Let’s Talk About Riding in the Heat

• http://www.bikelightsled.com/ Michael Shinosky

  The best way to beat the heat? Ride at night!!!

• http://www.texasmountainbiketrails.com/ Shawn McAfee

  Great topic Darryl!

  Personally, when it gets this hot I just duck into some trees! Gotta love mountain biking.

  Other than that, I try to keep my mid-day road rides short, under 1 hour and I’m good. If at all possible I ride at sun-up or sun-down to avoid the mid day scorching.

• Bill

  I just finished listening to that podcast on riding in heat. It’s really good. I’ll need to go listen to some of the other podcasts you did also. I agree with the people who said hydration is the most important for riding in heat.

• BobRidesABike

  After riding RAGBRAI last month (95-108 temps early in the week w/ 70-100+ mi/day), I say: “Hydrate, Hydrate, Hydrate!” You cannot drink enough water and other drinks when it’s stinking hot. Also be sure to eat – keep your body fueled! And don’t be afraid to stop and rest in the shade. The remaining miles will still be there. And unless you have a number pinned to your jersey, it’s not a race, is it?

• http://www.lifes2wheelbalance.com Anthony Lussier

  Battling the heat is tough. You want to get your ride in early but sometimes it just doesn’t work out. I definitely need something other than just water to replenish glycogen cause once I start sweating in this heat my energy gets zapped quickly. As Melinda stated below I leave early in the morning as well but the ride home can easily hit 95 right now with the sun at my back. I try to be a minimalist as much as possible and not carry to much, like a backpack or anything to allow as much air as possible to flow through my jersey. The biggest thing I do before a hot ride his hydrate, hydrate, hydrate the day before I know I’m getting a long ride in.

• http://mghollis.blogspot.com/ Melinda

  I can’t speak for myself, but my husband has been cyclommuting back and forth to work, about 15 miles one way. He leaves for work around 5:30, so it’s not been too hot at that time. When he leaves the office, he is carrying a Camelbak full of water. During the heatwave in July, he just took his time getting back home. Once he gets back, we have ice cold water ready for him. He takes as long as he needs to cool off and then he grabs a shower. He seems to have handled the heat okay.

• Jake

  If it is really hot I don’t go out for more than an hour and a half. I find that I get way too overheated when I go for longer on a hot day.

• Ben

  I really don’t mind the heat but it helps if you can get out early and stay hydrated.

• http://www.facebook.com/m.beaky73 Mark Beaconsfield

  Its the middle of winter here, I wish I had a little heat to ride in. Hydration is important at any time of the year. Freezing water bottles is great, also timing your rides to avoid the middle of the day when it is usually hottest. I know that a lot of people want to train and push themselves to the limit, but sometimes stopping and taking a 5 minute break in a shady spot helps.

• Geraberl

  Probably known to many riders, but a tip I was given lately that has really worked for me is to half fill ones water bottles and stick them in the freezer over night then top them up before the ride. Works even better and lasts longer if you have the insulated bottles like the Camelbak Podium Chills etc. I have found that even on rides of about 1.5-2 hours I still have ice cold liquids on hand to help slake the thirst even on the hottest days. Great to be able to splash some through the helmet too en route, I just have to make sure it’s not the bottle with the Accelerade in though! However you must make sure to only half fill the bottles and put them in the freezer with the tops off to allow the ice to expand inside and not damage them.

  • http://mghollis.blogspot.com/ Melinda

    Also, try tilting the bottles so that all of the ice isn’t in the bottom half. It keeps the water near the top cooler.

• Julie Starling

  Ride early. I use two Klean Kanteen Insulated 20 oz. water bottles so I can keep the water icy. I usually add a fruity herbal tea and stevia or a Nuun to first one to give me some electrolytes.

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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean ”lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

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