taz777

Here in the UK we're experiencing a sustained heatwave that is likely to go on for several more weeks.

I guess many people on here live in areas where it's very hot a lot of the time, so I'm looking for tips on cycling in very hot weather.

Obviously I know about staying hydrated but the sheer effort required on the ascents causes my heart rate to climb quite a bit.

Whilst being quite fit in general, as I do a lot of weight-training and cardio workouts, it's the heat that's proving to be tough to cope with.

KraneXL

Don't do it. Its just not wise to do much of anything at the height of the summer heat. But unlike most jobs, exercise is changeable.

I had a friend that would go running in the noon day sun at triple digit temperatures. Insanity. Go early in the morning, or late in the afternoon. That's what do. Anything else is just asking for trouble.

Junkbeast

I wanted to get 650 miles for the month of June so I needed 34 miles on Saturday. 25 is about my average ride and I do a couple 30-40 miles per week if I have time on a specifc day. On Saturday in Michigan it was 91F and due to humidity, the heat index was 105F. I headed out in the heat and got about 6 miles before I decided to turn back. Then I had to ride in a headwind. My strength was sapped and only rode 12 miles. I've done this in the past with similar results; not sure why I thought it would be different!

joesch

Hydrate very well, before, during, and after.
Coverup as much as possible, for sun safety and less heat radiation.
Long sleves that breeve are smart.
Sun screen on exposed parts.
I often do rides in TX heat close to 100 and these suggestions work for me.

Riveting

Ride really fast so the breeze cools you down.

brianmcg123

I just don't do it. I've gone on short 10-15 mile rides where I started cramping really bad towards the end because it was just so hot. In the middle of summer if I don't get out before 10am I just don't go. I can always hit the gym or just do something else. I love riding, but not that much.

Colnago Mixte

I believe it toughens you up, I see it as a training opportunity. Just don't overdo it, obviously, and know your limits. Know what it feels like to knock on death's door from heat prostration, and stop just short of that. Knowing that the same ride will seem like cake when temps return back to normal.

The more time you spend in the heat, the more used to it you get. A heat wave that comes on suddenly and unexpectedly is hardest to deal with, because your body has not had to deal with it recently. However, the best way to get used to it, and plus get the training effect, is to just face it head-on and give it your best. You can't do more than that, IMO.

Stay hydrated of course, protect yourself from the sun, and know your limits.

Daniel4

Bring several wet hand towels in ziplock bags. You may want to cycle with one hanging around your neck on your head.

Milton Keynes

Ride early in the morning when it's still relatively cool and avoid riding in the afternoon when it's really hot.

u235

Drink fluids, pace yourself, and take breaks in the shade. For me, It's not the actual riding that is hard, it is the stopping. While riding you are being cooled. Suddenly stopping and sitting in the sun at an intersection surrounded by pavement and concrete that is probably 135-140° is an instant helpless feeling of baking and overheating with no where to hide. I do a 40 mile loop often, several times in the last month I've lost roughly 4 lbs of water weight even while drinking at least a gallon of water (8 lbs) in just over 2 hours. Attempting to drink more was unsettling. Take a small towel to wipe your face. For better or worse, it gets easier. My ride yesterday mid afternoon in the sun at close to 100 air temp with a well above >100 heat index was only 0.2 mph off my moving average normal pace although I stopped more for breaks. For me the normal indicators of my overall effort and pace don't seem to be the limits when its really hot. It's other things like stomache, headache, mental awareness, HR, and effects of just being too hot seem to be the limit and I'm not as familiar with managing those so it is tricky.

MoAlpha

texaspandj

This, for sure.
Also if you do a hard day in heat take it easier the following day. You can't change the weather but you can reduce your effort, (admittedly after 100° every ride may seem hard).

noimagination

- Riding early is good, it is cooler.
- Ride more slowly if necessary to keep your heart rate within your desired range.
- If you normally ride with water, consider using a drink with electrolytes.
- Also consider using insulated bottles and filling them with ice at the start.
- Have something on your head - helmet + headsweats (or equivalent).
- Pay attention to your feet, you may need to loosen your shoes during the ride if your feet swell.
- Keep moving as much as possible, for evaporative cooling effect.
- Consider reversing normal practice and ride down-wind at the start, up-wind at the end (to increase evaporative cooling at the end). There's a break-even point, of course, if it is very windy then the increased effort may negate the cooling benefit.
- Hot rides can take a lot out of you, hydrate a lot after the ride, rest as much as you can.
- The warmer you keep your house (particularly while you're sleeping), the more quickly you'll acclimate to hot weather. (Of course, you are the one who needs to decide if this is worth it. I'm a recreational cyclist, so for me the comfort of resting in A/C outweighs the benefit of being acclimated to the heat.)
- If you stop sweating, you're in deep trouble. Stop, get out of the sun and get fluids and electrolytes into your body as soon as you can.
- If you feel faint or light-headed, do the same.
- If you have underlying health problems (asthma, hypertension, arrhythmia, overweight, etc.), consider doing something other than cycling, or use the trainer, for a few days.

