Cycling is a fantastic way to make the most of longer daylight hours and enjoy the warmer weather. However, many avoid riding in the heat due to common heat-related issues they might face. This guide breaks down these challenges so sorching temperatures don’t have to sideline your summer cycling adventures. Consider bike insurance too – it will protect you against anything else that might try to hit the brakes on your summer of cycling.
Issue One: The Heat is Unbearable
The simplest and easiest way to beat the heat is to avoid it altogether.
Schedule your rides for the morning or the evening, the coolest parts of the day and avoid the window between 11 am and 3 pm as this is when temperatures are at their highest.
Humidity, wind and cloud cover are additional factors to consider as they impact how hot it feels.
Issue Two: Dehydration
Dehydration creeps up quickly when it’s hot but avoiding it is easy. Start hydrating hours before your ride and regulalry sip small amounts when you’re out on the bike.
For rides over an hour, have some electrolytes in addition to water to replenish any lost salts in your body. This should also aid your performance.
Use a frozen or insulated water bottle to keep your water cold. It will not only be refreshing but also enjoyable to drink. This should then encourage you to drink more!
The rule of thumb is that if you’re thirsty, you’re already behind.
Issue Three: Inappropriate Clothing
Opt for clothing suitable for the heat. This means breathable, moisture-wicking fabrics. Skip the heavy cotton that traps heat and moisture.
Good ventilation should extend to your helmet too. It should have ample airflow so your head can keep cool.
Light colours, white, pale blue and grey, are best as they reflect the sunlight better than darker colours.
Issue Four: Forgetting Suncream
When it’s hot and you’re sweating, the suncream you put on before your ride will just melt off.
Apply an SPF of 30 or higher at least 20 minutes before you ride. Be sure to bring it with you so you can reapply mid-ride. This is important if you’re sweating heavily or if you’re out for a long ride.
Don’t forget the forgotten spots: ears, necks, hands.
Sunburn increases your risk of heat stroke and dehydration, so don’t ignore it!
Issue Five: Running Low on Energy
The heat can make you lose energy a lot faster than on a normal day. As a result, you should bring small, high-energy snacks with you. This could be things like energy chews, salted nuts and dates.
Be sure to fuel up regularly, especially on long routes or hilly terrain.
Issue Six: Overexerting Yourself
When it’s hot outside, you should let effort be your guide, not pace. This is because your heart rate is naturally elevated in the heat, making your usual pace harder to sustain.
Instead, use RPE (rate of perceived exertion) to judge your intensity.
Remember that it’s okay to slow down! Listening to your body is important.
Issue Seven: Direct Sun Exposure
Even at cooler parts of the day, the sunlight can wear you down. Reducing your sun exposure should make you feel less fatigued. Opt for shadier routes like wooded trails and riverside paths.
If you can’t avoid the sun, take breaks in the shade. Pause to drink and recover, especially on long climbs or intervals.
Issue Eight: It’s Too Bright!
Your eyes are just as vulnerable to UV rays as your skin. High-quality cycling sunglasses offer UV protection, reduce glare, and act as a shield against dust, bugs, and debris.
Look for models with grippy nose pads and wraparound frames so they’ll stay put even when you’re sweaty.
Issue Nine: Bitten by Insects
Warmer weather means more insects, especially around water and wooded trails. Bites are not just annoying; they can also lead to rashes, allergic reactions, or infections if scratched.
Apply insect repellent before you set off. Some sport-specific suncreams offer built-in bug protection so it’s worth having a look.
Issue Ten: Ignoring Heat Exhaustion Symptoms
Signs include:
- Nausea
- Dizziness
- Excessive sweating followed by chills
- Confusion
If you notice any of these symptoms, stop and get off your bike immediately. Rest in a shaded area, hydrate, and look for help if your symptoms worsen. Your bike ride is not more important than your health.
Going on a cycling holiday?
Summer is the peak season for cycling holidays. However, the combination of unfamiliar roads, travel stress and high temperatures can increase the chances of something going wrong.
With optional worldwide cover, bicycle insurance from Cover4Cycles protects you both at home and abroad. From theft to accidental and malicious damage, you’re covered. Concentrate on the path ahead rather than the risks.