Rules for cyclists and info on dehydration

What is they say about idle hands? Anyway this lunchtime whilst idling away I came across this useful info on the Cycling Support website.

"Rules for Cyclists – by Vélocio
1. Keep your stops short and few
2. Eat before you’re hungry, drink before you’re thirsty
3. Never get too tired to eat or sleep
4. Add a layer before you’re cold, take one off before you’re hot
5. Lay off wine, meat and tobacco while on tour
6. Ride within yourself, especially in the first hour
7. Never show off
Paul de Vivie 1853-1930

Just being dehydrated will make you feel tired. Drink before you are thirsty is a good tip. A sensible target is to drink about 300ml (half a pint) early in the ride then between 100ml and 200ml every 20 minutes.
There are now on the market a number of different brands of energy products,
which also are of great help though they can be expensive. Raisins and
bananas are also good to help you to keep going.. A combination of bananas
and water can be as efficient as energy drinks however.

If you follow a reasonably balanced diet with sufficient carbohydrate and protein
there is no need to worry unduly about special foods the day before a ride. This
is in any case very much a matter of personal needs and preferences. On the
day of a ride, David Millar has a breakfast of cereal, milk, fruit and yoghurt then
carries a musette bag with jam sandwiches, little cakes and energy bars.

However, after exercise it is important to replace carbohydrate in liquid form
– about 1gram of carb. per kg of bodyweight i.e. an 80kg person would put 80g
into a pint of water and drink it down immediately they get to the end of the ride,
or at most within 20 minutes. Products to consider are: Go Electrolyte, High
Five Energy Source, Maxim Electrolyte or Cytomax."

Oh well, back to work!
Mike