How to ride in HIGH HEAT!!

[jsirabella]

Should one do more spinning in really low gears or slower spinning in higher gears?

All advice about the high heat we are having here in the USA would be helpful!

-john sirabella

 

[xilios]

Should one do more spinning in really low gears or slower spinning in higher gears?

All advice about the high heat we are having here in the USA would be helpful!

-john sirabella

Hi,
For any sort or riding you should try and keep a +/-80rpm (pedals) on any gear that is comfortable. Don't worry about speed the more you ride the fitter you'll get.
About the heat, don't ride during peak hours 12:00/15:00 drink a lot of water (if your tongue is dry you are late) use sunblock or even beter a long sleeve t-shirt. A multivitamin once every other day will also help.
cheers

 

[philso]

ride at a comfortable pace, neither spinning too fast nor straining too much.

use sunscreen and wear clothing that provides a balance of breeziness (ventilation) and sun protection.

stay hydrated, but don't forget that you also need to replace all the salt and other minerals you're losing. salty snacks and the occasional sports drink will help prevent your legs from suddenly and severely cramping up, as can happen if you're doing long days in high heat and drinking only water.

coasting helps too

 

[felbur]

In extreme circumstances (eg crossing the Gobi in summertime) just ditch daytime cycling altogether. Sleep during the day and hit the track after sunset.

p.s. May I ask where that "HIGH HEAT" is that you speak of?

 

[geoffs]

Should one do more spinning in really low gears or slower spinning in higher gears?

All advice about the high heat we are having here in the USA would be helpful!

-john sirabella

Start early to avoid the heat and drink a lot of water.

 

[blackbird05]

I don't necessarily agree with cycling at night, first because of the danger in cycling on dark roads, and second because as a cyclotourist you kind of want to SEE the countryside you're traveling through and meet its people. I've met cyclists who toured in Italy that suggested cycling during off-peak hours of the day, say from sunrise to 10 am and then from 6 PM to after sunset. During the peak hours they rested, stayed hydrated, napped, swam, visited places of interest etc... The only problem with this system is the fact that one has to set up camp for the night in the dark. I've found headlamps a good way to compendate for this. Otherwise, you can ditch camping alltogether and sleep in establishments (hotels, motels, B&B's etc.).
Cheers!

http://europeinphotos.blogspot.com/

Start early to avoid the heat and drink a lot of water.

 

[blorg]

I don't necessarily agree with cycling at night, first because of the danger in cycling on dark roads, and second because as a cyclotourist you kind of want to SEE the countryside you're traveling through and meet its people. I've met cyclists who toured in Italy that suggested cycling during off-peak hours of the day, say from sunrise to 10 am and then from 6 PM to after sunset. During the peak hours they rested, stayed hydrated, napped, swam, visited places of interest etc... The only problem with this system is the fact that one has to set up camp for the night in the dark. I've found headlamps a good way to compendate for this. Otherwise, you can ditch camping alltogether and sleep in establishments (hotels, motels, B&B's etc.).
Cheers!

http://europeinphotos.blogspot.com/

In my limited experience cycling across Spain (up to 45C/~115F that summer) the key thing was avoiding cycling during the middle of the day.

Not much problem cycling in the heat here in Ireland unfortunately ;-)

 

[RussB]

I've read about a better way of staying hydrated. I've been trying it for two weeks and it makes alot of sense. Instead of just drinking water, mix 30% gatorade (or your favorite sports drink) with your water. It will replace some of what you're losing as you go. It will keep your salt level up and will help prevent the cramps from starting. I find I drink more when a drink is flavored. Also the sports drink being that diluted won't make you thirstier and rink it too fast.

 

[poweredbysweat]

stay hydrated, but don't forget that you also need to replace all the salt and other minerals you're losing. salty snacks and the occasional sports drink will help prevent your legs from suddenly and severely cramping up, as can happen if you're doing long days in high heat and drinking only water.
coasting helps too

I rode about 500 miles in 6 days a few weeks ago. The heat was pretty extreme. I agree with this "salt" comment. I picked up a bag of salted, roasted peanuts, and munched on them while camping in the evenings. WOW, did those taste good!

I like to keep some carrot sticks in my bag too. I only drink water. I try to get all the other minerals from some morning vitamins and food. This seems to work for me.

 

[Will Davies]

drink sports drink, drink some more, drink more, and repeat

 

[jaycem]

drink sports drink, drink some more, drink more, and repeat

Here in the Coastal Pacific Northwest, USA it usually doesn't get hot like many people define hot. But there are periods when it definitely does. Humid, too. The eastern side of the Cascade Mountains is largely desert, in fact. It gets very hot over there.

I agree with all the ways to hydrate. Do it often and early. Also, if you have a water source along the route, run water over your head, face and the back of your neck. These are where the large arteries and veins run close to the surface. Cool the blood and you cool the rest. Many overheated athletes use this method with an ice pack. Cold water also works well. The effect is amazing.

 

[saviourag]

The best solution I find is to ride at night and avoid the day at all cost, however I do ride during the day sometimes when the temperature's around 40C (around 104F) and manage with just water from the natural springs some cheese cakes.

 

[Velotour]

Rarely if ever have I seen a cyclotourist wearing a broad brimmed straw hat, but for hot summer cycling in the direct rays of the sun it is the one piece of clothing that will bring you noticeable relief you can really feel. There has to be plenty of space between the weaves at the top of the hat to allow a free flow of air across the top of the head and the brim must be wide enough to shadow your face, neck, and at least parts of your shoulders. Try using a cap for a while and then switch to the broad brimmed hat. You will feel how much cooler and more comfortable the straw hat is.

Such hats do catch the wind and you can feel it holding you back when descending hills; you can actually feel the hat catch the wind and slow you a bit. I used a hat like that all the way across the USA east to west one summer and I do not regret it. It was a real relief.

Wearing a cap is certainly the more fashionable and aerodynamic, but it also forms a little sauna on top of your skull which becomes very uncomfortable.

Beyond the headgear issue, always keep hydrated. I drank two to three gallons of liquids daily on summer tour and it was still difficult to keep adequately hydrated. You need to increase your intake of salt too. Inadequate salt can make you sick. Increase rest periods in air conditioned places like restaurants, or out west in convenience stores where many are set up as sandwich shops and small restaurants. My mileage went down in high heat and went back up in cooler temperatures. The heat is a killer. Approach it with caution.