Summer is a much-loved season for cyclists: longer days and dry roads encourage spending more time in the saddle. However, training on the bike in the heat can have both positive and negative effects on the body and performance. Understanding the pros and cons of cycling training in high temperatures is essential to know when the heat can be an advantage and when it becomes a limitation.
In this article, we clearly and thoroughly analyze all the benefits and risks associated with cycling during hot days.
The pros of training on the bike in the heat
Improved thermoregulation
Training in the heat conditions the body to respond more quickly to increases in core temperature. The body develops earlier and more efficient sweating, improving its ability to cool down and avoid overheating.
Increased plasma volume
Exercising in hot conditions stimulates an increase in blood plasma volume. This physiological adaptation enhances blood circulation and allows for more efficient transport of oxygen and nutrients to the muscles.
Adaptations similar to altitude training
Some effects of training in the heat—such as increased erythropoietin (EPO) production and greater cardiovascular efficiency—are comparable to those obtained during altitude training. This can lead to improved aerobic endurance.
Better electrolyte management
With repeated heat exposure, the body becomes more efficient at conserving and using sodium, potassium, and other essential minerals, reducing the risk of electrolyte imbalances in demanding conditions.
Increased mental resilience
Riding in the heat represents both a physical and mental stress. Regularly facing these conditions improves fatigue tolerance and mental toughness—crucial qualities in long races and challenging climbs.
The cons of cycling training in the heat
Risk of dehydration
One of the immediate effects of heat is the increase in fluid loss through sweating. If not properly replaced, dehydration can quickly occur, leading to reduced performance and potential health risks.
Reduced sustainable intensity
When the body is focused on thermoregulation, a significant portion of its resources is used to stay cool. This reduces the energy available for muscular activity, making it harder to sustain high-intensity efforts.
Greater cardiovascular strain
In the heat, the heart must work harder to maintain blood pressure and ensure sufficient blood flow to the skin for cooling. This results in a higher heart rate, even at the same effort level.
Risk of heat stroke
If the body’s internal temperature rises too much and cooling mechanisms are overwhelmed, heat stroke can occur—a serious condition requiring immediate cessation of activity.
Slower recovery
Training under heat stress imposes greater overall strain, even at lower intensities. This leads to longer recovery times and increases the risk of accumulated fatigue.
Digestive challenges
In the heat, digestion slows and nutrient absorption becomes less efficient. This can complicate solid nutrition during long rides and increase the risk of gastrointestinal issues.
General performance drop
Extremely high temperatures can impair the ability to maintain pace and power, especially during long climbs or intense sessions. Perceived exertion rises and fatigue tolerance drops.
Training on the bike in the heat offers valuable benefits, especially for adaptation and preparation for summer races. However, it also comes with real risks that should not be underestimated. By fully understanding the pros and cons of cycling training in hot weather, athletes can plan more mindfully and avoid mistakes that could harm their health or reduce the quality of their sessions.
