Tips for Cycling Outside on A Hot Day
Summer is a great time to hop on your bike and explore! However, it also means sometimes dangerous weather that should make you think twice about when and where you ride, what you wear, and what you bring.
Here are a few tips to help you stay safe during summer riding:
Always check the forecast. They’re not always right, but at least you have an idea of what you’re getting into. If there’s a heat wave or a thunderstorm coming, you should know so you can prepare accordingly.
Choose your ride time wisely. Avoid the hottest part of the day. Riding in the summer at sunrise is early, but is also BEAUTIFUL. And the evening can be a great option as well. Just watch out for rush hour on busy roads. Try to beat the heat AND the cars!
Bring plenty of water. This is important anytime, but especially when it’s HOT. Your body can lose 1/4 gallon of water per hour when riding and if you don’t replace it, dehydration could be in your future.
Always wear sunscreen. That sun is strong when you’re out on the concrete road with no trees to block the UV rays. Wear sunscreen, particularly on your face, tops of ears, and tops of shoulders! You won’t regret it.
Make frequent stops. There is no room for ego here. Stop, drink, breathe… give your body a break.
Don’t be disappointed in your performance. It is definitely harder on your body to ride in hot temperatures, so don’t be surprised if you don’t have the highest speed or strongest climbs when it’s 95 degrees out. Adjust your expectations.
A couple other pro tips… freeze your water bottle so it stays cold longer, put your helmet in the outdoor freezer (where they keep ice) if you stop at a convenience store, and use a cooling breath if you get hot.
Most importantly, know yourself. If you don’t want to ride in the heat, DON’T! Honor your body always. If you need somewhere to ride inside on hot days, we’ve got your back. Check out our CYCLE classes created to directly simulate an outdoor ride. We’ll keep the AC on for you!
Cooling Breath or ‘Sheetali Pranayama’
Start with a long, strong spine. Either curl your tongue in a U (if you can) or gently grit your teeth together. Breath IN through your teeth and OUT through your nose with a closed mouth. Repeat as you pull in cold air and send out warm air.