Marcus_Ti

Bingo. Only way to beat the heat is to not engage it in the first place. Either ride right at dawn or at dusk. Otherwise hydrate, cover up with light-weight light-colored clothing, and be prepared to sweat.

I've been pulling my Ride-0530 regmine for overnearly 2 months with temps around 40C and dewpoints of 25C at high noon (plus surface winds)...and temps here don't get below 30C until near midnight. Typically that kind of high-summer weather isn't here until starting now.

Hoopdriver

Ha, this is the advice I give to others in jest, but there is some truth in it. I plan my hot rides to constantly go into a head wind downhill.

Seriously, riding in hot weather is all about balancing your internal heat production, the environmental contribution, and your body's ability to cool itself. Heat production is a function of effort which can be controlled. The external environmental conditions are harder to control: ride in shade if possible, anticipate the conditions in advance. Self cooling ability is a function of acclimatization, which is in turn a function of fitness. Although you can radiate some heat away, the primary tool is evaporative cooling through sweating. Drink enough water so you continue to sweat and wear wicking clothing. One thing to keep in mind is that larger folks are not as efficient at evaporative cooling. This is simply because their ratio of body surface area to body volume is lower than smaller folks. The bottom line is that you need to go gently until you know how you react, and then moderate your activity as necessary.

As a daily commuter I am pretty much guaranteed to have a hot ride home (mornings too, like today). I can't say that it is pleasant; however I don't let it hamper my activity. It takes a couple of weeks to gain acclimatization so if you live in an area that is normally cool, a few days of high heat may not be enough. If that is the case, I recommend going swimming instead for those few days.

Good luck to you.

Marcus_Ti

Only works in places with low enough humidity/dewpoint for sweat to actually evaporate.

Here in my neck of the woods...even the fanciest lightest-weight Assos/Castelli/whatever $500 miracle-cool-you-down jerseys/shorts will be sopping wet rags in about 5 minutes and stay that way no matter what. Because the dewpoint is too high for sweat to evaporate. Which of course worsens heat stroke--since sweat only cools you down when it evaporates.

taz777

Thanks for the great advice everyone. I took plenty of water with me this evening. I had to stop several times to take on fluid, and I rode well within myself. When I got back home I had a hydration drink (minerals).

dennis336

Another recommendation for getting an early start ... right at sunrise or, if you have lights, even a bit before. If you can't avoid difficult hills, try to plan your ride to hit them earlier when it's cooler. As said by others, stay ahead on your hydration ... once you fall behind and get dehydrated, difficult to catch back up on the ride. I was on an 85 mile, hilly group ride last year where the temp got into the 90's with high humidity. Pouring cool water over my head and back was also quite refreshing (there were rest stops with extra water so that was an option). And don't pressure yourself to break any personal speed records when the heat is too much.

etw

Besides the other good suggestions here, on these really hot humid days I make a point to take it easy and to spin more, often staying in the small chainring most of the time.

Listen to your body.

OldTryGuy

Good to read that all went well.

vja4Him

When I'm cycling in hot weather … I wear a thick towel soaking wet directly over my head, then my baseball cap over the towel … My cap holds my HubBub large mirror, which is essential for me, so I can keep a close eye on what is behind me …. Then my bicycle helmet over my cap. I carry plenty of water, a minimum 2-3 quarts, unless I will be out cycling all day long, then I carry 4-5 quarts of water, and make sure that I am well hydrated before leaving the house.

I stop in the shade often …. Sometimes I will go inside the library or community center, where they have good air conditioning, or hang out at Starbucks or McDonald's for awhile.

taz777

This is a good suggestion too!

jefnvk

Once it goes north of 85-90F, I simply don't do it. I can't carry enough water to stay hydrated at those temps.

Milton Keynes

I have two insulated bottles, and will never ride with a non-insulated bottle. Drinking cold water compared to warm or hot water helps keep me cool. What I do is the night before a ride, fill the bottles halfway with water, then lay them on their side in the freezer. This creates a long piece of ice which keeps all the water cold.

That being said, though, you don't want to overdo it with the ice cold water. Several years back when I was helping someone mow some property, I had an insulated jug of ice water which I kept drinking from. Eventually all the ice cold water in my stomach made me throw up.

My wife bought me some sweat wicking do-rags to wear under my helmet but I keep forgetting to put one on before heading out. I have yet to test one out but I'm sure it will help keep my head cooler.

One thing I've noticed is that riding with the wind is often hotter because if you're riding the same speed as your tailwind it feels like there is no air moving over you at all so no cooling effect.

reppans