{"id":22920,"date":"2022-08-09T19:01:22","date_gmt":"2022-08-09T18:01:22","guid":{"rendered":"http:\/\/www.wheelsforwomen.ie\/?p=22920"},"modified":"2022-08-11T23:21:25","modified_gmt":"2022-08-11T22:21:25","slug":"cycling-in-a-heatwave","status":"publish","type":"post","link":"https:\/\/www.wheelsforwomen.ie\/index.php\/cycling-in-a-heatwave\/","title":{"rendered":"Cycling in a Heatwave"},"content":{"rendered":"
\"\"<\/a>

(Above) Ruth battling the heat in Croatia (Top) Carlos Macapuna : P\u00f4r do sol em Algodoal<\/p><\/div>\n

Ruth O’Connor has some tips on how to cope on a bike in this summer’s heatwave\u00a0<\/strong><\/em><\/p>\n

Back in 2015, I was cycling up 20% hill on a fully loaded tourer in 40\u2019C heat. I had sunburnt legs, my nose was peeling, and I had very little water left. It wasn\u2019t what one would describe as ideal. So, I\u2019m here to help you avoid situations like this and make sure you stay happy and safe when cycling in a heatwave!<\/p>\n

    \n
  1. Hydration<\/b><\/li>\n<\/ol>\n

    Whether you\u2019re 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\u2019re going on a long ride, bring more than you think you\u2019ll 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\u2019t as easy so it\u2019s better to be prepared. I have two bottle cages on my bike that fit large 750ml bottles and wouldn\u2019t go anywhere in this heat without at least one of them full.<\/p>\n

    <\/a>It\u2019s also worth noting that if you\u2019re heading for a longer training spin, you\u2019ll need to think of electrolytes as well as hydration. There\u2019s a huge selection of isotonic drinks on the market as well as DIY recipes available online. Having some sachets of Dioralylte<\/i> in your bag can also be a life saver for replacing salts and nutrients lost through sweating on a long ride.<\/p>\n

      \n
    1. Sunblock<\/b><\/li>\n<\/ol>\n

      We\u2019re 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\u2019re going to be outside, even on cloudy days. If you\u2019re 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\u2019m only heading to the shop on the bike. And remember to reapply liberally every 2 hours and maybe even more frequently if you\u2019re out for a long spin as you\u2019ll sweat it off. Check out the Sun Smart<\/a> code for more information on staying safe in the sun.<\/p>\n

        \n
      1. What to wear<\/b><\/li>\n<\/ol>\n

        Ideally, in intense sun, we should cover up to physically block the sun from our skin. This isn\u2019t always realistic option though. There are some great lightweight, moisture-wicking options if you\u2019re doing a training ride. But what about if you\u2019re 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.<\/p>\n

        If you\u2019re 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!<\/p>\n

          \n
        1. Mind Your Eyes<\/b><\/li>\n<\/ol>\n

          This one might seem like a no-brainer, but I see so many people out on their bikes or walking, in glaring sun, without sunglasses or a hat on. Now, I am known to be the one still wearing their sunnies when the moon has come out, but there is a happy medium. Short term UV exposure to the eyes is not only uncomfortable, it can cause irritation and damage to the eyes. Long term exposure can cause serious issues including cataracts and cancer. Make sure to pick up sunglasses with UV protecting and, preferably, a wraparound style.<\/p>\n

            \n
          1. Bike Maintenance<\/b><\/li>\n<\/ol>\n

            Looking after your trusty steed is crucial to keep her running smoothly year-round. Yes, there are times when it\u2019s best to call a professional, but a lot of the day-to-day maintenance can be done at home with a few tools and a YouTube tutorial.<\/p>\n

            One of the big things to remember is that warmer weather means it\u2019s time to switch from the wet lube you used in winter time to dry lube. Road surfaces are dustier in summer months and if you continue to use the wet lube, dust and dirt can stick to the lube and cause a myriad of issues, including a seized-up chain.<\/p>\n

            If the weather gets particularly hot, like it has during the current heatwave, keep an eye out for melting tar on the roads. Just this week, road races were cancelled in parts of the country as the roads just became too dangerous to cycle.<\/p>\n

              \n
            1. Planning<\/b><\/li>\n<\/ol>\n

              Try to plan your journey so that you\u2019re not riding during the hottest part of the day (12pm \u2013 2pm). Obviously, this isn\u2019t quite as feasible if you need to be somewhere at 1pm and your bike is your mode of transport. But if you\u2019re just heading out for a leisurely spin, try to time it around the heat. You should also be realistic about how much training you can and should do when the temperatures soar. If you really need to do a 6-hour session, think about setting the alarm for an early start and getting some kilometres done before the real heat kicks in. You also then have the added bonus of quieter roads \u2013 win, win!<\/p>\n

              When it comes down to it, cycling when the sun is out is one of life\u2019s greatest pleasures. Yes, there are a few extra things to think about when the temperature gets as high as it is now, but once you\u2019re prepared, get out there and enjoy it! And if you notice anything that needs to be done to make cycling safer in your locality \u2013 shout about it. Find your nearest cycling advocacy group and shout about it!<\/p>\n

               <\/p>\n

              Ruth O’Connor<\/strong><\/p>\n

               <\/p>\n","protected":false},"excerpt":{"rendered":"

              Ruth O’Connor has some tips on how to cope on a bike in this summer’s heatwave\u00a0 Back in 2015, I was cycling up 20% hill on a fully loaded tourer in 40\u2019C heat. I had sunburnt legs, my nose was peeling, and I had very little water left. 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