Mr.B-Campag
Active Member
- Location
- The birthplace of democracy...
I've been cycling in hot weather (mid 30s C) for quite a while now, and thought I'd jot down some of what I do in case it might be helpful to those of you that are relatively new to it as well as hopefully get some pointers from others. I'll probably forget some stuff and need to add it in later, and there is much that will be obvious to many in this parish, but here's a starter:
- Wear the right clothes - hopefully obvious! Lightweight clothes that wick moisture well and ideally block the sun's UV. They needn't be expensive - Decathlon and Galibier have always been good enough for me, tho YMMV obv.
- Wear them properly! I often find myself halfway up a climb before I remember I can open the zip on my jersey...
- Make sure your helmet is on properly too - if it's sitting high up on your forehead (for example) the channels that are supposed to move air over your head aren't going to work as designed.
- Cool your clothes before you put them on - I bundle them up and put them in the freezer (in a carrier bag) for half an hour (or more) before going out.
- Cool anything you'll be carrying on your person - so food, any spares and my 'phone all go in the 'fridge before going out on a ride (I turn the 'phone off too, as it's a heat source against your body, which I realise might be inconceivable to some).
- Cool yourself down - you don't want to start a ride off hot. If I feel hot I'll have a cool shower and put on my (now cold) clothing without drying to benefit from evaporative cooling.
- Freeze your drinks and stick one of them in your middle jersey pocket. Depending on the length of the ride this could be an additional bottle of water used for cooling until it melts completely; you can then dump it over your head and clothes later in the ride...
- Speaking of drinks, make sure you bring enough and know where you can get more on your route. You might want to add some electrolites to your drinks but don't go overboard esp. if you'll be eating as well (e.g. bananas provide potassium and most foods have table salt in them).
- Choose your route carefully - assuming it's hot are there ways you can maximise the amount of shade you ride in? This could be by varying your route or simply reversing the route you have in mind to get the most shade.
- Alternatively/if possible vary the time of day you ride at to avoid the worst of the heat and/or make the most of any shade available. That shade might not just come from things next to the road e.g. trees and buildings but also the terrain: for example the sun might 'set' behind a mountain range but it's still above the horizon so light is not an issue.
- Don't be a hero - cycling in the heat is very taxing, so make sure you know what you're capable of (it won't be the same as what it is in more ambient temps) and it's no shame to stop and cool off somewhere for a while. Even better if there are seats, cold drinks and a view on offer...
