What should you do when you go cycling in the heat? How do you deal with the sun? These are questions that keep every cyclist busy, especially when they go on vacation. Heat is always difficult, because your body sometimes doesn’t know what to do with that heat, especially when you exert yourself. The sun is also an unpredictable thing. One thing is certain: when there are no clouds, it’s hot! The term solar power has now become established and you can also get burned even when the sun is hidden behind the clouds. So how do you deal with the heat? Here are our 5 tips for cycling in the heat! Take advantage of them!
Early bird catches a worm
It might be an unnecessary tip, but especially in the height of summer it’s a good idea to get on your bike early. In Mediterranean countries the rhythm is already more in line with the sun, which is why the siesta and the closing of shops (for many northern Europeans really a ‘ridiculous thing’). But it does have its benefits. The sun is at its strongest between 12 p.m. and 3 p.m. So you don’t want to cycle in the sun, especially at 30 degrees Celsius. So leave in the morning early, then you’ll be back for lunch. If you’re going out with your family, your partner and children will probably appreciate that too.
Rub, rub, rub
It really seems like an open door. Still, let’s put it here: please use sunscreen. Especially on longer rides, applying enough is an absolute must. The closer you are to the equator, the faster you can get burned; the later in the day, the worse it is. So we can still go on. Even with sunscreen, you’ll get beautiful tan 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 higher, for example this one from a well-known brand.
Temperature is not a measure of quality
This bad joke does have a good point though. Because in the mountains, temperature is not a measure of how much you’re burning; if you do, you’re definitely going to burn. Everyone who has ever skied knows this phenomenon. Temperature below zero, bright sun, and you’re burning like hell. The most difficult days? When there’s a little cloud cover. I’ve even experienced that myself. There was cloud cover, not covered in rain, and then I was burned to a crisp. Like, days with long sleeves running at 30+ degrees. That’s not funny. Fortunately, that was almost twenty years ago, but I still remember it like it was yesterday. Nowadays, you can check the sun power on various weather sites. Do that and it comes up again: APPLY SUNSCREEN!
Choose your route wisely
If you are driving a race or you are taking an organized trip, you are bound to a route or a course. Otherwise, be sure to think twice before driving a route through the open field. Except in the Sahara or in the middle of Spain You usually always have a route with some more shelter. Choose that route and if you really only have open terrain, remember our first tip: choose the edges of the day. An additional benefit of that tip: you encounter a lot fewer people. Especially at busy points like Alpe d’Huez or Mont Ventoux Very pleasant.
Drinking
Well, this won’t help against burning, but it’s nice to have this tip handy. If you go cycling in the blazing sun, you need water. To prevent a sunstroke. But also to avoid falling. Normally, about 0.5 liters of water per hour is enough to keep your hydration level up. In the blazing sun and with high intensity, that can be as much as a liter per hour. So drink plenty! Stop extra, bring larger water bottles and stay in the shade.
These were our 5x tips for cycling in the sun. If you have any more tips, please leave them in the comments!
Questions & tips
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