Prepping For the Hard Trail

PREPPING FOR THE HARD TRAIL

KTM's Dakar Doctor gives us a few tips on nutrition and hydration, and the physical effects of being unprepared

No doubt each and every one of you is a physical god, in the best shape of your life, sleeping well, eating right, exercising regularly...

Okay, so maybe you’re human, you like the “occasional” beer, drink your fair share of coffee and sit down a lot more than sitting up. And you like hot, gooey, delicious melted cheese.

We feel for your plight. So, fit or not fit, we thought there would be no better source for information on how to prepare yourself for a hard ride on a hard trail than by consulting KTM’s very own Dakar Doctor,

Jonathan Edwards, M.D., the man who has for the last three years made sure all of the Austrian company’s U.S. riders are prepared for the world’s toughest rally.

"Interesting that you called right now," said the Las Vegas-based practicing anesthesiologist. "I'm about to go moto with Kellon Watch."

Excellent news that the good doctor has firsthand riding experience and does “research” with one of the KTM USA team members! In fact, Edwards is a former local motocrosser and, at 36, still races Vet Pro.

“The most important thing to know is that getting your body ready for the ride starts two days before you go,” he says. “You need to start sucking down fluids.” Be it water, juice or soda, start drinking.

“On the trail, your fluid intake needs to be a 6-8 percent glucose solution, with electrolytes,” he says, adding that you should carry as much as 100 ounces of liquid with you.

Cytomax and other cycling-oriented drinks are excellent sources of glucose/carbs, but so, too, is Tang. “Tang, of all things, is a good, cheap way to get the medium-chain carbohydrates that keep your energy level on an even keel.”

As for electrolytes, most cycling drinks contain them already, but nutrition stores sell packs that contain potassium, sodium,

magnesium, etc. Why are these so important?

"On a neurological level, when your electrolytes are out of whack, your brain is not firing optimally," Edwards says. "Your mental ability to compensate for obstacles on trails deteriorates at just 2-3 percent dehydration. At 5-6 percent, you get cramping and fatigue, and by and 8 or 9, you basically collapse. When you are truly thirsty, you are already 2-3 percent down.”

What about diet? Dr. Edwards says eat spaghetti and long-chain carbs if you like, but not right before the ride. Your pre-ride meal should be protein.

"Your mind will be more astute," he says. "Carbs divert blood to your digestive tract, while protein is digest ed differently and contains amino acids that get fed into neurotransmitters. It basi cally makes you more awake. Before my med-school exams, I had coffee and a can of tuna."

Speaking of coffee and other semi-recreational beverages, Doc says go ahead and have a few beers with your buddies at the end of the day; just keep in mind that you will have to overcompensate on rehydration. He also says, as above, go ahead and have your coffee: “It’s such a mild diuretic, it’s no big deal.”

Finally, Edwards described the “window period,” which is the first 60-90 minutes after strenuous activity: “At that point, especially, you’re drinking and eating today for what you’re going to do tomorrow. Glycogen is your body’s fuel, with your brain using 60 percent of what’s available, the rest going to your muscles, heart and so forth. During the window period, glycogen is most effectively delivered and stored where you need it most.”

So have a nice meal before you hit the beer with your buddies around the fire at the end of the day, and remember the Doc’s final advice: "Moderation is best!"

Mark Hoyer