RoadHolland

I've been riding these past few weekends in 90+ degree heat and high humidity... I have been trying to get acclimated and the heat doesn't really bother me, but it does drain all my energy after 90 minutes of being in it... I don't know what to do. I normally like to ride 4 hours on my weekend rides, but I'm bonking and it isn't any fun.

BigAura

Drink more water.

cellery

First, drink a lot of water the night before a long ride, hydration starts prior to a hard ride. While riding - put some salt in your water, just a pinch per bottle should do much to prevent hyponatremia, and use electrolyte tablets. Drink like double or triple what you would drink in cooler weather - sip often rather than chug infrequently. Start before sunrise and plan to end your rides before you have a chance to ride more than an hour after the day really heats up. Been riding my whole life in Phoenix AZ 115 F degree afternoon weather. I start no later than 5am this time of year, sometimes I start at 4:30am when it's still dark. These tips seem to be the general thinking of summer riding around here.

ray.garza

If you're bonking then it's probably not the heat but rather nutrition although heat does contribute. Other than what RoadHolland said about hydration and electrolytes, have a solid meal before your go and eat during the ride. My preride meal is usually a granola type of cereal and maybe a PBnJ sandwich. On the road I usually stop at a convenience store and get me a Kind bar of my choosing.

Arm screens and head scarfs helps keep the hot sun off of direct skin contact. Really helps to wet them too at some point. Rest in shade and top off water bottles with cold water. I can easily do 3-4 hours in the deep south Texas heat and humidity (upper 90's to low 100's) on flat terrain and hot wind to keep me company.

Always be conscience of heat stroke or related conditions.

Flatbroke

I had similar thing happen to me when it got hot. 2 days in a tow got dizziness. Next day I Cooke 1/2 cup raw oatmeal an hour before I rode and was fine. Have been fine since. My calorie intake is limited to about 2000 and when I penciled out my food prior to those rides I was only about 1100.

RoadHolland

Thanks everyone... I am looking into improving my food intake... I appreciate the advice.

FedericoMena

Lemon water with sugar and salt!!!

A long-sleeved shirt keeps me from being cooked here. One of those magic fabrics that wick sweat away is ideal, although any long-sleeved shirt will work.

Take it easy. Hot weather makes you tired faster.

LGHT

That's for sure. I hate riding in heat over 80 and almost never do.