Cycling in the heat can be just as dangerous as cycling in cold weather. It’s tough to see the first signs of trouble, and by the time you notice there’s a problem, it’s too late.
In warm weather, especially when it’s combined with high humidity (like we have regularly here in Gainesville), your body does two things that lead to problems:
- Your core temperature goes up, because your body can’t remove heat as efficiently,
- You sweat more, especially when it’s humid.
Therefore, the two most obvious things you can do when going for a ride in hot weather would be (1) to wear clothes that don’t hold in the heat, and (2) drink more. Other than that, you should also:
- Supplement your nutrition with more salt. You need to replace the salt lost through your sweat in order to perform optimally. If you only drink water on long rides, you may end up cramping due to a lack of salt.
- Consider wearing clothes specifically designed for super-heat conditions. Some athletes find that LONG-sleeved jerseys, designed specifically to wick sweat and shield your skin from the sun, are cooler and more comfortable than light summer short-sleeved jerseys. Try it for yourself, though.
- Put on plenty of sunscreen. The sun is very strong here in Gainesville at this time of year. It’s easy to get burned and ruin your week.
- Stop more frequently, to allow your body’s core temperature to have a chance to drop for a few minutes. On group rides where you can’t always stop when you want to, use your time at the back of the bunch to soft-pedal and reduce your temperature, if possible.
- Be careful about the nutrition you intake. Sometimes, food that works in cooler weather gives you an upset stomach in warmer weather. Do some experimentation to figure this one out.
Stay cool!
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