Cycling in summer is fun, especially when combined with a beachside holiday. However, the extreme heat, coupled with vigorous cycling can be hazardous if you don't take precautions. So before you jump on your bike for a 100km ride in 40 degree 95% humidity weather take a read of our top 4 summer cycling tips:
1. Acclimatize
The summer in Croatia is substantially warmer than in many of the northern European countries, so when you first arrive, avoid jumping straight on the bike for a gruelling marathon ride.
If possible, spend a couple of days acclimatising. If you have a short trip planned, then take short low-intensity rides, to begin with, and gradually increase the intensity and distance.
2. Be Prepared
It's very straightforward and critical. Some of the things to do are:
- Understand your route, know your planned stops, know where you can get water on your route.
- Select routes that will have some shade
- Let someone know where you are going
- Take a mobile phone for emergency situations
- Check the weather forecast and select summer suitable cycling clothes
- Ensure you have money with you
- Do not ride during the hottest part of the day
- Always use sunscreen and wear UV protected clothing
3. Hydrate
Many people don't know that when you wake up in the morning, you are slightly dehydrated. It's important to ensure you are in a hydrated state before starting the ride.
So, when you get up in the morning start drinking plenty of water. A good indicator that you are hydrated is if your urine is clear.
You need to maintain this state of hydration throughout the day and while you are cycling. Water is best however if you like to use electrolyte based drinks you can use those as well. I would also like to note that the feeling of thirst is not a good indicator of when you need to drink. In hot weather, you can be dehydrated before you feel thirsty so don't use thirst as a gauge of hydration.
4. Heat Stress
Learn to recognise the signs and symptoms of heat stress. If you have one or many of these you may be suffering from heat stress; a headache, nausea, vomiting, dark yellow coloured urine, dizziness, muscle cramps, confusion, and fainting. If you are unwell, already you are prone to getting heat stress. Understand the symptoms and if you are experiencing any of them stop cycling drink water and see a doctor.
Take these precautions - and enjoy the ride.
