Cycling is the one of most lovely sports in the world. While the weather may not be as harsh in the summer, it’s still important to look after yourself if you want to do your best to cycle safely. Whether you’re training or attending a game, here are some tips we give Blackzone training athletes to beat the heat.
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1. Be smart about your hydration
No wonder we start to hydrate in summer. This is an aspect of cycling that is always important, especially when the temperature is high.
You should start thinking about your hydration the day before your ride. Increase your fluid intake to ensure you start the day as hydrated as possible.
On the morning of your ride, you should start hydrating as soon as you wake up. Eight hours is a long time to not drink, so even if you drank well the day before, you’ll wake up quite dehydrated. Many WorldTour cycling teams make sure their riders start the day with a bottle of salted water or an electrolyte drink, to help keep them hydrated and avoid cramping later in the day.
Be aware of where water sources are along the route and be sure to take advantage of them. Many cafes and pubs in the UK will be able to fill your water bottle. It can be considered a good opportunity for you to take a break.
2. Control your core temperature while cycling
Controlling your core temperature is often more difficult to do when cycling in summer. But there are a number of things you can do to control your body heat.
Here it is very important that you warm up before any strenuous effort. Warming up isn’t just for your muscles, it starts your body’s evaporative cooling system. If you jump straight into hard work. your body temperature rises before you sweat enough to cool yourself down, and your body plays catch-up.
We all agree that sun protection is very important, but did you know that oil-based sun cream can interfere with your body’s ability to sweat? Try to choose a sunscreen with lower oil content, or better yet, get a sport-specific option designed to help you sweat as effectively as possible.
Two fairly obvious methods; Freezing half-filled water bottles overnight and topping them up before you set off is a great way to lower your body temperature during the first hour or so of your trip. Pouring water yourself can be low-tech and a little messy, but it works!
3. Adjust your expectations while cycling
You have ridden your route hundreds of times but in extreme conditions, it can be completely different. Check your options for shortening the ride if it’s hot and sensitive, cutting a short ride won’t hinder your training, but heat stroke, exhaustion, and cramping may well occur.
Don’t expect to go out and set power records if you train in the heat. Hot weather not only affects our ability to function but also makes recovery more difficult. If you train, either dial back the intensity or else aim to complete your session in the cooler parts of the day.
If you are participating in a sport, be prepared to adjust your target power output and avoid going ‘into the red’ too often as it will be harder to come back than when it cools down.
4. Don’t forget the basics
Intensity cycling already puts the body under a lot of stress; Throw in some extra heat and you can push it to its limits. There are a number of easy things we can all do to reduce that stress.
Your appetite suppresses when your body heats up as it tries to reduce heat-generating functions, in this case, digestion. You often won’t feel hungry until it’s too late, so it’s more important than ever to make sure you’re getting your usual calorie intake.
Wearing sun-protective clothing, sunglasses and a hat (even under a helmet!) can make a big difference to your body temperature. Readmore about yoga
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