The feeling of blowing hair in the wind and cycling on the side of the open desert in warm weather is heavenly. The heart enjoys the taste of free and independent life only when it is understood. But there are also downsides to cycling in warm weather, the sun.
Yes, summer mornings are over. Although it is nice to see the surroundings in the sun’s golden rays at noon, riding becomes challenging for the riders, whether it is motorcycle riding or cycling in hot weather.
In addition, cycling is even more challenging because it consumes a lot of calories from your body during the ride. So if you don’t take extra care while riding in summer, it can be harmful, like dehydration and ultraviolet damage.
Dehydration is mainly related to the human body’s metabolic rate (excessive sweating and more calories than food produced by the body). At the same time, more sweating and dryness in the sun’s heat and warm air increases the chances of dehydration.
So it is essential to take special care while riding a bicycle in hot weather.
Adequate water and fluids
All three stages are essential before going on a ride for hydration, during riding, and after riding. Most riders drink less water and fluids before and during the ride, in which case they have a misconception that cycling is challenging if the stomach is full. But it is even more detrimental to the rider if the body does not have enough calories in the food and does not complete the process of making enough water and liquid calories.
So before the ride, you need to drink enough water and liquid food, and you should take enough water with you when you go riding. Go to the ride, stop at regular intervals, and drink water. And the rate of drinking water in summer should be more.
It is best to keep food with water and saline while riding a bicycle in hot weather can be a better friend than saline.
Maximum protection from the sun
Radiation from the sun is one of the reasons why riders get sick. Sunscreen creams may protect the skin from sunburn for a while, but not forever. After giving good sunscreen, the skin is protected for about two hours, so it is better to keep sunscreen cream. After some time, sunscreen also falls off with sweat.
Adequate clothing is needed to survive the sun. Hats or caps should be used.
There is a common misconception that dresses that keep the body open are best for summer riding. Costumes that are thin but cover the body are more beneficial so that the direct heat of the sun does not get on the body in summer, and the wind does not dry the skin of the body quickly. Sweating and drying out quickly accelerates dehydration.
Pre-training for summer rides
You can drink plenty of water and fluids, and start the ride with the right gear, accessories, and dress, but you are more likely to get sick if you have not been trained to ride in extreme temperatures during the summer. An exhausted body during training will prepare you for a hot ride.
And through training, the right amount of hormonal tweaks will start to occur in the body, which will control the fluid consumption from the body during later riding.
Here are two different training tips that will help you keep fit even in hot weather:
Riding at maximum temperature
At least one day a week at midday when the temperature is highest, you should go out for a ride for a short time on the first day and gradually increase the time and distance. At first, this kind of training seems very difficult and uncomfortable, but this habit will be beneficial later.
Stay lean and fit
With regular training, excess body fat will be reduced automatically; excess fat will make the body less tired. On the other hand, heat is also felt due to excess fat. So getting rid of excess fat and staying fit can make riding in the heatless difficult and more enjoyable.
Remember your limitations
You need to know how much drink you have, how much temperature your head is, and how much longer your body can tolerate. During the training, you need to change the drinking strategy, increase and decrease the intermittent rest time and do various experiments to find out where your maximum usefulness is. When you ride, you should not only think about fitness but also how much you can withstand the external environment. The next ride becomes much easier and safer for the rider if he knows his strengths and weaknesses through training.
Here are some simple tips to stay cool in the heat
- If you have minimal opportunity and time on a ride for a drink, know the calculation, about 450 ml of sweat is excreted in the body every four hours. Accordingly, take the opportunity to drink water and fluids.
- Be sure to try to stop in the shade during the middle rest.
- If there are trees on the side of the road while riding and there is a chance to run in the shade, be sure to take advantage of the opportunity.
- Alcohol and coffee beverages should be avoided altogether.
- Vented helmets are best suited for long rides in the heat.
- Light-colored clothes, mainly white, are the most beneficial because these colors absorb less heat.
- It can be kept with energy powder or energy gel box or tube.
- Small size box of sunscreen cream.
- Some extra money in the wallet that can be used to buy ice cream, ice, and high-calorie-rich snacks if needed.
Hopefully, these preparations will make your cycling more enjoyable, even on a hot summer afternoon.