Tips for cycling in heat

Tips for cycling in heat

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!

Summer cycling training

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?

As I already pointed out, the most advisable thing is that you always avoid training in the middle of the day, as this is when higher temperatures will be reached during the summer.

Avoid training in temperatures above 39°!

What time to train when cycling in summer?

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.

However, even if you decide to go out and train on your bike at off-peak hours when it’s still quite hot, you should take into account the series of tips that we’ve listed here. If you do, you don’t have any health problems to worry about.

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.

Your body needs time to acclimatise to the hot conditions: the more you exert yourself, the more quickly you become tired and the more unlikely it is you’ll reach your training goals.

How to hydrate properly to train in the heat

Some experts recommend preparation with time in the sauna beforehand, or practicing activities such as yoga.

Body temperature

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.

Cycling and Heat

Schedule your workouts in the heat, don’t do them randomly.

Want to know more about internal temperature when training and how it works? Then read the next post where we set out another lot of tips for training in the heat.

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.

You should go for light not dark clothes, as the colour of the fabric will help the body avoid accumulating the heat.

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.

You must replenish all the fluid you lose during training. It’s advisable to drink one to two water bottles per hour, although you should increase this the higher the intensity.

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.

Recovery

Hydration doesn’t end when you stop pedaling. Your body needs to replace all the nutrients lost to ensure optimal recovery.

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.

The most recognised is the so-called heat stroke. Specialists recommend avoiding sports practice in high temperatures, always marked above 37 to 39 degrees.

Plan your outings: journeys, clothing, hydration, before, during and after your training session. Health comes first!

Plan your HSN cycling routes

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.
Review of Tips for Cycling Training in the Heat

Acclimatisation - 100%

What clothes to wear - 100%

Hydration - 100%

Risks - 100%

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HSN Evaluation: 5 /5
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About José Miguel Olivencia
José Miguel Olivencia
José Miguel Olivencia is a professional of communication and sport. He has always tried to combine them in his different professional experiences, like in HSN and the HSN Blog.
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