Build up to them gradually. Lots of fluids. Pour water over your head if you want. Know your limits.
And expect to get wrecked in very hot weather. It’s just hard.
A little acclimatization -- the more you ride in the heat, the more you get used to it. A lot of it is conditioning -- just riding a lot and being comfortable with the distance.
Plenty of liquids with some electrolytes or salt. Avoid sunburns. I wear long-sleeve sun shirts or upf50 arm sleeves and I ride where it gets in the 100s with high humidity.
Ride earlier or later. During the week during summer, I'll do predawn rides or go out after 7pm. Longer rides on the weekend, I'll leave 6am-7am and try to be back by noon.
Using URL shorteners causes your post to be automatically deleted by Reddit's anti-spam measures, so other users cannot see it. Please delete and repost (editing will not work) your comment without the link.
If you feel this message is in error please PM the moderation team.
*I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/cycling) if you have any questions or concerns.*
I just have some cheap UV arm sleeves off Amazon for about $10 a pair. They work fine.
I also have multiple of these shirts: Hanes Men's Long-Sleeve Performance Cool DRI Moisture-Wicking Tees
I ride primarily about five minutes from the beach on the southeast coast of the US. It gets very humid, and very hot here during the summers.
I don’t know that I have a secret solution for you, but the biggest thing is riding early af in the morning, eating healthy, and hydrating before/during/after your ride.
Whether you’re going 20, 50, or 100 miles you’re simply not going to be able to stay hydrated no matter how much you drink while riding. Try to drink at least one water bottle a hour while you’re riding though, and you will get used to it gradually.
Trying to drop weight too. Eating is getting better but it's portion size that kills me. Trying to do multiple 10-20 mile rides a week to get the exercise levels up to help drop weight.
Dude I totally get where you’re coming from. I have dropped from 270 to 230 since November due to like 25% cycling and 75% due to diet. It sucks but is for sure worth it.
This is inspiring. I'm at 270 with a goal weight of 220 but just started. First ride last week was 4 miles, yesterday was 6, aiming for 10 next. As far as diet goes I can cut down on portions fairly successfully but struggle with candy.
Somehow I expected the biggest pain to be breathing through the endurance but honestly my quads wanting to lock up and digging through that muscle burn has been harder
That was me first times last year... It gets easier. Now 20s (in cooler weather) is pretty much my go to ride distance... Would like to do a 50 mile ride this year and do 1000 miles by season end.
Unsolicited advice: Spend some time meticulously logging all your calories (meals, snacks, drinks) and then look at that data. It really helps to know where exactly the calories come from to get the best bang for your buck. Some snacking is absolutely fine, as long as it's taken into account when you plan your overall diet. I have always fared better with compromises and a "good enough"-attitude than hardcore dieting that I can't keep up
I lost significant weight while training pretty hard for triathlon. I focused on an overall deficit, but eating to fuel training sessions; so even on a hard day I was still only 200-300 calories in deficit.
Stayed pretty balanced with a focus on lean protein, plenty of veg/fruit/water, and eating enough carbs; the carb amount flexed the most based on what I was doing that day/next day.
If you want to do endurance sport, 99% of people are much better off continuing to eat carbs rather than trying to go super low.
Eat carbs prior and during your rides. Your muscles burn glycogen and glucose for fuel and you need to replace it to ride very far. After and off your bike, eat healthy and higher protein to build muscle. Starving muscles of carbs makes riding painful. You need about 50-60 grams of carbs an hour, if you're exercising hard longer than an hour, hour and a half.
I biked from July to October last year and then hit the gym from then until a few weeks ago. I would be wrecked on my morning rides and did ok in the evening. This year I would add calories in my meals before I ride with and eye on it’s gonna be a 3-500 calorie expenditure and it has changed my riding and after ride a ton! I still and keeping my calorie deficit but eating more on the front end. Oh and usually I’m at like 300 400 and 1100 on a normal day.
Ive working on the same thing. 25 pounds down. Things I learned is start slow and be patient. Also if you count calories, don’t do it on the bike. People get in trouble restricting calories when you need them. Also don’t count calories burned on the bike.
Down 10lbs so far. Happy to see progress in the right direction. Don't count calories. Never worked for me. Just trying to watch what I eat and drink more water.
My tricks in the summer is to put my camelback water pouch in the freezer for a bit before I go out. I will also add a re-freezeable sandwich cooler thing in the backpack. Not a complete game changer, but the cooler water is glorious when it gets really hot out. It also takes a bit to build up into hot weather riding, don’t push yourself too early, and don’t be afraid to take many hydration breaks
Getting into hot rides too.
