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Hot and humid summer days are here but so too are some of the best rides of the year. I’m not one to ride in overheated temperatures so I’ve been waking up early to start my rides in cooler temps. Sometime it’s as if it didn’t matter because by 8am, the humidity is at 90% and its only 71F, making it feel more like 90F. A few weeks back I shared some tips on cycling in summer heat, but while the heat and humidity has picked up, I thought I’d share a few other strategies to help make cycling in the heat easier.
In the last post I share a bit about acclimatizing to heat which is important to getting used to riding in warmer temps. I also shared that hotter days can make it difficult for the body to get rid of all that heat you’re working up. As a result, your body temperature begins to increase which can lead to dizziness, headaches, nausea, and even brain damage! Yikes!
All these symptoms can affect our performances. For example, I’ve been finding it increasingly harder to climb and keep my speed consistent, which I normally have no issue with but the heat is sometimes just really hard to cycle in! Sometimes that only way to make it through is if I throw ice water down my jersey or cold water on my head and face. Therefore, I think the key to maximizing performance in the summer is to regulate the increase in body temperature throughout our rides.
Here are just a few strategy tips to help you stay cool when the heat turns up.
Pre-Cooling
This tip I took from a cycle club member. I never hear of “pre-cooling” before until a member who happens to also race mentioned that pre cooling is done by decreasing body temperature prior to a race which helps with performance. Pre-cooling can be done in a variety of ways such as soaking in cool water, wearing a cooling vest, wearing iced clothing/towels, or using fans to increase airflow, and drinking cold fluids like ice slushies. However, they did mention that while it may not always improve your body’s temperature regulation, it can improve your ride performance due to psychological changes.
Hyperhydration
So in addition to pre-cooling, hyperhydration is drinking water with high sodium content. Pre ride drink mixes such as Osmo Pre Load is formulated to boost your plasma levels and sodium stores before you exercise. Preloading claims to increase blood circulation and helps your body effectively diffuse temperature for better performance and less cramping, even in hot conditions. This function is generally used to help with thermoregulation cause while our muscles are working and carrying oxygen throughout our bodies, our blood (plasma) is transferring heat to extremities to regulate our temps efficiently. However, when it is hot, our plasma volume is less efficient partly due to increased sweat that also releases a lot of this plasma.
While it may seem a strategy worth trying, I would caution those with high blood pressure or heart problems and sensitive stomachs or bladders.
Pacing
Riding in hot environments will trick our brains into changing our pace so that a critical body temperature (~40°C, ~104°F) is not reach. Sticking to a slower pacing strategy can be difficult if you’re used to going a certain speed but requires us to have to train ourselves in knowing the limits of our pacing to help us not reach critical body temperature where it becomes too dangerous.
This happens to me a lot in hot weather. I find myself actually going slower so I don’t overheat, but my body is doing it’s job to keep me safe!
Hydration Temperature
Our bodies ability to effectively regulate body temperature is influenced not only by our ability to stay hydrated but also by the temperature of the beverage you are hydrating with. I know a lot of folks who freeze or ice their water but evidence shows that cold water can signal to the body to reduce sweat, therefore reducing the bodies ability to get rid of heat.
So while a cold beverage may be seem refreshing, you may consider keeping your hydration closer to room temperature.
Ice Socks And Pouring Water
I see the a lot in the pro peloton. Athletes place pantyhose filled with ice on their upper back under their jersey. I’ve yet to try this strategy but it seems that ice feels great and as it melts, and the water will aid in evaporative heat from the body.
One way to make this work is by storing ice in your insulated bidons and when you feel like you’re too hot, take a few cubes out and place into a pre cut pantyhose or thin sock and place under jersey. Usually I just throw some ice down my back and my bibs catch them!
This one is my favorite, pouring water on yourself. Head, face, back, chest. It’s also worth noting that pouring water on your head can help with body heat regulation as our heads release a lot it. Take into account that humid environments will reduce body sweat evaporation, so pouring water on yourself can result in nothing but wet clothing.
Other Strategies
While it’s not often mentioned, one thing I do is ride in the shade. I’m lucky to have so much tree canopy where I live so I can avoid the direct sun and stay cool. Shade makes a huge difference with micro climates it holds, so, it may be a good idea to seek out areas where there is a breeze and shade to help keep cool and disperse body heat.
Many us have experienced heat in many different forms and can be a huge damper on our performance. However, utilizing the above strategies to stay cool can go a long way to improving your ride and could even make riding in the heat one of your strengths. I’m still working on this and I’m learning new things about myself as I used to just ditch riding in humidity for allergy reasons but I find the more I do it and the better prepared I am, the more I enjoy it.
Needless to say, it is important to put these tips into practice prior to any major ride or race day as this will help you better maximize improvements and help you adjust a bit better.