With record-breaking temperatures at the height of summer, we thought it would be good to sit down with our ambassador Lisa Thake (@_fat_girl_fit_) to keep you safe and give you some things to keep the wheels turning.
Is it time for a Change of Discipline
🌳 Maybe opt for a local trail on gravel or MTB so you are in the shade and trees covering, rather than in the full sun? Not only does a switch of discipline make for a refreshing experience it gets you through that torrid summer heat.
Change your ride time
⏰ Consider riding in the early morning or in the evening rather than at the hottest part of the day. Be aware of the day’s peak hours. Cycling in prolonged heat can make a hell of a difference to your stamina
🧴 Make sure you have sun cream on. You want a minimum of SPF 30 and good UVA protection. There are two symbols for UVA protection and the one most commonly found in the UK is the UVA star system. For optimal UVA protection, we recommend four or five stars.
💧 Stay hydrated and make sure you have enough bottles of fluids with you. One of the biggest obstacles with cycling in hot weather is maintaining adequate hydration. You will sweat more as your body naturally tries to cool itself down, but that sweat will evaporate quickly, meaning that it is hard for you to gauge exactly how much fluid you are losing.
Ice Ice Baby
🧊 If you have insulated bottles, fill them with ice and add water (although in this heat I am sure it will let soon anyway!) the beauty of stainless steel water bottles is that they can keep the liquid you fill them with a cold for a period of up to 24 hours. As you would imagine, the colder your water stays, the longer your ice will last, as warmer temperatures will make them melt much faster.
Take it easy
🚴🏼♀️💨 Don’t overdo and overheat it. Not every ride has to be your best, take your time, go for a leisurely stroll, and enjoy the small things. One pedal stroke at a time.
👚 Think about your kit, a good base layer can help keep you cool. A base layer is the foundation of a cyclist’s wardrobe and a key item of clothing for comfort on the bike. Sitting next to the skin, it wicks sweat away to help regulate your body temperature, insulating you against the cold on winter rides and keeping you cool in summer.
⚠️ Watch out for sticky road conditions. Extreme heat can cause the Tarmac to soften and melt or become ‘sticky’ in places.
🐶 Leave any trail dogs at home. Anything above 20C can cause your dog to become dehydrated and very hot very quickly. The hotter the temperature, the higher the risk to your dog. As the temperature increases, even by just 1C, the risk to your dog increases too. Any temperature over 25C is a definite NO when it comes to walking!
We all scream for…
🍦 Ice cream is always a good idea. You can’t go wrong with a sweet treat!