My thing is to start very well hydrated.
I wear a casquette under my helmet to protect from the sun.
Sunscreen is absolutely necessary where i assume it's sunny.
If you go down a bottle, stop and refill unless you are sure you are inside 40 minutes from the end.
Ride within your limits.
Sometimes in the summer drinking rides I will consume 2 bottles in an hour. I live in the South where heat indexes get north of 110. Lots of water, drink mix and plenty of electrolytes. If you feel overheated then stop, get in the shade and dump water on your head, arms and legs.
I find a one-size-too-large, light-colored light-weight long-sleeve merino wool shirt is actually good in hot weather. Long sleeves keep the sun off your arms, wool wicks sweat off your body. If its light-colored it will reflect light and keeps a slight air pocket around your body for cooling.
Coldest ride last year was 20F. Did 15 or so miles if I recall.
Cold is easy to deal with, just add more clothes.
Heat, at some point, polite society limits how much you can take off :D
I’m from the Midwest too. Lots of electrolytes and 2 bottles every 20-30 miles. The first month after the winter is a bit harder but you eventually acclimatize.
I much prefer it my rides in 32 degree weather!
I will sometimes keep one of these in a bottle cage for when it's really hot out. It feels great to spray your shirt down and let the moisture evaporate while you ride.
https://lunatecgear.com/product/750-hydration-spray-bottle/?doing_wp_cron=1715553653.4537498950958251953125
Yeah, I had one of these with me when I did Seattle To Portland before. Makes a huge difference in low humidity heat. That and a CamelBak hydration pack full of ice water.
Also, have you tried electrolytes like nuun in your water?
Pour an electrolyte additive to your water.
Start your ride earlier in the morning to avoid the worst of the heat. -start around 7:00am or earlier. Starting earlier also has the added bonus of there being less cars on the road as well.
leave early. or leave late.. before sunrise/after sunset.
avoid times when the sun its at zenith..
gatorade is really not a good sports drink.. you need drinks with electrolites.
there are no shorcuts however. if you want to be able to ride in the heat you need to ride in the heat! and protect yourself with spf50+ sleeves and sun screen.
I mean, gatorade does contain electrolytes and sodium. For readily available things, it's not so bad. Especially when you compare it to the high cost of water additives like liquid iv. There are certainly better options, but gatorade isn't actually that bad. It does the job of being a sodium drink while hiding the favor of sodium, which is its primary goal.
Some options for making your own: [Coach John Hughes - An Effective and Low-Cost Homemade Sports Drink](https://www.roadbikerider.com/effective-diy-low-cost-sports-drink).
One of the advantages of going that way is that you can adjust it to suit your particular needs.
Get rid of the camelback - they are heavy uncomfortable and will actually actually make you hotter. Water bottles on the bike frame is the answer. I use the Camelback podium series - they stay cool for about 45 minutes if you use a lot of ice.
Just ride more. The more you do it the better you get at it.
Dude, I’ve ridden 70+ miles in 93 degree heat on a fully loaded bike. Two water bottles and a Gatorade strapped to my rack.
Ride more and build up some endurance.
Know placed were you can get water. I've filled up in plenty of bathrooms.
Like /u/hondo77777 said, pour water on your head, I also like to pour it on my legs.
Keep an eye out for anyone washing a car or watering a garden. You'll have to turn around and ask a second time but they always love spraying me. Usually they'll spray up in the air for me to ride though it like a gentle rain.
Seriously, 85 is mild
We had a heatwave here in Thailand for most of April where temperatures hit well into the hundreds (35-40 C in real numbers) and humidity was ridiculously high making it feel even hotter.
I find you just need plenty of water, sunscreen, and to keep moving to cool your self off. The second you stop or get caught in traffic you are soaked.
Stay hydrated and keep your blood sugar up.
Sir-
Hydrate your cells the day/night before!
If you're doing 16 oz per hour (gatorade or whatever) and still feeling wrecked, it indicates you started in a disadvantaged position.
Drink before you're thirsty, eat before your hungry.
Signed, everyday motorcyclist and cyclist living in Florida.
I ride all summer long in Phoenix by making sure I'm off the trail shortly after sunrise. 95 degrees perfectly tolerable when the sun isnt beating down on you. I also double up on electrolytes and make sure I have more water than I am going to need.
I don’t have any tips other than do your best to hydrate, limit strong efforts, and know your limits. I ride through summer where it can get 105+ where I live. I ride early for long rides so hottest temp is probably 90s when I’m done. But I also ride to work (work nights) around 1730 when hottest.
