Riding in the heat

Daylight is breaking earlier as summer approaches and the sun is starting to climb quickly, as is the accompanying heat. By eight o'clock the temperature can be quite fierce and there is usually a race for the shadiest position under the umbrella at the local café where the bunch has decided to break for breakfast.

Riding in the heat has its own set of rules for survival, especially in Australia where the heat is coupled with extremely strong UV rays, which permanently damage your skin and can lead to skin cancer.

Here are a couple of tips to keep your cool in the sun while cycling: -

It may be an oldie, but it is a goodie - SLIP, SLOP, SLAP!

Slip on a cycle shirt that has long sleeves, is made from UV resistant and moisture wicking fabric and has a stand-up collar. If your budget does not extend that far then arm sleeves are the next best thing - they are like arm warmers but are made from a light weight moisture wicking fabric, have UV protection qualities and slip under your cycle jersey sleeve to cover your arms.

Slop on that sunscreen, nothing less than 30+UV. Try and get a variety that does not have an 'eye sting' factor to it. And don't forget to apply to your ears and neck - wearing a cycle helmet does predispose those areas of your head to exposure. Then lather your legs and arms (if wearing a short sleeve or sleeveless jersey) with sunscreen. Take the time to apply the sunscreen at least 10 minutes before you go out the door and then regularly every two to three hours after that.

Slap on a hat as soon as you take off your cycle helmet to sit at your favourite café table and sip your cappuccino. You can always put one in the pocket of your jersey before you take off for your ride. There are some jaunty little numbers out there but the typical cyclist peak ones do nothing for sun protection. Some women riders might also consider using a bandana style of protection that sits under the helmet when cycling. Not only does it offer some protection for your head from the sun's rays coming through the vents of your helmet, it could also help protect that expensive hair color job you had done at your salon earlier in the week.

Protect your eyes - invest in a good pair of sunglasses that have been designed with cycle riding in mind. These sorts of sunnies wrap around your face and help keep the glare from the side of your eyes and partially block the sun from coming over the top of the glasses. And always ensure you have the highest UV protection lenses you can afford.

Avoid dehydration - during the first hour of exercise drinking water is fine to quench your thirst and keep your body operating. If you are out in the heat for any longer than that then reach for a reputable sports drink that replaces electrolytes. Once your body starts working in the heat it will lose valuable minerals via sweat and you will need to replace those minerals with a sports drink designed to replenish the body's stores. Ensure that your drink enough every hour to replace what your body has used to cool itself. In some instances that may be as little as 400ml in others, it could be over a litre, all depending on how hard you are cycling. The best way to check is to weigh yourself before you start your ride, and again when you return then calculate how much fluid you need to replace. One kilo lost means you need to replace on litre of fluid. You may need to add an extra bidon cage to your bike to cope with more than one container of fluid.

Keep your feet happy - ok so this is a weird one but it is important. Correctly fitting cycle shoes are a must at anytime, but in summer your feet may have a predisposition to swell if they are affected by heat, and nothing ruins a good run with the peleton more quickly than being uncomfortable. Good cycle socks that draw the moisture away from your feet and protect your ankles from the sun are a must. Cycle socks these days come in a variety of thicknesses so don't wear your winter woollies out in the middle of summer. Go for a sock that is lightweight and has cooling properties.

Respect the heat - choose the cooler times of the day to ride. Early in the morning is perfect. There is less traffic, less distractions and a great ride always sets you up for a great day! Plus an early morning coffee with your cycling mates is worth getting out of bed for!

Happy cycling!