As temperatures continue to soar to record highs in recent months, the scorching embrace of hot weather has become a new norm for many cyclists. While the allure of the open road remains irresistible, the risks associated with extreme heat, such as heatstroke, cannot be ignored. In this article, we’ll explore the phenomenon of soaring temperatures and offer essential tips on how to stay cool, safe, and thoroughly enjoy your cycling adventures even amidst the sweltering heat.
Hot-weather cycling has taken on a new dimension as heatwaves intensify. Extreme heatwaves can be dangerous for outdoor activities, causing critical conditions such as dehydration, heat exhaustion, heatstroke, and more. The extreme temperatures, high humidity levels, and intense sunshine can make your dream cycling expedition a daunting challenge, putting your health at risk. But don’t worry. With the right strategies and tips, anyone can conquer the hot climate while enjoying a safe and fun ride through any terrain. In this article, we’ll guide you through effective ways to beat the heat and continue pedaling through the hottest days with confidence.
#1 Stay Hydrated
The first and foremost step before cycling in the extreme heat of a summer heatwave is to stay adequately hydrated. To prevent dehydration, drink enough water before, during, and after your ride. Begin your cycling journey already well-hydrated, and even better, make it a habit to sip water regularly throughout your ride. Aim for at least one bottle per hour. Moreover, make sure you are on your fittest and in perfect health to conquer the challenges of cycling in hot weather.
#2 Wearing the right attire
When gearing up for cycling in the heat, selecting the right attire is crucial for comfort and safety. Opt for lightweight and breathable clothing, such as moisture-wicking jerseys and bibs, to wick away sweat and keep your body cool. Consider UV-protective fabrics to shield your skin from the sun’s harmful rays. Don’t forget to wear well-ventilated shoes and helmet to keep your head cool and protected from the sun.
#3 Carry proper equipment
Stay refreshed by carrying ice packs or multiple water bottles to ensure you stay well-hydrated. Sunscreen and sunglasses are vital for protecting your skin and eyes from the sun’s intense rays. Additionally, carrying gear, such as a basic repair kit with spare tubs, a multitool, and a mini-pump, can handle unexpected mechanical issues.
#4 Regularly reapply sunscreen
Using sunscreen when cycling in the heat is a must. The sun's harmful ultraviolet (UV) rays can cause skin damage, premature aging, and increase the risk of skin cancer. Apply sunscreen with at least SPF 30 to exposed skin and reapply it every 2 hours. Although it seems trivial, sunscreen helps prevent overheating and protect you from painful sunburns that can ruin your cycling experience.
#5 Optimize your Bike!
Before starting your journey, make sure you have optimized your bicycle. Start by checking your tire pressure and ensuring it’s at the recommended level to minimize the risk of blowouts in hot conditions. Lubricate your chain and other moving parts, as high temperatures can increase friction and wear. Invest in heat-resistant brake pads to maintain effective braking power. Don’t forget to bring extra water bottles or a hydration pack to stay hydrated during the ride. Lastly, consider applying heat-reflective tapes to handlebars and frame components to reduce the bike’s exposure to direct sunlight and keep you comfortable during extreme-weather adventures.
#6 Take Breaks Regularly
One of the most common and potentially dangerous mistakes when cycling in the heat is failing to take breaks regularly. It’s easy to underestimate the toll that extreme temperatures can take on your body, and by the time you realize you’re struggling, it may already be too late. Heat exhaustion or heatstroke can set in rapidly if you don’t heed the warning signs. Therefore, it’s vital to listen to your body and not hesitate to take a break when needed. Don’t push yourself beyond your limits, and don’t be afraid to admit when the heat is getting to you.
#7 Try Heat Training
Heat training is a method that exposes the body to high temperatures to enhance the cyclist’s ability to ride and adapt to hot weather. This training helps improve thermoregulation, better adapt to hot climates, reduce the risks of heat-related illnesses, and enhance recovery. To accomplish heat training for cycling, gradually expose yourself to higher temperatures and increase the duration. You also need to stay hydrated and monitor your vital signs. You may also need to consult with a professional for guidance. Zack Allison, cycling coach of Source Endurance, recommends heat training for every cyclist to increase performance, comfort, and fun levels during the hot weather.
#8 Avoid the Hottest part of the day
When cycling during the heatwave, try not to start your riding journey between 10 AM and 2 PM, when the temperature usually peaks. As a rule of thumb, it’s best not to continue cycling when the temperature reaches above 35°C and take some precautions when the temperature is above 32°C. It is best to opt for early morning or late evening rides when the temperature is cooler. Before you go, check the weather forecast to plan your cycling schedule wisely.
Conclusion:
The natural phenomena of Heatwaves are dangerous for cyclists. Not only does it damage our health, but it also ruins the fun of our bike adventures. But relax! Follow these tips to keep you cool even in the hottest adventure: stay hydrated, use the right equipment, use sunscreen, optimize your bike, take breaks, try heat training before the ride, and avoid the hottest part of the day. When the adventure is calling, not even the heat should stop you!
