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Summer, sun, heat: temperatures verging on tropical are making Germany sizzle and are already pushing the body to its limits in everyday life. If you’re still doing sport at this time of year, there are a few things you should bear in mind. To make sure you don’t overheat whilst cycling, we’ve put together the most important tips for riding in the heat. With these tips in mind, nothing will stand in the way of your summer cycling adventure. Important: safety comes before performance – it’s better to take it a notch down and have fun than to battle the heat! So, grab some water, slap on some sun cream and head out onto the trail – summer is here!
1. Hydration and electrolytes – staying hydrated is essential
On hot days, staying properly hydrated is the most important thing of all. As a rule of thumb, cyclists should drink at least one litre per hour, and even more during intense exercise or in extreme heat. It is not just the quantity that matters, but also what you drink. Plain water is not enough in the long run. You should add two grams of salt per litre to this to replace lost electrolytes and prevent cramps. However, hypo- and isotonic drinks with a high sodium content are more suitable. Important: make sure you drink enough before your ride to replenish your fluid levels.
2. Time of day – the early bird rocks the trail
Choosing the right time of day can make a huge difference to the temperature. Cyclists should schedule their training for the early morning, when it’s still pleasantly cool and the sun is just beginning to rise. The trails are still covered in refreshing morning dew, and you can enjoy the peace and quiet and the crisp air before the planet really starts to heat up. Alternatively, late evening is also a good option, once the worst of the heat has passed. An absolute no-go: cycling in the blazing midday heat, when UV levels are at their highest! This carries the risk of heat exhaustion. Important: don’t forget to apply sun cream! Here are the key tips.
3. Breaks and cooling down – Keep cool
When temperatures are high, an extra break can’t do any harm. A stop-off at a shady lake or stream is the perfect way to cool off briefly: simply dipping your arms and legs in is enough to give you a refreshing boost. A detour to an ice-cream parlour can also make for a welcome rest stop. A water ice or sorbet provides a refreshing energy boost and is easier on the stomach than high-fat ice cream. These short breaks give your body the chance to regulate its temperature and recharge its batteries.
4. Clothing and sun protection – it’s all about having the right kit
When choosing what to wear on hot days, the rule is: less is more, but choose wisely. Thin, breathable functional clothing wicks sweat away from the body and keeps you cool. Paradoxically, a thin functional base layer can help cool the body by distributing moisture and making the most of evaporative cooling. Important: choose light-coloured fabrics with adequate UV protection. A high sun protection factor is essential for the skin anyway: before setting off, cyclists should apply sun cream generously and remember to reapply it regularly during the ride. A helmet with good ventilation (such as our test winner: Abus Urban-I 3.0 Mips >> available here) and a pair of sunglasses with UV protection round off the heat protection kit.
5. Route choice and intensity – planning with a bit of common sense
When planning routes for hot days, cyclists should be smart about it. Routes that run through as much shade as possible – for example, through woodland – are ideal. Proximity to drinking fountains or streams should also be taken into account when planning. As far as intensity is concerned, the rule is: less is more. The body is already under considerable strain in the heat, so cyclists should not overdo it. Your heart rate is already elevated in high temperatures, as your body has to use extra energy to cool itself down. Symptoms such as dizziness, headaches or nausea could be signs of the onset of heatstroke. If this happens, stop immediately, head home and cool your body down!
Jan Timmermann
Editor