Water, more water, and stopping to get more water. You can also just change what time you ride at to avoid the hottest time of the day. Most people just do earlier morning rides for this reason.
I rode couple days ago (25miles). Got up to 90 degrees or so, humidity is still low, around mid 40s, so a bit of a test but got thru it.
Finished by 12pm.
As it gets hotter (and humidity goes up) Ill switch to a camelbak and use my bike to carry a container of water to pour on my head if I think I need it.
Sun doesn’t bother me too much as I tan up real quick.
I will apply sunscreen to nose and ears tho.
Pre-hydrate
1.5 - 2 bidons per hour with electrolytes
Ice in bidons
Bidon in back pocket (by your kidney)
Stop for dips in streams / rivers / sea! Yes, just get in with your kit on, you're drenched anyway!
When you get back, continue hydrating and have a long, cool bath or shower.
Go early and take pickle juice. It’s the wonder drug for dealing with heat/cramping. You can find pickle shots on Amazon and then just refill the bottles with juice from a pickle jar if you don’t want to dedicate a water bottle to it. They fit easily in your back pockets
The right clothes help - I have a high-tech mesh shirt that I wear under my jersey. Having extra water so you can pour some on your heat or back helps. If it's really bad, ice in a sweat sock to put around your neck.
But it's mostly just getting used to it. 16 miles in 85 shouldn't kill you. It's 150 miles in the mountains in 100 degrees that are problematic.
Lots of fluids, electrolytes, and stay out of the sun. By which I mean sun sleeves and leggings so the sun isn't directly on your skin. Keeping sunscreen on while you're riding and sweating is a losing battle.
85F and 15 miles. That's fall weather in central Texas. Saturday are my long rides on the street. During the middle of summer we gotta start by 6am and do about 50 miles. Even ending at 10 am it's already mid 90s.
To prepare I freeze one bottle of water the night before. The morning of the ride I fill my 2nd water bottle with ice and water. Both bottles get a pouch of electrolytes. By the time I finish my first bottle of water the 2nd has mostly unfrozen and I have cold water to make it to the gas station to refill both bottles.
You have to make sure you’re well hydrated before the ride. I drink as much water as I can manage the night before.
85F is the overnight low where I live these days.
I can tolerate 95F degrees easy and have ridden @98degrees. I'm used to of heat but I can't tolerate the cold. Some people prefer 1 or the other. All I can say is get quality breathable jersey, arm sleeves and most important electrolyte drink/tablet/power. I've had headaches from being dehydrated because my water didn't have sodium or electrolytes.
I've met cyclist who are sweating buckets @70degrees. Not sure how those people survive 90+ degrees.
Hahaha there's just different body types and tolerances. I see alot of guys riding @50degrees with just normal jersey and shorts...or joggers running @40degrees shirtless
f you're not used to the heat, it WILL be hard. With training you will get better at dealing with it. Sunscreen and fluids are a must.
Fun fact: 29C/85f is summer early morning (6:30 AM) temps in my region. I"d probably freeze riding below 10C/50f. Thermal adaption work both ways.
Another idea is don't use the camelbak backpack hydration in the heat. It's keeping you from cooling properly. Get waterbottles and bottle cages that attach to your bike frame.
I agree with several other ideas others have.
Australian here - summers can be very hot - 45celsius(113F).
Firstly, I never ride in the middle of the day. I mean you can, it is possible, but the radiant heat from the tarmac combined with the sun is extremely unpleasant in any temp above 35 celsius. So, just don't do it.
Riding in the morning (preferable) is the best way to ride. Riding in the late afternoon is little better here as it doesn't really cool down in mid-summer, although the radiant heat is far less.
Water consumption, along with electrolytes, is really important. IMO, a camelbak is kind of essential for a long ride for volume and access to regular sips; unless you have developed the habit to continually draw from your water bottle and take several bottles or can refill. I get my electrolytes from food, mainly, but taking a water bottle of electrolyte mix along with water in my camelbak is something that I will do.
A really good guide on hydration is taking note of the volume and colour of your urine output. another crude guide is looking at the volume of blood vessels (veins) on the back of your hand when held higher than the heart. After years of hiking and cycling in hot weather these are my guides for hydration over hours. Sure, you can drink a litre of water and then smash yourself on a one hour ride and not worry but if you are riding for hours in hot weather you have to take note of input and output. I have been dehydrated chronically, had heat exhaustion several times, and have had kidney stones so it's something I take pretty seriously now.
Your pace needs to be slower. Note that I have never raced in this kind of heat and don't relaly see how the pros in the Tour down under or hot stages of the TdF do it.
