Was excited to try new bibs today. And after a ride started wondering, how to ride during extreme heat. I’m self employed so I cannot always ride in the morning or in the evening so I ride whenever I can. And whenever I can right now is extremely hot, so how can I make it easier and more enjoyable?
by Right-Dimension5953
7 Comments
Start your hydration process the day before, bring plenty of water and listen to your body. Longer sleeves to keep the sun off my arms helps as well.
Exactly, my water intake never actually stops. For me at 51, I will adjust my effort plan depending on the heat. I know what my body can take, but I can’t do it in successive days like I used to.
Headband for sweat, keeps it out of your eyes. Also I am bringing an ultra running style water bladder to keep in my jersey pocket to spray on my neck while riding. Evaporative cooling helps a bunch
Pick routes with shade.
I rode a century yesterday, with an avg temp of 33, the last half of the ride was above 35.
I drank plenty of fluid and electrolytes (9l with about 1000mh/l) over 6h, and roughly 95g carbs/h.
I’m a heavy sweater, and I continued hydrating the rest of the day (ended up close to 13l total). I was still peeing orange before bed xD
So I tend to avoid riding in high humidity especially, but if temp gets above 91 or 92 I’m on the trainer most likely. I take medication that makes me a lot more heat sensitive, and I’ve also previously experienced heat stroke, which itself raises your risk factor for having subsequent heat illnesses.
But overall, drink before you’re thirsty. Hydration is not a “set your Garmin ever 15-20 minutes to take a bottle” thing, but constant. I have an USWE 2L full of just water that I always sip on. You also need probably the most breathable jersey you’ve got (many brands make summer weight jerseys that the side panels are light and more of a meshy fabric) and a helmet with good ventilation. Aero helmets with one vent are your enemy. Don’t wear dark colors either, it’ll suck.
Finally, pick a route that you have options to cut short or at least be able to refill your bottle. The absolute worst thing that can happen is you’re halfway through a ride, through all your water, and there’s nowhere to stop on the way back and no good shortcut either. Oh, and tell someone where you’re going. I didn’t do either of the above yesterday and it came very close to ending badly
Electrolytes, insulated water bottles, making sure there is water refilling along route or bring a camelbak. I live in Palm Springs. There’s many a mornings it’s 90+ by 7am. You just learn to adapt and get used to it. I usually don’t start calling it until it reaches over 110