Cycling In Hot Weather

Warm summer evenings as a rule means hot summer days, and that implies cycling in hot weather. What's more, I'm not simply discussing the temperatures being hot or sort of uncomfortable. I mean drag-out, knock-down, pizza oven-searing warmth like it sometimes gets in most countries on Earth during summer.

You love cycling. I love cycling. But we must adjust to heat. Many of us must adjust to all kinds of hot weather from scouring, dry heat to the wilting humidity in most southern countries.

Heat stress happens when elevated air temperature, high humidity levels, and the radiant heat from the sun combine to hinder your body's capacity to dissipate heat. It likewise puts extensive demands on your body's physiological control systems.

You don’t have to be a pro cyclist to know about these things. Learning how to ride safely, at your best all summer means you have to understand heat and body dynamics.

To prepare and get it done all mid year, it is critical to see how your body adapts to heat, and what you can do to keep cool.

Riding a bike on a sunny lane is beautiful, but you should know some things about cycling in the heat.

The Secret Of Eliminating Heat From Your Body

Your skeletal muscles can use just around 25% of the energy accessible to them to produce force, while the other 75% of energy is dissipated as heat during prolonged cycling. Heat production can actually elevate your body temperature almost 1 degree Celsius / 2 degrees Fahrenheit each 5 to 8 minutes.

On the off chance that the body did not change in accordance with this condition, cycling in hot weather would be constrained to around 20 minutes before raised body temperature caused a state of exhaustion.

Be that as it may, riding can be sustained for more than 20 minutes, so your body must have some mechanisms to dissipate heat. There are 4 ways that excess heat generated by muscle contraction can be removed from the body efficiently: convection, radiation, conduction and evaporation.

Excessive heat strain amid cycling does not happen unless humidity and temperature are high, you don't rehydrate adequately, the air is stagnant, or you are not enough acclimatized to the elevated temperatures all of which happen during summer.

Notwithstanding, when cycling, the wind moving over your body can generally remove the heat generated. This is convective heat lost, and is connected specifically to wind speed.

Sweating is imperative when it comes to regulating body temperature amid cycling in hot weather. Heat is actually removed from the body as sweat evaporates. Nonetheless, humidity hinders this smart cooling mechanism, since air is already immersed with water and sweat does not dissipate as effectively.

While sweating is important to help cool the body, sweat production takes on to the detriment of your body liquids. As much as 1 to 2 litres of body fluids for every hour may be lost as sweat while riding in exceptionally hot weather. I think you will better comprehend the seriousness of this if I tell you that the loss of only 2-3% percent of your body weight because of dehydration can hinder cycling performance. Lose more than that and you can have serios health problems.

Cycling in hot weather needs a smart preparing before the ride and proper hydrating throughout the ride.

Tips To Keep Yourself Cool

Here are a couple of recommendations for preventing heat stress and adjusting your cycling to the demands of competition or just regular riding.

  • Build-up

At the point when the first elevated temperatures hit, progressively work your way up to a few hours of cycling in the heat amid your initial few training sessions. A progressive build-up in intensity and ought to be completed by the 7th to 10th day of cycling.

Be that as it may, everybody adjusts contrastingly to warmth stress. So as to help your own body adapt, verify you adjust bit by bit to hot weather.

  • Time of day is critical

While you may have acclimatized to the temperature in the morning, you still have to go further in the event that you are going to race amid the warmth of the day, when the heat is most astounding (12 p.m. to 3 p.m.). Throughout the last couple of days before an event, try riding around that time of day to build up adaptive training. If you can only cycle in the morning, just wear additional clothing to intentionally increase the heat stress.

  • When and how to drink fluids

As expressed before, during hard cycling in hot weather you will lose 1 to 2 litres of body fluid through sweat every hour. On the off chance that your fluid loss by urine or sweat surpasses your liquid intake, you will encounter dehydration.

In order to combat extreme dehydrating, start drinking even before you hop on the bike. Drink 200ml as you are getting out. While riding, attempt to drink no less than 200-300ml of fluids at regular intervals (20 minutes).

In the event that you cannot carry enough liquids in your water bottles, wear a back-mounted hydration pack to make sure you drink enough.

There are studies that showed how consumption of sports drinks post-exercise replace lost fluid in the body at a somewhat faster rate than pure water.

  • How to see if you are properly hydrated

To ensure that you are well hydrated, weigh yourself before and after cycling in hot weather. On the off chance that you complete a ride with a weight loss of more than 3-4%, you ought to drink more while on the bicycle.

An easy way to assess the status of your body's fluid level is by the volume of urine expelled. A grown-up's pee volume is around 1.5 litres a day (24 hours). In the event that your daily urine volume is under 1 litre a day, your body is saving water and you ought to drink more liquids.

You should also know that urine that is yellow and dark shows you may be dehydrated, and that your body is being put under high stress. In the event that you experience frequent cramps, just have your salt intake assessed by physician.

Learn how to keep yourself cool when cycling in hot weather. It is essential to follow these steps to achieve your goals for this summer.


Wear a light-colored jersey to reflect radiant sun rays as much as you can. Wear apparel that allow for more transport of air and moisture to flow in, out and over your hot body. Try not to use oil-based sunscreens, which hinder sweating.

Acclimatization, a smart cycling program and the best possible use of sports drinks will help you cycle at your best in hot weather. The bottom line of all of this is to know your body and take good care of it.

Cycling in hot weather during summer months is not difficult at all. You just have to prepare and hydrate properly. Remember, you cannot change the hot weather, but with just a little planning, you can beat the heat.

You can only beat the heat with smart planning and by taking good care of your body all the time.

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