Summer can be a challenging time for cyclists. The heat and humidity can make riding uncomfortable, and staying hydrated can be a struggle. However, with the right strategies, you can continue to enjoy cycling during the hot months. In this article, we’ll share some tips to help you get back on the saddle and enjoy your rides even in the summer.

Strategy 1 – Avoid the Sun, Not the Ride

Riding indoors may not be as appealing as cycling outside, but it can be a great way to stay in shape during the summer months. With smart control trainers, you can now enjoy virtual reality cycling right in your home. It saves you time, provides you with a high-quality workout, and is a great alternative when outdoor rides become too uncomfortable.

If you do want to ride outside, plan your rides to avoid the hottest parts of the day. Riding early in the morning, before sunrise, can save you from the heat. Ensure that you ride in groups and have appropriate front and rear lights to stay safe in the dark. Use sunglasses with clear or photochromatic lenses to ensure you have good visibility. Adjust your bedtime to ensure that you get 7-8 hours of sleep overnight.

Another option is to escape to the hills for a summer cycling holiday. Most airlines will take bike bags or boxes, which can keep your bike safer and reduce the time required to pack and assemble the bikes.

Strategy 2 – Be Prepared

Hydration is critical when cycling in hot weather. Consume around 700ml of fluids per hour of riding and use electrolytes or salt caps to replenish the salt lost through perspiration. Fill up your bottles and refrigerate them overnight or add ice cubes before starting the ride. Add electrolytes only in the morning. Use insulated bottles, which will keep the fluids cooler. Ensure that you are hydrated even the day before, and monitor the color of your urine to ensure that hydration is appropriate.

Wear appropriate clothing when cycling in hot weather. Wear arm sleeves, summer base layers, and caps under your helmets to keep yourself comfortable. Wear light-colored clothing, and cover the back of your neck with a bandana if riding in very hot conditions to protect yourself from sunburn. Chafing may be higher with excessive sweat, so use chafing cream as required.

Strategy 3 – Adapt Your Training

Shorter rides with higher intensity intervals or VO2 efforts can reduce the overall time spent in the heat. You still need to have only 20% of your rides being in higher intensity. Be mindful of your training emphasis. A structured annual training plan has three distinct phases – base, build, and peak. While it may be a little late to modify the phases for this year, if you plan for next year, you can try to coincide peak summer with build/peak phases. These phases typically have lesser volume and higher intensity. Read more about training phases here.

In conclusion, cycling in hot weather can be challenging, but with the right strategies, you can stay safe, and healthy, and enjoy your rides. Take advantage of the discounts on hydration, apparel, and trainers to help you get back on the saddle this summer. Use code, “SUMMER” to avail 10% discount on all the below products. Stay cool, stay hydrated, and happy cycling!