Confession time. Have you ever bailed out on a ride because it’s too hot outside? I have and I do it a lot especially in humid conditions. But let’s face it, the heat makes us slow, sluggish, and terribly uncomfortable. Cycling in hot weather is not impossible but we must also observe our safety first and foremost. In todays post, I want to share a few tips on how you can cycle in hot weather without compromising your comfort and performance.
But first things first, did you know that cycling in hot weather is almost the same as training in high altitude? According to a 2010 heat performance study, your red blood cells count rises to make up for lower oxygen content and it boosts blood flow and oxygen to the heart.
The study further showed that in 10 days, 20 healthy cyclists performed 2 tests of prescribed training programs. Twelve of the cyclists pedaled in a controlled hot environment of 100 degrees, while, the other 8 performed in moderate conditions of 55 degrees, both with 30% humidity.
What they found was that cyclists who trained in hot temperatures who rode in cooler conditions improved their performance by 6% and their Vo2 max and power output at lactate threshold increased by 5%. The 8 cyclist who trained in cool moderate conditions unfortunately saw no improvement.
So what does this mean? You may want to consider cycling even when it’s hot to keep your cycling fitness and goals up for the cooler days ahead. If you’re thinking about opting outside in the heat, here are some tips to help you cycle in hot weather.
Acclimate
If the thought of cycling in the heat is just too much for you, start with an easy workout in the early mornings before it gets hotter. Allow your body to adapt to the time and changes of temperature throughout your ride so you allow your body to adapt to heat which take 7-14 days.
Cycling in hotter temperature can raise your heart rate as your body learns to adjust itself in the first week. As you continue to train in the heat, you’ll notice your heart rate and core temperature decrease, helping you manage better. You can usually tell this by how early on you start sweating since your body is expecting and adjusting for the buildup.
Pace Yourself
Your normal pace will feel harder as you adjust to the heat and humidity and that’s completely normal as your body is adjusting to moving and cooling itself efficiently. In humid weather, your sweat is prevented from leaving your skin cause the rate of evaporation is slower, so you’ll feel hot without respite but don’t let this stop you.
Track you activity with a power meter or smart watch to measure how hard you are are actually working. It’s good to monitor your heart rate during a workout anyway, this just reinforces you to check in the feedback to help you adjust your workout.
Mind Over Matter
Have you seen pro cyclist wearing stockings with ice in their jersey’s during a race? They work in that it influences your attitude and mindset towards working out in the heat, meaning, you feel better about training in hot weather.
Stephen Cheung, PhD and his colleagues analyzed the effect of heat on 18 trained cyclists by placing them through a series of physical and mental tests at 95 degrees fahrenheit. Half of the cyclists were trained with “motivational self-talk” and adjusted well to riding in heat. That meant replacing negative thoughts such as “it’s too hot” with motivational statements such as “keep going” Cyclists using motivational self-talk improved their endurance – from 8 minutes to 11 minutes.
Hair Proof
Hair and heating can be an issue. I for one have thick, heavy, and dark Native hair so my head tends to heat fast and sweat profusely. I’m not opposed to sweat but having a helmet with good ventilation is also key. When wearing a helmet, you can tie back your hair, wear a headband, or secure further in braids to keep your head breathing. If riding to work or a social event, take products or a comb with you to revive your style when you reach your destination. If you can’t be bothered, you can always wear a cap.
Sun Proof
Riding a bike is good for your health and all that fresh air is good for your skin. However, we are more prone to sun damage, fatigue, and burnout on a hot day. As much as we are likely to achieve the striking cycling tan we all hope to have, we must pay a little more attention to the elements effect on our body and the gear we wear. Light-weight-SPF-proof-kits, caps, sun glasses, and a little sunscreen can go a long way in sun proofing yourself while getting the most out of your rides in the hotter seasons.
Hydrate
Hydrating before and after a ride is always a great idea. It’s a given that consuming water mixed with electrolytes during a ride will keep you hydrated but it’s always best to plan for the ride and recovery. As cyclists, we can be a little obsessed with the science behind our bodies functions and needs with food so we spend our energy right without bonking. After years of cycling, I stock up on electrolytes, sodium, and protein for long rides under the hot sun, so keeping some food that also is hydrating (apples) on a ride is always a good idea too.
Kit Comfort
When it comes to summer kits, look for breathability and quality comfort. Summer kit’s should be high performing materials that are ultralight, anti-bacterial, odor and moisture wicking, UPF 50, ventilating, and have waterproof zip pockets for phones, cards and cash. You can also remain cool while riding using these MFF UPF protective arm sleeves and these HMGBRD lightweight bib shorts. You can read more about my summer cycling essentials here which are optimized for warmer rides.
Know Your Limit
Heat exhaustion is preventable if you know the symptoms. If you’re expecting high temperatures, know when to time your rides to avoid overexposure, particularly when combined with high humidity. Check the temperature the night before and plan your workout around that. If you feel faint, dizzy, or weak, stop and head inside. It’s ok to bail out or wait till the temperature cools down.
Even if you’re still on the fence about sweating it out in the heat, there’s good news. Much like cycling, it gets easier the more you do it.