How to beat the heat

It seems summer has hit us squarely between the eyes and every day is not a 90°+ day, with temperatures even approaching 100°. So how do you still ride and not be a casualty of the hot weather.

One of the easiest things to do is to change the time you normally ride your bike. If you are an after work rider, try getting out before work. Usually on even the hottest days, it is coolest early in the mornings. It is also light out early too. If the issue is traffic, plan your route to go the opposite direction of the general traffic going to work. You may find that early morning rides will leave you refreshed and more alert for the rest of the day and generally in a better mood too. If mornings are out of the question then just before dusk might be your time. Please note that it may still be warm and generally the wind will pick up some, but wind is a great training tool, especially if you are doing any interval training. The other thing to watch for is that with diminishing light it is harder for drivers to see you, light colored and/or reflective clothing are a must.

Take and extra water bottle with you or use something like a CamelBak so that you can keep hydrated. Hydration is very important in that water is used by the body to regulate many internal systems and dehydration can cause serious problems. Unless you are doing some long rides or are experimenting with electrolyte replacements, plain water will be the easiest to digest and use. Just make sure you drink plenty of it! Do not wait until you are thirsty, do not drink entire bottles at one time. The best way to imbibe is to take a lot of small sips on a regular schedule to inhibit the onset of dehydration.

For those in the anti-cycling clothing camp I have one word for you, wicking. Modern fabrics with their ability to wick away sweat are wonderful on even the hottest days. Also the wide variety of styles and colors I am sure even the staunchest t-shirt wearer could find a cycling jersey they like. Shorts and even socks can aid in the sweat removal process and help keep your body cooler.

So when the heat is on, there is no need to stop riding, just make sure you are prepared. I am sure there are other tips out their for beating the heat, if you have any to share please feel free and have a great ride.