Cycling in summer can be quite challenging due to the scorching heat. The heat-related problems include dehydration, low performance, illness or even death. Two cyclists died in France recently, when the temperature was 114 degrees Fahrenheit.
However, sunshine should not keep you off the bicycle. Instead, you can buy or check an electric bicycle for sale and follow a few tips to keep yourself out of danger when you ride under the boiling heat.
Get Prepared
Stacy Sims, the founder of Osmo Nutrition says that the cyclists make the mistake to ride in the heat without any preparation. The riders need to get acclimated to hot-weather riding to reap the benefits from the activity. You can ride at early or late in a day in summer, as it is the coolest time. Besides, you can use your downtime to get familiar with the heat. To get used to, you can start with hot yoga classes and sauna sessions.
Keep Yourself Safe
The heat of the sun affects your health. It causes an increased level of metabolism and tiredness. It may seem good that it increases metabolism, but it also increases the need for fluid which may lead you to struggle for staying hydrated. Consumption of more fluids is necessary to stay hydrated.
Besides, you should do everything to protect yourself from sunburn. Wearing sunscreen, selecting shorts, jerseys and arm skins that are designed with sun protection and wearing a cap under a helmet can protect you.
Plan Forward
To keep your drink cool so that it cannot adopt the outside temperature, freeze the bottles. If you are going for a longer ride, you should stock more cold beverages. Consuming cold fluids can help stay cooler and keep the performance up.
Cool Down
Riders often toss ice cubes down their jerseys. However, keeping ice against the skin causes blood vessels to tighten that may lead your blood back to your core. High core temperature can affect your performance and make you prone to suffer. Instead of ice, you can pour cold water over your neck and wipe it with a damp towel.
Take It Easy
Avoid maintaining your speed and power like the milder days. When the mercury climbs up and combined with humidity above 130, you should keep your power range from 10 to 15 watts. It is suggested by the cycling coach Derick Williamson, the cofounder of Durata Training in Austin, Texas. He says that you can ride on the same speed if you decrease the power range besides reducing the time of interval.
Stay Hydrated
According to experts, you should consume more watery fruits and vegetables in the days when you need to perform a long ride. Keep electrolyte beverage so that you can take it during the ride. Sodium in it will help your body hold on the fluid that you drink. Drink right as per your body weight, i.e. 10 to 12 millimeters per kilogram. After the ride, you can take a protein-based recovery drink to rehydrate your body.
Following these can help you avoid illness in summer while cycling and reap the benefits from the activity.
