July 12, 2019
Are you trying to beat the heat while cycling? Here are some of JerseyBike’s carefully curated tips for staying cool while biking:
- HYDRATE, HYDRATE, HYDRATE
- Try to keep sipping water from the beginning of your ride until the very end. At least 20-24 oz of water per hour during your workout, or more depending on your weight and height.
- Pro tip: putting ice cubes in your water bottle will help keep your drink cool.
- Hydrating before and after your workout is just as important as hydrating during your ride.
- A sports drink with electrolytes after your workout can help replenish what you lost through sweating.
- DRESS FOR SWEAT
- Wear materials that are light in color, lightweight, breathable, & moisture wicking. Some fabrics that can help keep you cool include spandex, nylon, bamboo, polyester, etc.
- Fabric blends can also aid in keeping you cool as these synthetic blends yield a happy medium between breathability, absorbency, and fabric texture in fabrics that you wouldn’t typically consider.
- Aside from fabric selection, select apparel that will help you vent heat instead of trapping it. Shirts with underarm venting, aero helmets that allow heat to escape through the vents, lightweight sweat wicking socks, and breathable, lightweight shoes can make a significant difference.
- SUNBLOCK. Putting on sunscreen prevents sunburn and lessens the risk of skin cancer due to excessive ultraviolet light exposure. Make sure you pick a sunscreen with “broad spectrum” protection, a sun protection factor (SPF) of 30 or higher, and waterproof. Don’t forget to reapply!
- EARLY BIRD. SCHMEARLY BIRD.
- Try to bike earlier in the morning, between 4AM-7AM, as the UV index is at its lowest during this time.
- If you’re not a morning person, then bike later in the day when the temperature begins to cool, typically after 7PM, but make sure you don’t forget your taillight and headlight.
- SCOUT YOUR ROUTE
- When mapping out your route, choose routes that offer shade as direct sunlight will make temperatures feel hotter making sunburn more likely and hydration more difficult.
- PACE YO’SELF
- The heat and higher temperatures will make you expend more energy to maintain a speed that might normally be comfortable. Try reducing the length of your ride and/or ride at a lower power/ heart rate output.