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It is important to adjust your cycling according to the weather, and just as when cycling in the rain, there are considerations to be made when it is very hot. Here are some points to keep in mind when the mercury starts climbing.
Proper clothing & sunscreen
Wear a cycling jersey made of a high-tech microfiber polyester, such as CoolMaxTM,
rather than a cotton t-shirt. The material in a cycling-specific jersey
will wick the sweat away from your body and not stick to you, keeping
you just that teensy bit cooler. Mountain Equipment Co-op
sells very reasonably priced sleeveless cycling jerseys. A bonus in any
jersey is an extra long zipper, as you can open it all the way to let
in more air.
Cycling shorts also wick away moisture. While you can save some
money by buying cheaper jerseys, it's unwise to do so with shorts since
you'll end up with a substandard shammy (read more about shorts here).
Although it may seem counter-intuitive, wearing a base layer underneath
your cycling jersey will actually keep you cooler by increasing air
circulation over the skin while wicking away heat- retaining moisture.
Some cycling apparel companies manufacture garments specifically for
this purpose (i.e. Craft's Pro-Cool line, Louis Garneau's Drytex Ultra
Light line).
A cycling-specific helmet actually helps to cool you by directing
air to and away from your scalp. Good quality helmets are lightweight
and have plenty of vents to promote ventilation. They also help to keep
the sun off the top of your head. (If you have less hair on your head
be sure to use sunscreen or a bandana to prevent bizarre looking
sunburn patterns on your scalp.)
Wear a bandana or headband under your helmet to wick away
perspiration and prevent sweat from dripping into your eyes (some
cycling shops sell skullcaps for this purpose). A wet bandana around
your neck will also help to keep you cool.
Good quality road cycling shoes feature superior ventilation to keep
feet cooler. If your toes get overheated while riding, squirt some
water from your water bottle on them for quick relief.
Besides being extremely painful, a sunburn actually affects your
body's ability to cool itself and causes a lose of body fluids. To
protect yourself, apply a sunscreen of at least 30 SPF before you get
dressed to ride, and reapply during long rides. Have a friend help to
ensure that you have not missed any exposed areas. You can buy little
sample sunscreen jars that fit nicely in your saddlebag at drugstores
or at MEC. When applying sunscreen, don't apply it to your forehead
since it may seep into your eyes and sting.
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Hydration and fuel is essential
When cycling in high temperatures the body loses essential nutrients
through sweat, causing muscles to lose the ability to continue
functioning, making "bonking" a serious danger. Do not wait until you
are on the bike to start hydrating. Drink plenty of water in the days
leading up to a ride - even if it causes you to get up to urinate in
the middle of the night. Limit intake of liquids that contain caffeine,
alcohol, or large amounts of sugar as these will actually cause you to
lose more body fluid.
As soon as you awake, you will be dehydrated so start drinking water
right away. On your ride day, eat a good hearty breakfast that is high
in carbohydrates (some protein is good too). If you'e not sure what you
should be eating before and during a long ride, check out our article
on Nutrition as it relates to endurance exercise.
Put ice in your water bottles or Camelback before you leave the house
to help keep your drinks colder for longer - you'll be more likely to
sip them if they are cool. Always carry money as you will certainly
need to buy more fluids during the ride.
Start hydrating as soon as you start riding. Do not wait until you
are thirsty - at that point it is already too late. You need to be
consuming one to two sports bottles of fluids per hour. Get in the
habit of taking sips every 15-20 minutes whether you think you need it
or not - some cyclists set a timer on their watch to remind themselves.
Drinking water alone will not replenish the essential nutrients such
as potassium and sodium that your muscles need to continue functioning
- you must also consume a fluid-replacement sports drink such as
Gatorade or Powerade. Too much of these drinks can wreak havoc on your
stomach, so you may want to fill one bottle with water and the other
with sports drinks, and alternate between the two, or dilute the sports
drink with water in advance. Some people prefer powdered sports drinks
such as E-Load or Cytomax, which you mix with water. These can be
easier to digest as they are less acidic than mainstream sports drinks.
If you are on a low-salt diet, consult with your doctor before drinking
sports beverages.
Be aware of your fluid supply. When your bottles are getting low,
stop at a store and fill up as soon as possible. If the weather is
really hot, carry an extra bottle in the back of your jersey. If there
are no stores nearby, watch for people watering their gardens, or even
knock at a door. Usually people are very sympathetic and friendly if
you politely ask to replenish your supply.
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Eat plenty during the ride
You also need to bring food, and lots of it. It is always better to
have too much than too little. Some people pack fig newtons and picnic
lunches; others stick to energy bars and bananas. We all have our
favourites - you may need to experiment and see what works best for
you. For some, the heat can cause stomach upset, but the key is to eat
consistently. Some experts recommend eating something every 15-30
minutes depending on the length of the ride. You are burning off a huge
amount of calories while cycling and need to refuel your body in order
to avoid bonking.
Although many think they taste gross, you may want to consider
storing a few emergency gels in your saddlebag - they can save the day
if you're really struggling to get up those last few hills. Gels are
quickly absorbed by your muscles and are also good for those who suffer
stomach upset from solid food while riding. Some are sweeter than other
so try different brands to find one that you deem palatable.
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Pace yourself and ride with others
When the heat is on, slow down and take it easy. Better a steady
pace carrying you through a long ride rather than exhausting yourself
with an adrenaline-fuelled sprint at the beginning only to crash at the
halfway point. Take five-minute breaks as needed - whether indicated on
the ride map or not. Get into a cool area, or at least into the shade,
and rest, especially if you become light-headed, confused, weak or
faint. On the Rally, you will not have to go for more than 30
kilometres to get to the next break, but on the training rides you need
to learn to be self-sufficient and listen to your body's needs, like
any other cyclist. If riding 30km is currently a concern for you, try
to ride for longer stretches on the training rides to increase your
ability to cover this sort of distance on the road to Montreal.
It also helps to try to ride with other people. If it's windy, you
can take turns avoiding the wind by riding behind each other, and it's
comforting to have other people around in case of problems. Monitor the
condition of your co-riders and have someone do the same for you.
Heat-induced illness can cause a person to become confused or even lose
consciousness - if this happens, they should be transported to a
hospital for treatment as soon as possible.
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About muscle cramps
Some riders experience painful cramping in their legs while cycling
in hot weather. There are many possible causes of heat cramps - poor
stretching, lack of rest, sodium and potassium deficiency, or a lack of
calcium and magnesium, to name a few. Certainly, mixing a sports drink
with water will help replenish your electrolytes and diminish the
chance of cramps but if you want to read up on the subject in more
detail, RoadBikeRider.com has a good article on the subject.
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