Tips for cycling in hot weather

MB Lacey · 09-07-2013 10:50AM #1

When it's this warm - what's good practice for going out on a spin?

Bit of salt in my water bottles?

Cap under the helmet to catch sweat? Or no cap to make under the helmet cooler?

I've never cycled in this heat before and am going on a 70k after work. The 10k into work at 19° had me soaked with sweat and as the day goes on we're supposed to be hitting near 30 °, so is there anything I should watch out for on a longer spin?

Thanks.

MidlandsM · 09-07-2013 10:51AM

Keep your jocks in the freezer?! lol

09-07-2013 10:52AM

put your saddle in there too

mistermatthew · 09-07-2013 10:53AM

Put your water bottles inside a wet sock, will keep them cool for your ride

Brian? · 09-07-2013 10:58AM

Cycled through the summer in Arizona last year. It would have been 35-40 by 10am. My tips:

Something with electrolytes in one bottle, water in the other. Drink regularly, plan a stop for a bidon refill.

Lash on the sunblock.

I like to wear a hat for the sweat. I saw a lot of people in Az wearing bandanas, never felt I could pull that off.

That's is really, keep hydrated and you'll be fine. It's not really that hot out there.

petethedrummer · 09-07-2013 11:01AM

Drink when you are thirsty.

RobertFoster · 09-07-2013 11:03AM

A couple of ice cubes in your water bottle will keep it at a nicer drinking temperature longer. Drinking warm water doesn't quench my thirst as much I find. Try and bring more water than you normally bring.

If you've to stop, try stopping in shaded areas as you'll miss the wind generated by moving almost instantly.

Don't forget the sun cream.

rollingscone · 09-07-2013 11:06AM

https://www.youtube.com/watch?v=sTJ7AzBIJoI&feature=youtube_gdata_player

lennymc · 09-07-2013 11:07AM

throw a quarter full bidon in the freezer, fill with water before you go out. Over time the ice will melt keeping your water nice and cool.

MidlandsM · 09-07-2013 11:08AM

urbanledge wrote: »

put your saddle in there too

yeah, shure go the whole hog, and put the whole bike in the freezer!:P

MB Lacey · 09-07-2013 11:10AM

Brian? wrote: »

Something with electrolytes in one bottle,

I like to wear a hat for the sweat. I saw a lot of people in Az wearing bandanas, never felt I could pull that off.

You mean like a dioralyte sachet in the water?

Do you not get much hotter wearing a cap though? I would have thought it would keep the heat from your head escaping?

dedocdude · 09-07-2013 11:16AM

petethedrummer wrote: »

Drink before when you are thirsty.

.

Hermy · 09-07-2013 11:17AM

petethedrummer wrote: »

Drink when you are thirsty.

Should that not read 'drink before you're thirsty'?

Cookie_Monster · 09-07-2013 11:29AM

Wear a singlet instead of sleeved jersey

ednwireland · 09-07-2013 11:33AM

petethedrummer wrote: »

Drink when before you are thirsty.

fyp
ie keep sipping, drinking when you are thirsty is too late you are already dehydrated

Dermot Illogical · 09-07-2013 11:34AM

Cookie_Monster wrote: »

Wear a singlet instead of sleeved jersey

Too conservative.
Cycle nekkid and shout "Hose me down!" at people on your route.

petethedrummer · 09-07-2013 11:34AM

Hermy wrote: »

Should that not read 'drink before you're thirsty'?

No. When you are thirsty. Your body knows what it wants and when it wants it.

All the lucozade/powerade dehydration hype is nonsense. Over hydration is far more dangerous and harder to cure than under hydration.

From the British Medical Journal podcasts:
http://feeds.bmj.com/~r/bjsm/podcasts/~5/Fl1Ulfh6YPA/89145838-bmjgroup-tim-noakes-on-being.mp3

MB Lacey · 09-07-2013 11:36AM

Cookie_Monster wrote: »

Wear a singlet instead of sleeved jersey

That might work for you Cookie Monster, but I don't think I'd be able to pull it off. It is quite lightweight though.

If this is the kind of singlet you mean

ROK ON · 09-07-2013 11:39AM

The drinking thing is funny. I did a 200k ride in France last summer. The temp was 28degrees at 7am and got to 44 degrees by 3pm.

I consumed 11litres of fluid and never on e needed to urinate.
Salt on ever inch of my body.

I felt really sick from dry king and was simply sipping to stay hydrated.
Mostly water, some electrolyte and a few bottles of Orangina.

If I was to do it again I would drink less (not much less but less).

My tips
When you stop for a break find a cold tap and put wrists under it and head.
Drink regularly but not incessantly.

Most important - full zip jersey completely open with crucifix dangling mid chest.

Plenty of sunblock but not on yoylur forehead - it stings like hell when you sweat.

