I’ve had a few people ask me what precautions they can take when riding bike with the mercury over 30 deg C on the thermometer. Some are common sense but thought I’d share these.
Firstly fluids. Ensure you are fully hydrated before you start. Generally, the last thing I’ll do is ‘neck’ a large glass of squash before going out.
Take two bottles [obviously!] – one for drinking, one for pouring. So, in other words one with your favorite brand of energy fuel or flavouring and one plain water. The latter can either be used to drink or pour over the overheated bits – neck -shoes- legs whatever, the breeze flowing over you will do the rest. Don’t get them mixed up!
Drink little and often
You may also like to place bottles in the freezer overnight, don’t forget them, and once out riding you’ll find they thaw amazingly quickly!
Replenish when you can – most cycling friendly cafés have an outside tap or will fill up bottles from the kitchen.
Apply sunblock to exposed bits of skin, tan lines good, red bits bad!
Pick a flatter ride, you generate more heat with more effort and ride slower uphill – simple!
A good pair of sunglasses won’t help with the heat but you’ll look cool!
Choose your thinnest socks your feet will a tendency to swell in the heat - if you’re lucky enough to have more than one pair of cycling shoes choose the older ones, chances are they will have stretched to your feet more.
On returning drink again immediately to start the rehydration process. If you have an unquenchable thirst try mixing a large pinch of salt in a pint glass of squash this will help get the fluids into your system – try it, works every time.
Resist the alcoholic drinks – a cold beer might seem tempting but might dehydrate you further.
Have a lukewarm shower rather than a cold one, its more pleasant and will cool you quicker.
…..finally, enjoy, you’ll soon be back putting on gloves, overshoes and winter jackets remembering the halcyon days of summer!