Summer is here. High temperatures are filling our days, depending on your geographical location, up to and over 40 degrees, meaning you have to take extra care of your training schedules. However, if the only thing you can do is cycle in the head, take note of the following recommendations we have for you. Tips for cycling in heat!
Don’t let the temperature and heat stop you from training.
Because we know this is the season where you have the most opportunity to train: holidays, more free time, longer days… Take advantage of the time and continue enjoying your training, but always with care – you have to look after your health.
Why train when it’s hot?
Avoid training in temperatures above 39°!
Depending on the area in which you usually travel, you should heed the recommendations of specialists and competent bodies, who have various recommendations and information.
Acclimatise your body
Even if you’re going to go out to train at times of less risk of overheating, such as in the morning before noon or from late-afternoon; your body needs to acclimatise to heat training.
Some experts recommend preparation with time in the sauna beforehand, or practicing activities such as yoga.
A key factor in our performance. The natural temperature of the body is approximately 37°.
When practicing sports, your body temperature increases, so we have to take care of the temperature of the environment in which we train, such as when cycling outside in high temperatures.
Schedule your workouts in the heat, don’t do them randomly.
What clothes to wear when training in the heat?
If during the winter you have to spend some time beforehand preparing the clothes you will wear to protect you from the cold, in the summer you should do so too.
In addition, brands today have state-of-the-art fabrics that can improve ventilation and regulate your temperature, but be sure to still keep safe in the sun.
What’s the importance of hydration?
Maximum importance, even greater when training in hot weather.
Also make sure to go out fully hydrated to training. It’s important to drink enough beforehand. You can also choose mineral salt capsules such as Evolytes by SportSeries.
Ideally, you should opt for an isotonic drink that helps you replace the mineral salts that are lost in sweat, above all sodium.
In this case, the only real sports drink according to the EFSA recommendations is Evotonic fby SportSeries. In addition to mineral salts, you’ll provide your body with the latest generation of carbohydrates and hydrolysed casein protein.
The best option is Evorecovery by SportSeries. It is a formula developed by the R+D+i team of HSN together with top athletes, which your body can use to replenish mineral salts: calcium, potassium, sodium, magnesium and chlorine, while obtaining the best muscle recovery through Lacprodan® Hydro.90 INS proteins and glycogen with the latest generation carbohydrate mix.
What are the risks of training in heat?
In addition to the aforementioned risks, related to the non-achievement of training objectives, it is true that training in excessive heat can lead to other risks.
Plan your outings: journeys, clothing, hydration, before, during and after your training session. Health comes first!
Don’t leave anything to chance in your training sessions during the summer.
Other aspects to consider
You already have all the advice you’ll need for training as a cyclist in hot weather. But keep in mind the following tips too:
- Sun cream: to protect legs, arms and face. Protect yourself from the sun even if you go out early in the morning or late in the day. Also, if you’re wearing a jersey fabric that is too breathable or ventilated, the sun can burn through the fabric.
- Cooling stops: Don’t hesitate to cut your training sessions short to refresh your head and neck when you find a water fountain along your route. You can also carry a bottle of water to refresh yourself on the go.
More related content you shouldn’t miss out on:
- Looking for muscle recovery after your bike outings? Take note of these recommendations…
- Power or heart rate, which training system do you use? You can read about them here.
- Evotonic, the official drink of Sherry Bike that ensures hydration. Read about it here.
Acclimatisation - 100%
What clothes to wear - 100%
Hydration - 100%
Risks - 100%