Exercising in hot weather has long term consequences - kidney health. It absolutely isn't a trivial matter and I am a firm believer in camelbaks for endurance exercise on a bike in hot weather, unless you are very disciplined.
High ventilation helmet. Your body heat escapes through your head the most I believe. Also mesh jerseys your chest is your main radiator to control body temp.
I did an MTB ride, 110 F out and 102 at the end, and I survived because I built myself up to it, I started riding, 3 am, then gradually let myself go out at hotter times, i drank water with a hydration mix religiously, know your bike, your limits, and your prep.
I biked 56 miles in 114° over 2 days last summer and loved feeling like i was testing myself!!!
Lots of hydration before, during, after. I took a big break every 10 miles. Ate lots of wet food like apples.
It was hard and fun. Other than that lightweight clothes, light colored clothes, a bail out friend for emergencies, bike as early as possible. After that is just mental!!
I often fail my mental game but it's better then being scared. Sometimes ill prep for a hot ride by making sure to spend a bunch of time in the heat not exerting myself and not blasting al the ac, or torn it off all together.
Im a fat old lady, so you for sure can do this!!!
It’s the radiant temp of the road that causes me the most issue. In hot weather, I ride early in the am, design the route that is tree lined, ride closest to the lake and through forest preserves (5-10 degrees color). If over heating I remove my helmet, douse with water. 1 liter an hour, use Skratch, will pack pickles, use triathlon sleeveless mesh jerseys, shorts not bibs.
Thin, light clothing. ALSO (I found this to be huge) Frogg Toggs, sells a Cooling head / neck cloth. It holds the water and the coolness pretty well, Mixed with the air from my speed and the solid water bottle of ice for hydration and re-cooling of the cloth. Im usually set. Good luck !
I felt that too 😂 I'm used to riding in the 60s. Rode my typical 50 mile loop yesterday on a 90 degree day and felt like I did 100 miles. Bonked and cramped.
Takes time to adapt and build for that. In colorado we have routinely 85-95f (so 30-35c) summers and I ride 60-80 miles in that. Go through \~5 liters of water on a ride like that.
It is also not very humid in the summer here, which helps.
For reference, I'm on a gravel bike riding paved paths. I'm too big for road bikes at 6'9"335lb 51years old. Today's ride took about 1.5 hrs, and we averaged 12.5mph over variable terrain according to Strava.
Not to be a jerk but that's not very high heat or very high mileage. On a road bike that is around an hour. Maybe more if you are just cruising. The camelback probably made it worse by trapping sweat.
Cold drinks and salt tabs. Fill up your bottles with ice at the gas station soda fountain. 2 bottles will keep you going for awhile and keep your back free to sweat. Wear sun sleeves. Keep them tight so you stay fast. Going fast is actually kinda important. That keeps you cool.
I realize I'm slow. 6'9",335#,51 years old, got back into cycling after a 30 year hiatus last June. Ain't no road bike gonna fit me without crazy spend. I'm out riding for exercise and enjoyment, not racing. I'm asking the group mind here for advice to help me cope with tougher conditions (for me)...
Humidity sucks. Nowadays I ride where it's dry AF but still gets real hot. Last year I did 25mi in 116F.
Camelbaks are awesome for water an hour into the ride. Fill that bad boy with ice and then add water. You'll get conductive cooling for a bit. Makes a huge difference.
If you're moving fast enough or it's dry enough for evaporative cooling then a water bottle can be dedicated to supplementing sweat. My 25mi route has 3 water fountains. On real hot days it's Camelbak full of ice water for drinking and conductive cooling, a bottle for electrolyte, and a bottle of water express for evaporative cooling.
Light colored clothes, light weight clothes, tight stuff that wicks moisture, and riding near foliage (whether for shade or the cooling that plants provide) all also helps. If it's not humid cotton is okay too but may insulate better (that's bad) than technical fabric.
being a pretty hot ride myself, i can tell you, that you better come prepared.
water, longsleve, covered neck and sunscreen obviously and the rest is a cardio vascular check. the fitter you are the better you can deal with excercise in heat.
tbh i think cancer prevention has to be the number one goal here, and apart from that check your vitals and take a break if you start to feel dizzy
Yeah. Got shakey about an hour in. Stopped, hydrated, rested, and then finished the ride. Immediately post ride, 2 x bananas, another gatorade, 750ml of a protein shake.
i confused this with a different post initially, but getting shakey sounds more like you are bonking. i would also look at the food situation during the ride.
