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When you’re a cyclist and it’s time to ride with your Gabba, thick gloves, and shoe covers, what are you thinking about? What would you be dreaming of at that precise moment in winter? Summer! It’s here, and yet that doesn’t mean cycling conditions are any easier. Here’s why.
By Jean-François Tatard – Photos: Pexels.com/Andrea Piacquadio, Pixabay.com, Frédéric Poirier
What could be more pleasant for a cyclist than to go for a ride in bib shorts and short sleeves under a summer sun? Admit it, it’s still easier to rack up the kilometers, encouraged by generous sunshine… Except right now, the temperature is over 30°C, and in this context, we might wonder if it’s really reasonable to keep wanting to exercise. What are the risks? What behaviors should we adopt?
What’s the impact?
Do you quickly feel out of breath? Does your heart rate rise without effort? That’s normal; under the scorching sun, physiological adaptations are numerous, cardiovascular to start with, and dehydration can reach 3 liters per hour. But rest assured, it’s still possible to pedal, provided you follow a few common-sense rules… We all react differently. On www.3bikes.fr, we’ll give you some rules. But these are the most universal. Nothing will ever be worth your RPE (Rate of Perceived Exertion). Listen to your body!
Hydration
Do you remember? A 1% loss of body weight in water is equivalent to a 10% loss of energy. This was already the subject of a previous article, but hydration is the most crucial point during training in hot weather. Thus, preventing significant fluid loss means taking care of this point: BEFORE / DURING / AFTER training.
Indeed, we think about it quite easily during and after, but you must also hydrate properly before your ride. You need to drink regularly in the hours leading up to your training. It is also recommended to drink between 40 cl and 60 cl of cool water (not iced), about 20 minutes before exercising in the heat, to improve gastric emptying. And during, drink water regularly in small sips, 15 to 20 cl every 15 minutes.
And when your water bottle is empty, don’t play the camel; go refill at the cemetery fountain. After the effort, hydration should also be done gradually. Continue to drink in small sips and at regular intervals. But also immediately after returning home, you can immediately opt for a mineralized drink like Saint Yorre water, for example. That will help you recover.
Attire
Clothing is important. It seems obvious to wear light clothing that facilitates heat exchange to allow the skin to lose as much heat as possible, yet there was a trend for a while where cyclists never took off their long tights, even in a heatwave. Big mistake! Please, abolish this risky, dangerous, and benefit-free practice. And favor light colors that reflect the sun’s radiation.
What time?
It’s simple: Avoid going in the afternoon! From 2 PM to 4 PM is when temperatures are highest. This time slot puts you most at risk. And no matter the time of day, during a heatwave, go gradually. You need to learn to acclimatize. But slowly and in stages. You need to learn to prepare your body to make efforts in such a hot environment. But nothing should be done suddenly. Indeed, did you know: repeated exercise in a hot environment leads to gradual adaptation, allowing you to better tolerate thermal stress. We advise you to go in the cool. Before 8 AM, with the birds singing, or even earlier, and enjoy the tranquility of dawn. Or, another option, but probably less beneficial: after 6 PM. After a hot day, blood flows less easily back to the heart, so you’ll probably have swollen legs and more difficulty pedaling (well). In short, option 1 is preferable!
Caution is key
Cycling in a heatwave requires caution. On www.3bikes.fr, we’ll tell you that training is still possible, but with some precautions and adjustments. You should know that, as a general rule, if you ask a doctor what to do in case of a heatwave, they will tell you that physical activity is strongly discouraged. But we know your addiction; we are also addicted to cycling. Let’s just be careful so that the heatwave doesn’t cool our love for cycling.
This scorching heat puts your body to the test. Don’t try to exceed your performance in these conditions. This is not the day you’ll reclaim the KOM from “Ricco the crook” or “Frédo the mechanic.” Even “Fab-la-bracasse” has shifted up two gears. Today, just enjoy yourself. Forget “Paulo-la-science”‘s plan that had you doing full-throttle intervals. Just go for a ride! Listen to your body. Slow down, reduce intensity to a minimum. It’s not wise to go beyond your endurance pace or extend the duration of your ride. If you need to take breaks, take them. Besides, we never do! This might be an opportunity to stop for a coke on a cafe terrace.
Adjust your route
Avoid routes in the middle of fields where nothing shelters you from the sun’s generous rays. Aim for the shade! Prefer cool areas. Under leafy trees, for example. The temperature there always drops by a few degrees. It’s pleasant! Also avoid city centers and the pollution that increases there and in these conditions. Not to mention the ambient stress that changes behavior and can make motorists even more aggressive.
Conclusion
Sport and heatwave are possible, but ride light, forget the KOMs, and remember to hydrate even more. Reread the few rules we’ve given you, and at the slightest sign of heatstroke, above all: stop your effort! Cool down however you can and drink. Drink! Drink!
You now have all the tips for safe riding in hot weather, so let the Garmin rest and happy rides for the rest of the summer!
=>SEE ALSO: All our Coaching articles
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