Summer is a dream season for cyclists: long days, dry roads, and stunning scenery. But cycling in hot weather brings risks that every rider needs to manage—whether you’re training for a race or just enjoying a weekend ride. As a pro cyclist and coach, here’s my guide on how to train safely in the heat while maximizing your performance and avoiding heat-related dangers.
Why heat is a serious opponent
When you ride, your body produces heat. In high temperatures—especially over 30°C (86°F)—you run the risk of overheating, dehydration, and even heatstroke. Your heart rate rises, performance drops, and symptoms like dizziness, cramping, or nausea can quickly appear.
The good news? With the right preparation, you can keep riding strong through summer. Here’s how to train smart in the heat.
1. Ride at the right time
Keyword: best time to cycle in the heat
Aim to train early in the morning (6:00–9:30 AM) or in the evening after 7:00 PM. These cooler hours are ideal for both performance and safety. Avoid peak heat times (11:00 AM–5:00 PM), when road surfaces can exceed 50°C (120°F).
Pro Tip: Morning rides are perfect for high-intensity work like intervals or threshold efforts.
2. Hydration is non-negotiable
Keyword: hydration tips for cyclists in hot weather
You can lose over 1 liter of sweat per hour in summer conditions. Bring two bottles every ride:
- one with cold water,
- one with an electrolyte drink (sodium, magnesium, potassium).
Don’t wait until you’re thirsty—sip every 10–15 minutes. Post-ride, rehydrate with water and fresh fruits like watermelon or orange.
3. Wear hot-weather cycling gear
Keyword: best summer cycling clothing
Wear a lightweight, breathable jersey, preferably in light colors. Choose bibs made from sweat-wicking fabric and always wear a well-ventilated helmet. A cycling cap under the helmet can protect your scalp from direct sun exposure.
4. Apply sunscreen before you roll
Keyword: sun protection for cyclists
Use a sweat-resistant SPF 30+ sunscreen on your arms, legs, neck, and face. Apply it at least 20 minutes before riding. Don’t forget your ears and the back of your neck—these areas are often missed.
5. Choose cooler routes
Keyword: summer cycling routes
Look for shaded, tree-lined roads or mountain routes where temperatures are more manageable. Avoid long climbs in direct sunlight. In flat areas, plan routes near public water fountains or places where you can refill bottles.
6. Adjust your pace and pay attention
Keyword: pacing in hot weather cycling
Summer isn’t the time to chase PRs. Lower your training intensity slightly, add longer rest intervals, and reduce the volume if needed. If you feel lightheaded, chilled, or nauseated, stop immediately—you could be heading toward heat exhaustion or heatstroke.
7. Use indoor training when it’s too hot
When temperatures rise above 38°C (100°F) or you can’t ride in cooler hours, switch to indoor cycling on a smart trainer or turbo. This is great for structured workouts and keeps you safe from sun exposure.
Final thoughts: outsmart the heat, don’t battle it
Riding in the heat is a test of strategy, not just stamina. With smart planning and the right precautions, you can train all summer long—safely and effectively.
Quick Checklist: How to Ride in the Heat
- Ride early or late in the day
- Stay hydrated before, during, and after
- Wear lightweight, breathable kit
- Apply sunscreen (SPF 30+)
- Choose shaded routes
- Adjust intensity & watch for warning signs