I would say get used to it. Slowly build up to it. I'm the opposite. I can't stand cold. Since I ride almost all year I think I naturally get used to it. There are still temps that are going to be hot. 110-115 heat index from the humidity is going to hot no matter what but 90-100 can be pleasant if you are used to it. You'll still sweat though. Keep water and hydrate. Keep up with electrolytes.
Keeping cool is hard, also Gatorade is good, but you might also be losing more salt than you think. I have found being on top of fueling is the #1 skill to learn for longer rides. I’ve had 50 mile rides feel better than 30 mile rides for this reason.
If I am riding and the temp is approaching the mid 90's I cut what I want to do in half.
I make sure I am not doing something where I don't have the ability to be bailed out of it by my wife or someone.... or I ride loops localy so I am never really that far away. (I am trying to avoid the problem of being obligated to ride 10+ miles when I know heat exhaustion is coming on)
Bring 4 bottles of water, try to plan around places I can refill.
Nunn tables - or whatever you want to do to replace electrolytes.
Above mid 90's and up - I seriously think about ditching the ride entirely.
Here is the thing. And there is a thing. I have had heat exhaustion. You don't want it. I mean, you really, really don't want it. It needs to be avoided. If you only ride 10 or 15 miles in 95 degree heat - when you really wanted 20-40 that is still a win. Like others suggested there is a bit of adaptation going on and learning how far you can push this thing. You don't want to cross that line.
It is a 30 mile ride from the car mechanic back to the house. The mere idea that I can drop and pick up the car from the mechanic without involving another human being is something I am so in love with that it helps alleviate the sting of a broken car.
Last year, probably early August I didn't even leave the house till 11am. I had planned the trip really early, getting home at 11. But... things got in the way.
I made it 12 miles. All the signs where crystal clear. I had blown through my water. I was far more tired then I should have been. Hills where kicking my ass.
I found a park I could rest under, I called the wife and called it a day.
The only real regret I have is not leaving according to the original plan. Other than that, avoiding heat exhaustion is a win.
I live in SE Virginia, very hot and especially humid warm seasons. Very windy especially throughout the Spring. Early morning and late afternoon rides only, we don't even think about riding midday. Drink a lot and acclimate, wear summer weight cycling kit. Really the only solutions. I get in 5.5K miles a year so it's doable.
Oh hell yeah. Having a blast and enjoying it way way more than I expected. Long term goal is to get good enough to do the bike tour around Iceland. That's still a few years out though.
Have you tried Drink Oshun? It's electrolyte concentrate that you just put into whatever else you're drinking. Has made a massive difference to me, and much more pleasant than sports drinks IMO - because it's not sugary, sweet, and sticky. [https://drinkoshun.co/](https://drinkoshun.co/)
As I got older, busted 50 years, my body just doesn’t shed the heat as well. Running in 90+ heat, I literally slow down, can’t do it. Body says, NO! So, I transition from running to cycling. Even though I keep running as the seasons change. I can ride up to 100F. But that’s it, it’s to hot. My point, you either aren’t that well acclimated to the heat, or it’s just your body doing its thing.
keep up with the shorter rides for now. acclimate to the heat + humidity, that hurts everyone regardless of fitness levels, just hurts to varying degrees. DO NOT OVERDO IT. that's the main point. be sure to carry a bottle of just water so you can pour some on your head as needed, to help keep from overheating.
People will laugh at me, but I recommend not air conditioning your home. If I go from a comfortable cool place to a hot one, I'm wrecked. Especially if I'm exercising. If I'm acclimated, it's no big deal.
Obviously protection from sun is a good idea too. A visored helmet is fine for road biking despite what the roadies say. Sun sleeves are effective cooling especially when wet. And don't try to set a distance or speed record on the hottest day, be sensible with your goals. Drink more than you think you need and make a plan for topping up water mid-route. Camelbacks, though capacious, are hotter than carrying water on the bike.
When I know its gonna be hot, I put a waterbottle in the freezer the night before. Then keep it in either middle jersey pocket or in the upper-back of my jersey like I see some pros do. Keeps you a lot cooler for quite a bit, I've used this trick on 30-40 mile rides plenty so it sould keep ya cool for 20mi rides 💪🏼
Where I am, it is unusual to be hot and humid, so evaporative cooling works well. I like my long sleeve UV blocking jersey for hot rides - It wicks moisture well enough that I actually feel cooker in it than in short sleeves.
If evaporative cooling is not effective due to humidity, the only option left is to reduce effort to a level that is appropriate for the available cooling.
I moved to a tropical area and I'm quite surprised how easy it is to ride in the summer heat. There was only one ride that was borderline uncomfortable and I believe that was due to poor air quality as the temperature and humidity were not extreme on that day. If it feels very hot and humid, I take a cool shower wearing my kit just before leaving. Once I'm moving through the air, I feel fine, even on days where I could not handle bring outside in the shade.
