Cycling in warm weather: six tips to keep your cool

A spell of warm weather doesn’t have to stop you from enjoying your ride — as long as you take a few precautions to avoid overheating and dehydration. Let’s not beat around the bush: it’s hot. The heatwave may not last much longer, which is great news if you love the sun, but less ideal for your cycling life if you struggle to ride in the heat. And they probably won’t be the last hot days of the year! Riding in the heat may sound far more appealing than heading out on a bleak winter day, but it comes with its own challenges that you’ll need to manage as your body deals with high temperatures.

We’ve listed six simple tips to help you avoid some common pitfalls when riding in warm weather.

1. Stay hydrated

One of the biggest challenges when cycling in warm weather is staying properly hydrated. You’ll sweat more as your body naturally tries to cool itself down, but that sweat evaporates quickly, making it hard to judge exactly how much fluid you’re losing. Make sure you carry enough to drink, or know where you can refill along the way. Then drink plenty and often while riding. It’s remarkable how much fluid you can get through on a hot day. Finishing two full bottles on a long ride is perfectly normal. Be careful not to wait until you feel thirsty before drinking. Instead, drink consistently from before the ride right through to the finish. Using drinks with electrolytes can be a smart move to replace what you lose through sweating, which can sometimes lead to cramping. Adding ice cubes to your bottle before you set off helps keep your drink cool, at least for the first half hour…

2. Dress for the conditions

Make sure you have the right cycling kit. Think lightweight materials with moisture-wicking properties. They help keep you cool and prevent an uncomfortable build-up of sweat. A cycling jersey with a full front zip can help regulate your temperature, and a lightweight base layer can also help move sweat away from your skin and support evaporation. The breeze you create while riding already has a cooling effect, and sometimes you only realise how hot it really is once you stop pedalling. A well-fitting bib shorts is also essential — any friction on sensitive areas, made worse by sweat, can quickly turn into serious discomfort. Applying chamois cream before the ride can help. Also wear sunglasses with 100% UV protection lenses to protect your eyes and stop dust, insects, and flies from taking a swim in your eyeballs.

3. Keep an eye on the road surface

After snow, ice, rain, and potholes in winter, summer brings different road conditions that you need to watch out for. On very hot days, asphalt can soften, creating slippery or sticky patches of tar as the road surface starts to break down in the heat. Aside from the risk of riding on an unstable surface, the tar can stick to your tyres, attracting grit and dirt.

4. Wear sunscreen — and keep reapplying!

While some cyclists wear their colour tan lines like a badge of honour, others find it embarrassing to look like you’re still wearing a white T-shirt when you take your top off. But funny tan lines aren’t the biggest concern. Too much sun increases the risk of skin cancer due to excessive exposure to UV light. Apply sunscreen to the exposed parts of your body: arms, legs, face, and especially the back of your neck. Your position on the bike means the front of your legs above the knee and your calves will be more exposed to the sun than other parts of your legs.

5. Ride early in the morning or later in the evening

A very obvious way to avoid the intensity of the sun’s rays is to stay off the bike during the hottest parts of the day. There’s plenty of daylight in the summer months, so heading out early or riding later in the day can still mean warm conditions, but without the harsh sun and with less heat. Riding in the morning or evening has its advantages too - quieter roads, and the chance to spot wildlife that usually stays hidden when the sun is high in the sky. If you ride in the evening, make sure you have bike lights with you in case you stay out until sunset! It’s also a good idea to bring a lightweight windproof jacket or gilet on an evening ride in case it cools down as the sun sets.

6. Adjust your goals

A heatwave is not the time to chase a PB on a Strava segment or retest your best 5- or 10-minute power. The harder you ride, the more you’ll sweat, so if it’s really hot and you’re starting to feel it and going through your bottles fast, ease off the pace or cut your ride short.

And when you get home…

Pay close attention to your fluid intake when you get home, but don’t forget to eat as you normally would after a ride. If you make a recovery drink before your ride and leave it in the fridge for when you get back, you’ll have a refreshing cold drink ready with no hassle. A cold bath or shower will help you cool down and wash off the grime that’s built up. You may even feel like you’ve earned an ice cream or two...