Cycling in the heat

[Woodie Anderson]

Just thought it would be a good idea to open discussion on how to stay hydrated and cool in this extreme heat.  Of course, staying inside with the air conditioning set to deep freeze is the smartest option.  However, those of us that can't get out when it's optimal and who absolutely have to fulfill that urge to ride, may want extra tips on surviving the heat. 

For those of you who haven't invested in a cycling jersey, please do for several reasons.  First is that the material will wick your sweat away much faster than other materials, especially cotton and the wicking will help relieve some of the heat your body creates.  Second, the pockets are a great place to carry spare waterbottles that your frame may not have space for.  Try filling those bottles that will reside (briefly) in your jersey pocket with ice.  The cold against your lower back will help keep your core temperature down while it's still cold.  When it melts, you've got some more water to drink.  Freezing the bottle the night before is even better.  Third reason is with some of the newer materials for jerseys being rated to SPF levels, you're able to keep harmful rays from damaging your skin. 

Plan shorter rides (this seems pretty obvious, but should be mentioned) and reduce your effort so your body isn't producing heat it can't get rid of.  Harder effort will cause the muscles to heat up more and that isn't what we want in 100+ degrees. 

Electrolyte tablets before the ride will help boost what you may or may not have in your body for the ride. 

Okay, I've opened the topic.  Let's hear from others on how to beat the heat. 

Woodie Anderson

[Mary Hughes]

I'll play this game!

 

STOP IN THE SHADE!!  I can't tell you how many times I see cyclists pulled over on the roadside - to rest, to regroup, to fix a flat, etc - standing in blazing hot sunlight.  FIND A TREE!

 

For me, the hardest part of riding in extreme heat is keeping my water cool enough to hydrate me.  I hate to reach down, grab my bike bottle and get a swig of hot water!  Polar insulated bottles help, but eventually, all water gets really, really warm.  Planning a route with known stores along the way is the best practice for this kind of weather.  That way you can replace your too-warm bottled water.  Often you can find outside faucets at rural churches.  I've also been known to stop & ask residents along my route!  And take 2+ bottles along!  I can't believe the people on our Wednesday night rides that have 1 16oz. bottle on their bike.  ONE!  SMALL!  And they have 2 cages installed.  WTF?!  Put some water on that bike!

I love hot weather, but even I wilt above 95F.

 

Y'all be careful,

Mary H.

 

 

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[Gleason Family]

All the things that Woodie and Mary have suggested are all great ideas. The only two things I would add would be although not always possible, ride as early as possible, then you don’t have  to deal with the ozone effect. The other is to take a neckerchief, lightweight wash cloth or other cloth material soak in cold water and tie it around your neck. As long as you keep it wet it will keep you cool.

Keep them spinning

Michael

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[Ashley Mortenson]

I like to fill my camelback as full as I can with ice and then add water. No offense, Woodie, but I personally find that the ice doesn't melt fast enough to keep up with my water intake if I freeze the camelback solid. Whatever you prefer, drinking cold water is one of the simplest, noninvasive and one of the more effective ways to bring your core temperature down. Also- get your head wet. Stop at churches, stores, wherever, and stick your head under some water. Heck, get your shirt and feet drenched too. If you're really hard up, then ask someone for their water and squirt it all over your face and head. 

This may be obvious, but if you start feeling crummy, then stop. Your body is trying to tell you something. If you feel like you're about to throw up, then you really need to stop before your body does it for you.  More importantly, if you notice one of your fellow riders looking a little puny, then make them stop. We all like to push our limits, but in heat like this, it's dangerous. 

And all of you asthmatics, bring your inhaler. Hot days= more ozone = asthma flare. I'm happy to lend you mine, but in general, you gotta bring your own. 

Ashley

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Ashley Mortenson, MD
amort...@gmail.com
336-707-3567 (cell)

[James Allen]

This has only been briefly mentioned, but water alone is not ideal for hydration. You should, at a minimum, be adding some form of electrolytes to every water bottle when refilling. Your body needs the electrolytes to efficiently process and utilize the water being consumed. Also, it is very important to take small drinks, rather than large gulps when consuming liquids. This is especially important if the liquids are very cold or have ice in them while your body is heated during exercise. 

