While most cyclists count the days after a long winter until they can get back outdoors on their bikes, the scorching heat we’ve been having lately can put you back on the trainer again if you’re not prepared.
As my GranFondo Niagara Falls training continues through this scorching weather, here are some simple tips I’m using to stay cool while staying safe on my long rides.
1.Wear the Right Clothes
Choose gear made of fabric that will quickly wick sweat away from the skin so that it can cool the body down better. Look for “technical” fabrics such as lycra, spandex or luon and wear cycling jerseys with zippers at the front so you can undo them to help keep you cooler.
2. Freeze Your Water Bottles
To have colder water longer consider putting at least one of your bottles in the freezer overnight, this way you can drink the cooler unfrozen one while the second melts. If you only ride with one, make sure that it will melt in time or consider only freezing half so you fill it the rest of the way and still have something cool to fuel with. Remember water expands when frozen, so don’t fill it up more then 3/4 full!
3. Cycle During The Cooler Times of Day
I hate morning workouts, but was up at the crack of dawn (kinda) on Sunday to beat the heat. When the temperature soars, by sure to ride during the cooler times of the day—in the early morning or evening.
Even riders with the best intentions might need some help. Be aware of these warning signs when you ride in the scorching heat:
- Rapid heartbeat
- Muscle cramps
- Nausea or vomiting
If you or a fellow rider experiences any of these symptoms, stop cycling, and find some shade. Sit or lay down on some cool grass, and replenish your fluids right away. If symptoms worsen, seek medical attention immediately.
What do you so to keep cool while training on these scorching summer days? Leave your ideas in the comment section!