Enjoy it and think about all the times we train, race, cycle, commute in wind and rain.

This is fantastic cycling weather if you prepare well and pace yourself. Can't afford to go so deep in really hot weather.

Cap on head and no helmet.

Pick a flattish route so you keep moving thus creating a but of a breeze.

In this weather long hills or steep hills are harder than normal - I would end up going so slow that I would get too warm.

That said if I could get a four days in the Pyrenees right now I would be very happy.

ednwireland · 09-07-2013 11:44AM

ROK ON wrote: »

Most important - full zip jersey completely open with crucifix dangling mid chest.

this is the most important thing

although it would be an even worse look than lycra on me

TinyExplosions · 09-07-2013 11:44AM

petethedrummer wrote: »

more stuff that seems to go against common knowledge

Pete, you're twisting our melons! Stop removing all the tings we hold as sacred with your 'science'

MB Lacey · 09-07-2013 11:48AM

ROK ON wrote: »

.

Plenty of sunblock but not on your forehead - it stings like hell when you sweat.

Good tip, wouldn't have thought of that.

studiorat · 09-07-2013 11:53AM

petethedrummer wrote: »

Drink when you are thirsty.

I believe by then it's too late. Mind you, I hardly ever remember to drink water on the bike.
When I do try to "pre-hydrate" I need to stop for a pee.

Dermot Illogical · 09-07-2013 11:58AM

I find the following works for me.

Lashings of sun cream.
No lid.
Bandana if I can find one to match my gear. Hat otherwise.
Full zip jersey, opened with chain/necklace etc (As pointed out earlier, this is crucial).
Wear bright/light colours.
2 bottles water. Also drink before setting out.
Buff or similar in pocket to wipe away moisture.
Stop for coffee somewhere.

petethedrummer · 09-07-2013 11:58AM

studiorat wrote: »

I believe by then it's too late.

Too late for what?

studiorat · 09-07-2013 12:29PM

petethedrummer wrote: »

Too late for what?

Thirst is a symptom of Dehydration. Dehydration effects performance. If you subscribe to fluid balance theories. A 1% drop in hydration effects heat regulation and a decline in performance. With up to 30% performance decline by the time you get to 4%, say 4 hours on the bike give or take.

On a day like today you could loose perhaps half to 3/4's a liter an hour for someone who's 75Kg. I'd be looking at drinking maybe 500mls on the fly. I don't think drinking at that rate is going to give anyone water intoxication.

Hermy · 09-07-2013 12:29PM

petethedrummer wrote: »

No. When you are thirsty. Your body knows what it wants and when it wants it.

I did a Google search after posting and it's not as straightforward as I had previously thought. My own practice has always been to sip little and often as per Sean Kelly's maxim.

petethedrummer · 09-07-2013 12:44PM

studiorat wrote: »

Thirst is a symptom of Dehydration. Dehydration effects performance. If you subscribe to fluid balance theories. A 1% drop in hydration effects heat regulation and a decline in performance. With up to 30% performance decline by the time you get to 4%, say 4 hours on the bike give or take.

Apparently this is based on very woolly science and interpreted in favour of drinks companies. I'll dig out the study and the debate later. I'm in work.

studiorat wrote: »

On a day like today you could loose perhaps half to 3/4's a liter an hour for someone who's 75Kg. I'd be looking at drinking maybe 500mls on the fly. I don't think drinking at that rate is going to give anyone water intoxication.

If your thirst tells you to drink 3/4 litres per hour, then do it. If not, then don't bother.

People confuse dehydration and tiredness.. (as a result of marketing?). You're exercising, so your performance is going to start to decline as time goes on. You will be tired the next day because you have broken down muscles, not because you didn't drink enough fluid.

An awful lot of people are cycling to lose weight and slugging down sugary drinks isn't going to help.

Hermy · 09-07-2013 12:48PM

petethedrummer wrote: »

From the British Medical Journal podcasts:
http://feeds.bmj.com/~r/bjsm/podcasts/~5/Fl1Ulfh6YPA/89145838-bmjgroup-tim-noakes-on-being.mp3

Very interesting. Learn something new every day and all that!

Wishbone Ash · 09-07-2013 12:49PM

On Sunday last I did 160kms in an average temp of 34 degrees. My biggest problem was access to fluids. I was going through both 750ml bottles each 30mins or so and had to take a backpack with extra bottles to fill when I could get to water. Having to wear the backpack wasn't pleasant.

Totally agree with the comment about sun cream on forehead and excessive sweating causing it to run into eyes.

RayCun · 09-07-2013 12:51PM

petethedrummer wrote: »

People confuse dehydration and tiredness..

And also confuse being hot with being dehydrated.
Just because you need to cool down doesn't mean you need to drink, and drinking is not a very effective way of cooling down.

Tips for cycling in hot weather

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