As many of you know, I am from Texas. In the years I have been cycling there, I have learned a few things about riding in the heat. Aside from hydrating, using sunscreen, and riding early in the morning, here are a few hacks which are not as obvious which I have learned in my time riding in summer temperatures approaching 40 Degrees Celcious.
Texas Heat Hacks
1.Hydrate using a tablet or powder. If you want to not have sticky residue on your bottles and frame, use one that does not have sugar in it, such as NUUN tablets. Aim to drink 1 bottle per hour.
2.Keep moving-often, when you stop, the breeze you get when riding stops. If you are at the top of a hill, keep soft pedaling while the group catches up, rather than stopping completely. Also try and use this tactic with traffic lights or other things that stretch the group out.
3.Adjust your pacing- particularly when climbing, it is much easier to overheat, so start climbing under your threshold to avoid blowing up. It's harder in hot weather to recover quickly.
4.Hydrate- Drink before the ride, during the ride and also after the ride. Many people forget to hydrate afterward, but if you don't rehydrate after the ride, your recovery will be longer.
5.Spend time outdoors- It's not obvious, but the more time you spend outdoors in the heat, the better your body will adapt to hot weather.
6.Monitor your fellow riders- Sometimes people are more focused on the ride than hydrating or coping with the heat. It's important to look at fellow riders' bottles to make sure they are emptying, and to see the signs of overheating, such as redness, loss of breath or inability to lower their heart rate. Make sure you know the signs of heatstroke or heat exaustion.
Love the heat! At least it's only a few months, rather than 6 months down in Texas!
Beverley Wright July 03, 2018 4:49 pm