Ruth O’Connor has some tips on how to cope on a bike in this summer’s heatwave  Back in 2015, I was cycling up 20% hill on a fully loaded tourer in 40’C heat. I had sunburnt legs, my nose was peeling, and I had very little water left. It wasn’t what one would describe as ideal. So, I’m here to help you avoid situations like this and make sure you stay happy and safe when cycling in a heatwave! Hydration Whether you’re heading on a 100km training ride, a spin to the beach or are just heading to town to pick up something for the dinner, make sure you stay hydrated. If you’re going on a long ride, bring more than you think you’ll need. I would generally be happy to rely on topping up my bottles from a friendly homeowner or public water source but during these Covid-times, this isn’t as easy so it’s better to be prepared. I have two bottle cages on my bike that fit large 750ml bottles and wouldn’t go anywhere in this heat without at least one of them full. It’s also worth noting that if you’re heading for a longer training spin, you’ll need to think of electrolytes as well as hydration. There’s a huge selection of isotonic drinks on the market as well as DIY recipes available online. Having some sachets of Dioralylte in your bag can also be a life saver for replacing salts and nutrients lost through sweating on a long ride. Sunblock We’re not great in Ireland for applying (or reapplying) sun cream. Unfortunately, skin cancer is the most common form of cancer here and it is largely preventable. It is advisable to wear a high factor sun protection from April to September if you’re going to be outside, even on cloudy days. If you’re on the bike, the breeze as you fly passed traffic can lull you into a false sense of security and, very, quickly, you can be burnt to a crisp. Factor 50 is my friend these days, even if I’m only heading to the shop on the bike. And remember to reapply liberally every 2 hours and maybe even more frequently if you’re out for a long spin as you’ll sweat it off. Check out the Sun Smart code for more information on staying safe in the sun. What to wear Ideally, in intense sun, we should cover up to physically block the sun from our skin. This isn’t always realistic option though. There are some great lightweight, moisture-wicking options if you’re doing a training ride. But what about if you’re just commuting or heading out for a leisurely spin? This may sound a bit simplistic, but I usually just wear whatever I want to wear at my destination. I try to keep my shoulders covered as they are the first to get hit by the sun on the bike but apart from that, just wear something comfortable and light. Remember though that the less clothes you wear, the more vigilant you need to be about reapplying your sunblock. If you’re worried about arriving to your destination in a ball of sweat, why not give yourself extra time and just slow down the pace. You could of course pack a change of clothes for when you arrive if you are commuting to work or a formal affair, but for more casual spins, I would encourage you to accept that sweating is totally normal, especially in intense heat. So just slow down, wear a good deodorant and let it flow! Mind Your Eyes This one might seem like a no-brainer, but I see so many...