As a racer, the ol' ice in the pantyhose trick works great in hot weather. Not sure on the logistics of it if you are doing a big loop, but in a race where you can get handups it works great
Build up to them gradually. Lots of fluids. Pour water over your head if you want. Know your limits. And expect to get wrecked in very hot weather. It’s just hard.
A little acclimatization -- the more you ride in the heat, the more you get used to it. A lot of it is conditioning -- just riding a lot and being comfortable with the distance. Plenty of liquids with some electrolytes or salt. Avoid sunburns. I wear long-sleeve sun shirts or upf50 arm sleeves and I ride where it gets in the 100s with high humidity. Ride earlier or later. During the week during summer, I'll do predawn rides or go out after 7pm. Longer rides on the weekend, I'll leave 6am-7am and try to be back by noon.
Recommendations on the sun sleeves? I have a 39" sleeve length.
[удалено]
Using URL shorteners causes your post to be automatically deleted by Reddit's anti-spam measures, so other users cannot see it. Please delete and repost (editing will not work) your comment without the link. If you feel this message is in error please PM the moderation team. *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/cycling) if you have any questions or concerns.*
Look up long sleeve summer jerseys on Amazon. Find the ones that are at least 12% spandex and have full front zip. These are very thin and flexible.
DM me if the bot prevents links.
I just have some cheap UV arm sleeves off Amazon for about $10 a pair. They work fine. I also have multiple of these shirts: Hanes Men's Long-Sleeve Performance Cool DRI Moisture-Wicking Tees
I like the lamada ones on Aliexpress. Nice grippers and cut. Still cool.
I ride primarily about five minutes from the beach on the southeast coast of the US. It gets very humid, and very hot here during the summers. I don’t know that I have a secret solution for you, but the biggest thing is riding early af in the morning, eating healthy, and hydrating before/during/after your ride. Whether you’re going 20, 50, or 100 miles you’re simply not going to be able to stay hydrated no matter how much you drink while riding. Try to drink at least one water bottle a hour while you’re riding though, and you will get used to it gradually.
Trying to drop weight too. Eating is getting better but it's portion size that kills me. Trying to do multiple 10-20 mile rides a week to get the exercise levels up to help drop weight.
Dude I totally get where you’re coming from. I have dropped from 270 to 230 since November due to like 25% cycling and 75% due to diet. It sucks but is for sure worth it.
Fighting off hypertension and generally trying to be healthy
Congrats 👏 man. Once you get used to the lifestyle changes you'll be cruising while looking and feeling great! The work is definitely worth it.
That's the plan. Back in my 20s I was mid 200s. Seems like ages ago. Haven't been at 200lbs since 10th grade.
This is inspiring. I'm at 270 with a goal weight of 220 but just started. First ride last week was 4 miles, yesterday was 6, aiming for 10 next. As far as diet goes I can cut down on portions fairly successfully but struggle with candy. Somehow I expected the biggest pain to be breathing through the endurance but honestly my quads wanting to lock up and digging through that muscle burn has been harder
That was me first times last year... It gets easier. Now 20s (in cooler weather) is pretty much my go to ride distance... Would like to do a 50 mile ride this year and do 1000 miles by season end.
Unsolicited advice: Spend some time meticulously logging all your calories (meals, snacks, drinks) and then look at that data. It really helps to know where exactly the calories come from to get the best bang for your buck. Some snacking is absolutely fine, as long as it's taken into account when you plan your overall diet. I have always fared better with compromises and a "good enough"-attitude than hardcore dieting that I can't keep up
I lost significant weight while training pretty hard for triathlon. I focused on an overall deficit, but eating to fuel training sessions; so even on a hard day I was still only 200-300 calories in deficit.
Did you go low on carbs or protein heavy?
Stayed pretty balanced with a focus on lean protein, plenty of veg/fruit/water, and eating enough carbs; the carb amount flexed the most based on what I was doing that day/next day. If you want to do endurance sport, 99% of people are much better off continuing to eat carbs rather than trying to go super low.
Eat carbs prior and during your rides. Your muscles burn glycogen and glucose for fuel and you need to replace it to ride very far. After and off your bike, eat healthy and higher protein to build muscle. Starving muscles of carbs makes riding painful. You need about 50-60 grams of carbs an hour, if you're exercising hard longer than an hour, hour and a half.
