Road cycling in warm weather
Road cycling is a great form of exercise and a great way to spend time outdoors. However, when the temperature rises and the heat takes its toll, it is necessary to prepare properly to enjoy a safe and comfortable workout. In this article, we will provide some important tips on how to prepare for road cycling in hot weather.
Get ready for the road
- Listen to your body - this is a basic rule, not only in hot weather, but also during every bike ride. If you feel weak, tired or have other disturbing symptoms, do not go on the road. Health and safety should always come first.
- Choose the right outfit - Choosing the right outfit is key when cycling on hot days. Choose lightweight, breathable and moisture-wicking materials that will allow air to circulate and help keep your body cool. Avoid dark colors that can attract the sun. Also, make sure to cover your head, preferably in the form of a light helmet and sunglasses.
Take care of proper hydration and nutrition
- Stay hydrated - remember to hydrate properly before, during and after training. Bring enough fluids, such as water, isotonic drinks or electrolytes, to replenish losses during exercise. Avoid alcoholic and caffeinated drinks, which can lead to dehydration.
- Nutrition - ensure you eat well before and after training. Eat a light carbohydrate-rich meal before you set off to provide energy. Take light and easily digestible snacks with you during your ride, such as fruit, energy bars or gels. Remember to eat small portions regularly to maintain your energy levels.
Avoid driving at noon
- Plan your route and time – on hot days, avoid training during the hottest hours, which are usually between 11am and 4pm. Choose earlier in the morning or later in the evening when temperatures are cooler. Also, find a route that offers shade or at least doesn’t expose you to direct sunlight the entire time.
- Sun protection - don't forget about sun protection. Apply a high factor sunscreen to exposed parts of your body. You can also use a cooling cream or gel to help maintain thermal comfort.
Remember that every body is different, so it is important to listen to your body and adjust your training to your own abilities. If you feel weak or uncomfortable while cycling in the heat, do not hesitate to end your training and take care of your health. Be properly prepared, remember to hydrate and protect yourself from the sun, and you will be able to enjoy cycling on a road bike even on the hottest days.
Road cycling in the summer has many positive aspects
Beautiful weather and views:
In summer, you can enjoy beautiful sunny weather and pleasant temperatures. It is the perfect time to hit the road and admire the picturesque landscapes, flowering fields, green forests and blue skies. Pleasant weather conditions add additional motivation and make the ride even more enjoyable.
Longer days:
The days are longer in the summer, which means more time on the bike. You can extend your routes and take on bigger challenges. You can also get more time to recover and relax after training.
Increased motivation:
Warm and sunny days can add extra motivation to your training. You may feel more energized and ready to take on challenges. Plus, seeing other cycling enthusiasts on the trail can give you extra inspiration to improve your performance.
Possibility of exploration:
In summer, you can take the opportunity to discover new routes and places by bike. Try to discover new areas, ride through charming villages, reach picturesque beaches or admire beautiful views. You have the freedom to discover and explore the world on two wheels.
Group training:
In the summer, you often see more cyclists on the course, which means there’s a greater chance of joining a training group or cycling club. Riding in a group is not only more fun, but it also provides support and motivation to perform better.
Bicycle races and events:
The summer season is full of various bike races and events, both local and professional. You can take part in competitions, meet other cycling enthusiasts and experience the excitement of competition.
Road cycling in the summer is not only a great form of exercise, but also a way to explore new places, build strength and endurance, and enjoy the pleasures of this wonderful sport. Use the summer to fully enjoy the benefits of road cycling and enjoy every mile.