Pouring water over your head and core will aid in cooling your most heated areas, but make sure you keep enough to re-hydrate the internal parts as well. Ride safe.

James

[Toby Gordon]

If I go for a long ride in hot weather I carry two extra bottles of sports drink, just in case there isn't a convenient place to refill. I also use a sleeveless jersey on hot days and sometimes a "mesh" undershirt. One more suggestion, take a look at your helmet and make sure it's well vented. Some helmets have a liner in them that decreases air flow. That's all I got.

Toby

[Toby Gordon]

If I go for a long ride in hot weather I carry two extra bottles of sports drink, just in case there isn't a convenient place to refill. I also use a sleeveless jersey on hot days and sometimes a "mesh" undershirt. One more suggestion, take a look at your helmet and make sure it's well vented. Some helmets have a liner in them that decreases air flow. That's all I got.

Toby

[jbla...@yahoo.com]

this is an excellent paper that is well worth the nap needed to make it through...

http://www.khsaa.org/sportsmedicine/heat/properhydrationfordistancerunning.pdf 

here's documentation aimed at event planners and athletes, particularly 4h our more in duration. however there is much great (if boring) information on carbohydrate and electrolyte needs. we have had a handful of cases of hyponatremia or hypokalemia at the 87-mile athens to atlanta roadskate, especially in years when it was hotter than normal. 

basically if i read it right, for events or workouts up to 45 or 50 minutes, water is fine, but after that, in the absence of meals planned during your event, you should seriously consider adding carbs and electrolytes. 

for events over 4h, keep an eye on yourself (hard to do!) and others and watch out for those drinking lots of water with no electrolytes. i have seen a person keep drinking water past the finish line and put themself into the hospital as the amount of electrolytes left in their body went to a dangerously low level. 

i start off with skaterade and try to eat a goo (powergel) every 45 to 60 minutes. when i actually drink and eat these, i do much better (despite the bloating ha). 

many people like lowfat chocolate milk AFTER the ride, and others do sodium replacement by mexican restaurant. 

just don't slam the water after 4 hours. use a carb and electro drink. 

skateylove, 

blake

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From: James Allen <600ridg...@gmail.com>
To: triadc...@googlegroups.com
Sent: Friday, June 29, 2012 2:40 PM
Subject: Re: [Triad Cycling] Cycling in the heat

[Lawrence Brenowitz]

I 1/2 fill 2 bottles,1insulated and one not. I then freeze them at a 45 degree angle.  I fill them with cold water just before I ride.  Usually the insulated bottle is still cold after finishing the 1st one.
Stay safe.
Larry

[Bebe_P...@vfc.com]

Tomorrow's Trek B ride will depart at 9:00 due to forecasted high temps.  We have a 49 mile route with at least one store stop.  More if needed.  Our pace will respect the heat.  Dave Fuller is leading the A ride for Ray Gales and we wait for his confirmation for their departure time  Drinks and cookies at the shop when we return.

We have added a B- group to the B group.  This is for those who want to do the distance but are unsure if the pace of the current B group will work for them.  We go out together, regroup at the store stop and split when needed.  If you want to give it a try, join us.  Safer and more fun then riding alone.  

Here's the route:

49 miles

Route: https://docs.google.com/open?id=0B04qUVRM0ZDOMmExMjM3NDItNzU5MS00YWY4LWE0OGYtM2Q1OTU3N2I4OTg3
tcx file for your Garmin:https://docs.google.com/open?id=0B04qUVRM0ZDOMDUxOTcyZGMtNjg2Yi00M2JlLWIxMjEtOGVhNGRlZTIxYzIx
 

Hope you can join.  Wherever you ride, be safe and have fun.  

Bebe

[Aar]

My addition to all of the good ideas here is an "ice sock". Fill something like a ladies' knee high stocking with ice and stuff it down the back of your jersey so that it rests on your neck and just between your shoulder blades. It goes a long way towards beating the heat. Look at the riders in the Tour for the next month and you will frequently see their water sock humps - especially on time trials.

Aar

On Friday, June 29, 2012 1:46:22 PM UTC-4, cycle...@yahoo.com wrote:

Just thought it would be a good idea to...