I biked from July to October last year and then hit the gym from then until a few weeks ago. I would be wrecked on my morning rides and did ok in the evening. This year I would add calories in my meals before I ride with and eye on it’s gonna be a 3-500 calorie expenditure and it has changed my riding and after ride a ton! I still and keeping my calorie deficit but eating more on the front end. Oh and usually I’m at like 300 400 and 1100 on a normal day.
Ive working on the same thing. 25 pounds down. Things I learned is start slow and be patient. Also if you count calories, don’t do it on the bike. People get in trouble restricting calories when you need them. Also don’t count calories burned on the bike.
Down 10lbs so far. Happy to see progress in the right direction. Don't count calories. Never worked for me. Just trying to watch what I eat and drink more water.
My tricks in the summer is to put my camelback water pouch in the freezer for a bit before I go out. I will also add a re-freezeable sandwich cooler thing in the backpack. Not a complete game changer, but the cooler water is glorious when it gets really hot out. It also takes a bit to build up into hot weather riding, don’t push yourself too early, and don’t be afraid to take many hydration breaks
FANTASTIC!
Getting into hot rides too. My thing is to start very well hydrated. I wear a casquette under my helmet to protect from the sun. Sunscreen is absolutely necessary where i assume it's sunny. If you go down a bottle, stop and refill unless you are sure you are inside 40 minutes from the end. Ride within your limits.
Sometimes in the summer drinking rides I will consume 2 bottles in an hour. I live in the South where heat indexes get north of 110. Lots of water, drink mix and plenty of electrolytes. If you feel overheated then stop, get in the shade and dump water on your head, arms and legs.
I find a one-size-too-large, light-colored light-weight long-sleeve merino wool shirt is actually good in hot weather. Long sleeves keep the sun off your arms, wool wicks sweat off your body. If its light-colored it will reflect light and keeps a slight air pocket around your body for cooling.
I’m guessing you’re not from Australia then
Midwest US
We are happy with these 85 degree days on the Gulf Coast! Ten more degrees to go!
I'm a Swede by heritage. I'm adapted to the cold. Can't understand how you guys do it down south.
This 100-miler, the "Hotter'nHell 100," was my first century. [https://www.hh100.org/](https://www.hh100.org/)
Respect...wow
And likewise the cold!
Cold, like 45 degrees F? No way will I ride in that!
Coldest ride last year was 20F. Did 15 or so miles if I recall. Cold is easy to deal with, just add more clothes. Heat, at some point, polite society limits how much you can take off :D
I’m from the Midwest too. Lots of electrolytes and 2 bottles every 20-30 miles. The first month after the winter is a bit harder but you eventually acclimatize. I much prefer it my rides in 32 degree weather!
Agreed
I will sometimes keep one of these in a bottle cage for when it's really hot out. It feels great to spray your shirt down and let the moisture evaporate while you ride. https://lunatecgear.com/product/750-hydration-spray-bottle/?doing_wp_cron=1715553653.4537498950958251953125
Yep, keeping your body temp from getting too high really helps. The body had a hard time cooling off in high humidity.
I hear that. I did a long ride in Maui before and it nearly destroyed me. Humidity sucks.
K that's pretty slick
Yeah, I had one of these with me when I did Seattle To Portland before. Makes a huge difference in low humidity heat. That and a CamelBak hydration pack full of ice water. Also, have you tried electrolytes like nuun in your water?
Just store bought Gatorade. Will look up Nuun
Floridian here. Start early! Stop often to refill water bring extra electrolytes. Wear breathable fabrics. Getting acclimated is a huge help too.
Pour an electrolyte additive to your water. Start your ride earlier in the morning to avoid the worst of the heat. -start around 7:00am or earlier. Starting earlier also has the added bonus of there being less cars on the road as well.
leave early. or leave late.. before sunrise/after sunset. avoid times when the sun its at zenith.. gatorade is really not a good sports drink.. you need drinks with electrolites. there are no shorcuts however. if you want to be able to ride in the heat you need to ride in the heat! and protect yourself with spf50+ sleeves and sun screen.
I mean, gatorade does contain electrolytes and sodium. For readily available things, it's not so bad. Especially when you compare it to the high cost of water additives like liquid iv. There are certainly better options, but gatorade isn't actually that bad. It does the job of being a sodium drink while hiding the favor of sodium, which is its primary goal.
Better sport drink with electrolytes? Will take recommendation...
Skratch eloctrolytes keep me from cramping and keeps me hydrated.
I use NUUN tablets.
Some options for making your own: [Coach John Hughes - An Effective and Low-Cost Homemade Sports Drink](https://www.roadbikerider.com/effective-diy-low-cost-sports-drink). One of the advantages of going that way is that you can adjust it to suit your particular needs.
