What should you do when cycling in the heat? How do you deal with the sun? These are questions that occupy every cyclist, especially when going on holiday. Heat is always tricky, because sometimes your body doesn't really know what to do with it, especially when exerting itself. The sun, too, is an unpredictable thing. One thing you know for sure: if there are no clouds, it is hot! The term 'sun strength' has become established and you can get a good sunburn even when the sun is hidden behind clouds. So how do you deal with the heat? So here are our 5x tips for cycling in the heat! Take advantage of them!
Early bird catches a worm
It might be an unnecessary tip, but especially in high summer it is useful to get on your bike early. In Mediterranean countries, the rhythm is more in line with the sun anyway, hence also the siesta and shop closures (for many northern Europeans a really 'ridiculous thing'). But it makes sense. The sun is at its most powerful between 12 noon and 3pm. So you don't want to cycle in the sun then, especially with 30 degrees. So leave nice and early in the morning, so you'll be back before lunch. If you go out with your family, your partner and children will appreciate it too.
Lubricate, lubricate, lubricate
It really does seem like an open door. Yet we put it here: please use sunscreen. Especially on longer rides, applying sunscreen is an absolute must. The closer you are to the equator, the faster you can get sunburn, the later in the day, the worse. We could go on and on. Even with sunscreen, you will get nice brown legs and arms. Just look at the pros. Sunscreen with a high factor will protect you the most. I always use sunscreen with a factor of 30 or more, for example this From a well-known brand.
Temperature is not a gauge
This bad pun does have some good advice in it. Because especially in the mountains, temperature is not an indicator of whether you will burn yes or no. Anyone who has ever been on skis knows the phenomenon. Temperature below zero, shining sun, burning like hell. The trickiest days? When there is a bit of veil cloud. I myself experienced this once. There were veil clouds, I didn't put on any sunscreen and then I got a deep red burn. As in, walking for days with long sleeves in 30+ degrees. That ain't funny. Fortunately, that was almost 20 years ago, but I remember it like yesterday. These days, you can check the sun strength at various weather sites. Do that and the next thing is: SHUT UP!
Choose your route wisely
If you ride a race or you ride an organised trip, you will be bound to a route or trail. If not, make sure you think twice about riding a route through the open. Except in the sahara or in the middle of Spain you actually always have a route with a bit more shelter. Choose that route and if you really only have open field, remember our first tip: choose the edges of the day. Additional advantage of that tip: you'll encounter a lot less people. Especially at busy points like, say, Alpe d'Huez or Mont Ventoux very pleasant.
Drink
Well, this one won't help against sunburn, but it's still nice to take this tip on board. If you go cycling in the scorching sun, you need water. To avoid sunstroke. But also to avoid falling over. Normally, about 0.5 litres of water per hour is enough to maintain your fluid level. In the burning sun and with high exertion, that can be as much as one litre per hour. So drink enough! Stop extra, take bigger water bottles and stop in the shade.
These were our 5x tips for cycling in the sun. If you have any more tips of your own, leave them in the comments!
