Cycling in hot weather can be a challenge, but there are some precautions you can take to make the experience more enjoyable and safer. Here are some tips:
Choose the best times: Avoid cycling during the hottest hours of the day, usually between 11am and 4pm. Try to schedule your rides in the early morning or late afternoon, when temperatures are cooler.
- Wear an appropriate type of clothing: Use light, breathable, light-coloured clothing to reflect the sunlight; avoid black if you can as it attracts more heat.
- Protect your skin: Apply a broad-spectrum sun cream with a high sun protection factor to avoid sunburn. Also protect your arms and legs with a sunscreen that is resistant to the water and thus the sweat that will inevitably come.
- Hydrate: Make sure you drink plenty of water before, during and after your bike ride. Hydrating is also important to protect yourself from heatstroke. A water bottle every hour of sporting activity is the minimum you need to drink, depending of course on the outside temperature. There are also mineral salts tablets on the market that you can carry in the back pocket of your jersey to use when you refuel at a water fountain.
- Choose shady routes: Try to take routes that offer shade, such as forest paths or wooded areas. This way you will be less exposed to direct sunlight and enjoy a slightly cooler temperature.
- Take frequent breaks: During your bike ride, take regular breaks to rest in the shade and refresh yourself. Take advantage of fountains or water points along the route to refresh your face and neck. Again, you can plan a ride where you know there will be fountains. An alternative, last resort are cemeteries if you cannot find fountains, but be careful, always check if the water is drinkable.
- Moderate the intensity: Adapt your training speed and intensity to the weather conditions. During very hot days, you may need to reduce the intensity of your workout to avoid exhaustion and the risk of heat stroke.
- Monitor for signs of overheating: Be aware of signs of overheating, such as dizziness, nausea, confusion or weakness. If you feel sick, seek a shady area immediately, hydrate and, if necessary, call for help.
- Take provisions with you: Make sure you carry sufficient water and an energy snack to maintain energy levels during the trip.
- Know your limits: Listen to your body and do not overdo it if the weather conditions are extreme. If the temperatures are too high or you do not feel well, it is best to postpone your cycling trip to a cooler time or another day.
- Always remember to pay attention to weather conditions and consult a doctor if you have doubts about your ability to exercise in certain weather conditions.
What do we at Sprayke do when we have to go for a bike ride in the summer?
We have an app installed on our phone to check the weather. We look the day before if there will be possible thunderstorms and the morning temperatures.
After planning the ride, including fountains to fill our water bottle and climbs that are not too hard, we prepare our morning breakfast for the next day. Fast-absorbing carbohydrates and protein, a coffee. But be careful not to abuse it, if drunk in large quantities it can cause water retention. The clothes we wear are light ones, very soft colours so as not to accumulate heat, a white bandana under the helmet to dry sweat.
