Cycling in the Heat

Fortunately, when the temperature rises, cycling is one of the better activities to be doing. When it is 30 degrees I find it more uncomfortable walking around a city centre than I would out on my bike. The faster you cycle the more wind resistance you create to give a natural cooling mechanism.

Nevertheless, when the temperature is in the 30s, it can be uncomfortable and more tiring to cycle. If you are not used to it a heatwave can be quite a shock to the system (heatwaves are not so common in Britain) I’m writing this with the weather in the high 20s, but watching the Tour de France on Sunday with temperatures rising to 40 degrees it seems like a mild day.

These are some useful tips for cycling in the heat.

Hydration.

Even before you set out cycling, make sure the body is well hydrated drinking plenty of fluids. If the body is well hydrated to start off with, it will be easier to cope during the ride. Water intake can vary tremendously depending on circumstances. In normal weather a 50 mile ride may require one 750ml bottle, but, in hot circumstances, you could be needing two for exactly the same ride.

Electrolytes. I used to often get a headache after riding in the heat. I’m fairly convinced that the use of electrolytes is the reason I no longer experience this. Basically, when we sweat we sweat water and salt. Electrolyte drinks help replenish our salt levels as well as fluid. Maintaining the correct mineral balance is as important as drinking water. If we just drink water and don’t replenish lost minerals, the electrolyte balance will be adversely affected

Bananas are said to be a good source of potassium which is one of the minerals which can be sweated out.

Nuun Active Hydration tablets at Wiggle

Pouring water on the head.

If you watch the tour de France mountain stages, you will see many riders pouring water on their heads (or spectators doing it for them) Not all riders like the extra weight water on their jersey they have to carry. But, it does help to cool you down for when it gets really hot.

Getting Used to the Heat.

Heat may seem oppressive at first. But, it is surprising what the body can get used to with acclimatisation. I’ve seen 200+ Km stages in the Tour de France with riders giving it everything when the temperature was 40 degrees. It’s not pleasant riding at 40 degrees, but, it is possible. Also remember over time, the body gets more used to warm weather (e.g. producing more sweat e.t.c) Part of the problem can be in the mind, it’s often not as bad as we fear it will be.

Suncream

You never regret putting suncream on, you can bitterly regret not putting on suncream. Also, I’ve never seen the attraction of riding without any top. A thin cycling top is better than bare skin.

Sudden Weather Changes.

Just because it is 30 degrees when you set off doesn’t mean the weather can’t change. If you get caught out in a thunderstorm, your single thin cycling jersey may prove inadequate in keeping warm. You can quickly go from too hot to too cold. It’s always good to carry a rain jacket with any prospects of thunder storms.

Finding cooler parts of the day.

The early morning is nearly always cooler than mid-day. If you really don’t like the heat, try getting up early. good practice for all those early morning 25 mile TTs….

If you are lucky enough to ride in a place like Yorkshire, you find that riding on high ground is quite a few degrees cooler than the valley bottoms.

Energy Recovery Drinks at wiggle