cool down, borrow some water from a fellow rider and then start again.

One last item that may be more personal experience than anything else. I dont do any caffeine when riding in the heat. It has a tendency to make you work more because of the energy it gives you. This can produce more body heat when you dont want it. I dont like caffeine anyway, but when I have accidentally ingested it on a ride, I find I have to drink more to cool off. Maybe its just me.

Anyway you look at it, preparation is the key to riding in the heat. Take enough water, sports drink and food, use sunscreen to keep from burning and raising your body temperature, and stop occasionally to rest and cool down, it will make your ride much more enjoyable during the hot summer months.

Good luck and happy riding!

Keith Edwin Renninson

Keith E. Renninson is a native of Colorado. After a tour of duty in Viet Nam, he returned home and spent 30 years as a financial planner and insurance agent. He was a two-term President of the Mile-Hi Association of Life Underwriters and four-term President of the Kipling Sun Homeowners Association. He is the Chairman of the 2006 Tour de Cure bicycle ride for the American Diabetes Association in Colorado. Keith is also the current Vice-President of COBRAS (Colorado Organization of Bicycle Racing Seniors).

In 1995, he self-published his first book, ?The Pain & Joy of Love: A Collection of Poetry, Black and White Photography and Short Stories.? In 2003, Keith was the Editor of the Arapahoe Community College Art and Literary Magazine ?The Progenitor,? and in 2004-2005 the Editor of the Arapahoe Observer newspaper.

During eight years of the 1990's, Keith wrote his column, "Philosophically Speaking" for the Downtown Denver News.

In August 2004, Keith's essay "Compassion at Death's Door" was published by The American Legion Magazine and received worldwide acclaim.

When neighbor Michael Conrad Kelley offered they work together on his manuscript ?Zooch the Pooch,? Keith was excited and honored to be involved in such a worthy project. An illustrated children's book and parenting tool, Zooch was published in November of 2005 and is available on their website or at Amazon.com.

Mike and Keith are also professional speakers presenting their inspirational talk & seminar "Seven Simple Steps to a More Fulfilling Life." They can be contacted directly for radio, TV and print interviews.

In December 2006, one of Keith's latest essays, "To Achieve Clarity in Life Make Meditation Part of Your Day" will appear in a new book "101 Ways to Improve Your Life" alongside notable authors such as Mark Victor Hansen of "Chicken Soup for the Soul" fame.

Keith formed Golden Years Videos, LLC with business partner Jeff Forman which produces exercise videos for senior citizens, and those unable to perform standing exercises. Always the exercise enthusiast Keith, wanted to provide a series of videos which would assist those in need of conditioning. You can see more about this at the Golden Years Videos website listed above.

In his leisure time, Keith studies philosophy, competes in American Cycling Association bicycle races around Colorado, loves to downhill ski, practices yoga, writes and climbs the Fourteener?s of Colorado?s Rockies.