Cycling in summer: 8 tips for safe cycling
Whether you're riding by the sea or in the mountains, whatever your riding style and level, follow these recommendations for safe cycling. Discover 8 commandments to make the most of summer in the saddle!
By Clarisse Nénard - Vivons vélo coach
Summer's well and truly here, and you're ready to get on your bike for some new summer adventures. Whether you're a seasoned road cyclist, a mountain biker, a bike tourer or a bikepacking adventurer... riding your bike as temperatures rise requires certain precautions. The combined effect of physical effort and heat puts the body to a severe test. Vigilance is essential. Above 30 degrees, the risk of dehydration, cramps, headaches and heatstroke is very real. If it's not advisable to pedal during the hottest hours of the day, it's even less so during a heatwave when you're untrained or in poor physical condition. What about seasoned cyclists? Those who absolutely must continue their training must practice with caution and adapt to the conditions. A question of common sense!
8 commandments for safe summer outings.
Adapt to the climate
Give your body time to acclimatize. While some people adapt very well to certain types of heat and don't necessarily need water to cool down, others find it more difficult. So, as you go along, gradually increase the intensity of your pedaling. But it's best to remain at a comfortable level, both athletically and physiologically.
Go out in the cool
Avoid the hottest hours of the day, between 11.30am and 4.00pm, when the heat is most intense. The sun's rays are vertical, so at their most intense. Plan your outings for early morning or evening, when temperatures are cooler and the risk of heatstroke is reduced. Don't forget that black ground, such as asphalt, absorbs radiation.
Ride in the shade
If you have to go out in the afternoon, look for shady routes. Plan regular breaks in cool places. Listen to your body and adjust your pace and intensity according to the weather conditions.
Always protect yourself from the sun's UV rays
The sun's radiation bakes the skin and heats the blood, making you sweat more. Not to mention that sunburn reduces the body's ability to cool itself. Spread sunscreen on your face, neck, ears, arms, hands, legs... any part not protected by a textile. Opt for waterproof SPF 50+ creams especially for sports.
Wear appropriate clothing
Choose light-colored, UV-reflective clothing. Opt for lightweight, quick-drying textiles to keep you cool and wick away perspiration. Go for breathable technical fibers that, once activated, evacuate heat and release coolness. And don't forget anti-perspiration socks to prevent your feet from catching fire. Otherwise, heel. Along with your helmet, don't forget sunglasses to protect your eyes from direct or indirect sunlight. Choose polarized lenses to reduce glare and improve your visibility on the road.
Never forget to stay hydrated
When the heat is overwhelming, the body needs optimal hydration to maintain its performance. The hotter it gets, the more you sweat, and the more your blood becomes hyper-concentrated (hemoconcentration). Any loss of fluid, however slight, can be dreadful for muscles, tendons and joints. Beware of bad muscle contractions, recurrent cramps or even tetany attacks. Don't wait until you're thirsty to drink. By the time you do, it's already too late. The body is dehydrated. When dehydration approaches 2% of body weight, this is equivalent to a 25 to 30% drop in physical performance. Beyond that, homeostasis, cellular exchanges and thermoregulation are disrupted... Performance drops. As a safety measure, the body says: stop! So it's crucial to drink regularly before, during and after your bike rides. Ingest around 150 to 200 ml every 20 minutes. Choose isotonic drinks, which provide water, electrolytes and carbohydrates to replenish your energy reserves. When you sweat, your body loses water, minerals and salt. Above 20°C, we recommend 20-30gr of sugar per liter of water and 1gr/l of sodium. Avoid drinking iced water to avoid thermal shock.
Splash yourself with water
Regularly moistening your face, especially your head, neck and hands, or wetting your T-shirt, helps to cool you down, bring your temperature down and keep you cool for a while.
Adapting your practice
Manage your effort during heat spells, as they make your outings more demanding. It's important to adapt your efforts and manage them according to climatic conditions to avoid potential heat-related health problems. Modify your training by slowing down your pace, reducing your intensity and duration. You need to be at ease both athletically and physiologically. You shouldn't be struggling. If you're struggling, you're over-revving. The cardiac system is beyond what it can supply and the heat it can withstand. Listen to your body's signals. Learn to recognize symptoms of overheating such as headaches, dizziness, confusion, nausea and red, dry skin. If you experience these symptoms, stop! Heat stroke and exertional hyperthermia are serious conditions that require special attention. Ready to get on your bike? Let's get moving!
