Bicycling in the heat, heat management tips that work

[DavidHenderson]

Here are some key helpful points from my article on heat management for bicycling in the heat.
1. allow yourself some exposure to exercising in the heat (with common sense limitations) and allow time (see post for specifics) for adaptive response to occur (primarily plasma volume increases)
2. Hydrate properly and add electrolytes appropriately. Drinking large amounts of straight/standard water can make you very sick from electrolyte imbalances (Water intoxication is caused when sodium levels drop below 135 mmol/L when athletes consume large amounts of fluid that has not been treated with electrolytes).
3. keep your clothing wet (in particular your hair on your head (if bald, a dew rag can hold water), jersey and front panels of shorts. Water conducts (transfers) heat 25 times more than air; evaporation removes the heat that has been captured in the water. This is a really big deal for cooling. As an illustration: Tests done with canteens covered with water soaked fabric covering versus canteens with dry fabric covers produced a 42 Fahrenheit degree difference of interior water temperature (23.4 degrees Celsius difference). evaporative cooling effects on water containers. .
4. Cooling yourself by pre-wetting clothing and dumping water on your body during strenuous exercise helps slow dehydration and loss of electrolytes, because you will sweat a lesser amount.
5. Ice slurries can temporarily lower a person's core temperature and increase stay time in heat stress environment.
6. something, something, I forget what number six was.

http://myworldfromabicycle.blogspot.com/2010/05/heat-management-or-how-to-race-when-its.html

Stay wet my friends,
Regards,
David Henderson

 

[black'n'yellow]

We live in the UK - it doesn't get hot - or certainly not hot enough to bother with any of that. Right now, just going out of your front door is enough to get you wet.

 

[DavidHenderson]

That makes total sense to me. Some places heat is a complete non- issue for biking. It's easy for me to forget this because today's high temperature is forecast to reach 97F/36.1C here in Columbia, Missouri. Portland, Oregon, United States is similar in that it apparently never gets hot there either and is often wet. And it's currently winter in the southern hemisphere; they probably aren't currently concerned with heat as well. But some people occasionally travel and may benefit knowing what to expect and how to manage the heat.

 

[Berties]

something I have always been interested in is how much liquid we loose at extreme heat levels,so what we need to replace it,camel back can supply meters to show how much you take at a time to be fitted to their system,
water you carry can reflect on what distance you you cover,altitude climbs and falls or temps /what you require,no point in having a super light ride and carrying 1 litre of water over the top,or is it?
I work at temperature and this does not agree with every one and so training at extreme temp should be a gradual build up,your body needs chance to adjust,some interesting reading on the links,see the American Army always have their ideas on Gucci kit!

 

[albion]

Some useful tips there.


I recall 2 years ago that on a hot but quite short up-hill section I suddenly heat vented going instant beetroot with streaming face sweat volcano like.
Now I know my heart was not pumping very well then but the above would certainly helped prevent it.

I'm still curious of the mechanical cause of that event. On a positive note, something kicked in to help even if in rather an OTT way.

 

[ufkacbln]

I have a treat which I use on hot rides.

Get a Buff, (other makes and brands also work) and soak it, wring out, fold, put in a plastic bag in the freezer.

In the morning take out and place in a small cool bag.

When it gets hot on your ride, take out and apply ice cold buff to your head!

 

[Moodyman]

Ri de faster. The increased airflow will cool you down.

 

[Dave Davenport]

When we've been touring in France and it's been in the high 30's c we've stopped at a supermarket and hung around in the big walk in chilled produce rooms they have.

 

[Hacienda71]

When we've been touring in France and it's been in the high 30's c we've stopped at a supermarket and hung around in the big walk in chilled produce rooms they have.

I always wondered why French Cheeses smelt like sweaty cyclists know we know why!

 

[Linford]

That makes total sense to me. Some places heat is a complete non- issue for biking. It's easy for me to forget this because today's high temperature is forecast to reach 97F/36.1C here in Columbia, Missouri. Portland, Oregon, United States is similar in that it apparently never gets hot there either and is often wet. And it's currently winter in the southern hemisphere; they probably aren't currently concerned with heat as well. But some people occasionally travel and may benefit knowing what to expect and how to manage the heat.

Had a couple of hot days in Tampa and Orlando last year (in the theme parks). The only thing which stopped us from feeling really ill was gatorade. Tastes vile though

 

[fossyant]

Just come back from Orlando - wouldn't like to cycle in that heat. Feck me.

16-17c here (UK) at the moment - ideal.

 

[fossyant]

Anyway, unless you take a water tanker as a backup vehicle, all this tipping water on yourself is no good. My mate has just come back from a few days in the Alps and they had a support van - no chance of doing 2-3 Cols a day with a couple of water bottles he said. They needed the van.

 

[Dave Davenport]

Anyway, unless you take a water tanker as a backup vehicle, all this tipping water on yourself is no good. My mate has just come back from a few days in the Alps and they had a support van - no chance of doing 2-3 Cols a day with a couple of water bottles he said. They needed the van.

When I've been in the alps I've found plenty of places to get water, there are often drinking fountain/taps fed direct from springs.

 

[nightcrawler13]

I'm cycling a 100 miles a day for a week, starting from July the 4th, across Morocco, Spain and Portugal...

it's going to reach 40', am I safe in assuming sea water will do the job?

 

[Dave Davenport]

I'm cycling a 100 miles a day for a week, starting from July the 4th, across Morocco, Spain and Portugal...

it's going to reach 40', am I safe in assuming sea water will do the job?

Well you do need to replace salt.