It’s easy to forget about sun cream when cycling!
Let’s not kid ourselves, last week has been very hot and with the sudden change in the weather, it has hit us all like a tonne of bricks. It's great if you love the sun, but not ideal for cycling life if you struggle to ride in the heat. So why not check out our guide on how to stay cool when cycling in the sun.
Riding in the heat may be far more appealing than venturing out in the winter when its pouring with rain, but riding in the heat comes with its own set of challenges to overcome, as your body deals with exercising in high temperatures. We have therefore put together five top tips on how to avoid common mistakes when riding in hot weather.
1 - Stay Hydrated
Little and often when it comes to hydration
One of the most important factors when cycling in the sun is making sure you take on enough fluids to maintain adequate hydration.
We all know that cycling even on a cooler day can cause you to sweat, so in the sun, as you keep pushing to finish your ride your body temperature will rise and will sweat…A LOT! You will naturally sweat more in the heat, as your body tries to naturally cool itself down, but it will evaporate quickly, so it’s hard to know how much fluid you are actually losing on your ride.
Making sure you drink little and often is the key to staying on top of your hydration. The worst thing to do is drinking only when you are thirsty, as this way you will find it hard to get back to a hydrated state whilst on your ride. Make sure you keep sipping throughout your ride from beginning to end.
Drinking two full bottles of water is pretty normal on a 1-2hr ride in the sun, so don’t worry about taking on too much fluid, as you will be losing it just as quickly as you take it in.
Using drinks with electrolytes is a great idea to replace those lost by sweating. Losing too many electrolytes causes cramping and will make for a very uncomfortable ride. It's also a good idea to pack ice cubes into your bottle before you leave, as this will help keep your drink cool, at least for the first half an hour.
2 - Wear Sun Cream
Don’t forget to apply sun cream prior to setting off
We shouldn’t need to tell you the importance of applying sun cream on hot sunny days, but while it may be the first thing which crops into your head when you go to the beach, it’s easy to forget when getting ready to ride your bike.
As you are likely to be sweating a lot, it's best to go for a sun cream that is waterproof, so it’s more likely to stay in place and protect your skin. Try and pick a high factor for the best protection, especially for your face, as reflections for mirrored sunglasses can cause reflections on your cheeks and nose making them more susceptible to getting burnt.
Another common area to get burnt when cycling is the backs of your calves and your knees from the sun reflecting off the ground, which can get pretty uncomfortable, so make sure you cover those areas too.
If you’re going on a long ride, then we recommend packing a small bottle of sunscreen so you can slap more on throughout your ride. Just make sure you always keep yourself protected, so you don’t suffer the consequences of sunburn later.
3 - Dress for the Weather
The right clothing is not just about aesthetics
With a vast variety of technical cycling clothes on the market at a variety of prices, there is really no excuse for dressing incorrectly for the weather. Lightweight and breathable materials with wicking properties are definitely the way forward in the heat, as these will help you cool off and prevent the uncomfortable build-up of sweat.
A lightweight base layer can aid the removal and evaporation of sweat from your skin, as well as a full-front zip which can help regulate your body temperature. Of course, when you’re riding you will get a breeze which creates its own cooling effect and it’s not until you stop riding do you appreciate exactly how hot it is.
4 - Avoid the Hottest Parts of the Day
Try to avoid the midday sun
A very obvious way to avoid the severity of the sun's rays is to avoid the hottest periods of the day for your cycling trip. In the summer months there is plenty of daylight, so heading out in the early morning or the evening when the sun is setting means you still get to ride in the warm weather, but avoid the sun bearing down on your back.
Riding in the morning or the evening also comes with its own benefits: quieter roads and spotting wildlife that is usually hidden away as the sun fully rises in the sky.
It is important to remember though, if you are going out in the evening, make sure you are prepared with lights in case you're enjoying yourself so much you get caught when the sun goes down!
5 - Take it Easy
Above all else, enjoy the weather and the ride!
Last but definitely not the least, remember to take it easy. The faster and harder you ride in hot weather, the harder on your body it’s going to be. Try and keep the pace steady to keep your energy expenditure low. Take it slow, don’t charge up all the hills. It’s also a good idea to take regular breaks in the shade, or even a pub or café if you prefer.
The most important thing is that you enjoy your ride and have fun. When you get home after a long ride make sure you rehydrate and relax. Having a cold bath or shower will help you cool off and wash off the accumulated grime and help you to unwind. You may also feel you deserve an ice cream or two…