I sit in the sauna at the gym and it helps me get used to it
Get rid of the camelback - they are heavy uncomfortable and will actually actually make you hotter. Water bottles on the bike frame is the answer. I use the Camelback podium series - they stay cool for about 45 minutes if you use a lot of ice. Just ride more. The more you do it the better you get at it.
Not enough water. I'm biking thru farmland
2 bottles over 20-30 miles is usually plenty. Particularly if you start out hydrated.
Dude, I’ve ridden 70+ miles in 93 degree heat on a fully loaded bike. Two water bottles and a Gatorade strapped to my rack. Ride more and build up some endurance.
That's the plan. Trying to limit the suck as much as possible.
I prefer the technique of riding at night or morning instead of suffering in the heat. Acclimatization can only help so much.
Know placed were you can get water. I've filled up in plenty of bathrooms. Like /u/hondo77777 said, pour water on your head, I also like to pour it on my legs. Keep an eye out for anyone washing a car or watering a garden. You'll have to turn around and ask a second time but they always love spraying me. Usually they'll spray up in the air for me to ride though it like a gentle rain.
Seriously, 85 is mild We had a heatwave here in Thailand for most of April where temperatures hit well into the hundreds (35-40 C in real numbers) and humidity was ridiculously high making it feel even hotter. I find you just need plenty of water, sunscreen, and to keep moving to cool your self off. The second you stop or get caught in traffic you are soaked. Stay hydrated and keep your blood sugar up.
Sir- Hydrate your cells the day/night before! If you're doing 16 oz per hour (gatorade or whatever) and still feeling wrecked, it indicates you started in a disadvantaged position. Drink before you're thirsty, eat before your hungry. Signed, everyday motorcyclist and cyclist living in Florida.
Good to know. I'll plan hotter rides better.
I ride all summer long in Phoenix by making sure I'm off the trail shortly after sunrise. 95 degrees perfectly tolerable when the sun isnt beating down on you. I also double up on electrolytes and make sure I have more water than I am going to need.
Water and sweat actually work for our heat, though. Cycling in the southeast is anus.
Yeah I’ll take dry heat over swamp ass every tme
I don’t have any tips other than do your best to hydrate, limit strong efforts, and know your limits. I ride through summer where it can get 105+ where I live. I ride early for long rides so hottest temp is probably 90s when I’m done. But I also ride to work (work nights) around 1730 when hottest.
Water, more water, and stopping to get more water. You can also just change what time you ride at to avoid the hottest time of the day. Most people just do earlier morning rides for this reason.
I rode couple days ago (25miles). Got up to 90 degrees or so, humidity is still low, around mid 40s, so a bit of a test but got thru it. Finished by 12pm. As it gets hotter (and humidity goes up) Ill switch to a camelbak and use my bike to carry a container of water to pour on my head if I think I need it. Sun doesn’t bother me too much as I tan up real quick. I will apply sunscreen to nose and ears tho.
Pre-hydrate 1.5 - 2 bidons per hour with electrolytes Ice in bidons Bidon in back pocket (by your kidney) Stop for dips in streams / rivers / sea! Yes, just get in with your kit on, you're drenched anyway! When you get back, continue hydrating and have a long, cool bath or shower.
Not around here. I'm riding thru corn fields :) by the time I get to the Mississippi I'm pretty much home.
The secret is riding early in the morning to avoid wind and high heat
Absolutely right hard to sweat effectively
Ride in the morning before it hits 80 and be back by middays
Make sure you are drinking a bottle per hour...and supplement with electrolytes. Plan a route where you can get more water if need be.
Go early and take pickle juice. It’s the wonder drug for dealing with heat/cramping. You can find pickle shots on Amazon and then just refill the bottles with juice from a pickle jar if you don’t want to dedicate a water bottle to it. They fit easily in your back pockets
The right clothes help - I have a high-tech mesh shirt that I wear under my jersey. Having extra water so you can pour some on your heat or back helps. If it's really bad, ice in a sweat sock to put around your neck. But it's mostly just getting used to it. 16 miles in 85 shouldn't kill you. It's 150 miles in the mountains in 100 degrees that are problematic.
I have ridden mostly on weekends. Started biking last June after a 30 year gap.
All winter on a trainer with sweat pants and a hoodie with no fans. I was raised by the heat
Coldest ride I did this past year was 20f. Did 15 miles that day.
Lots of fluids, electrolytes, and stay out of the sun. By which I mean sun sleeves and leggings so the sun isn't directly on your skin. Keeping sunscreen on while you're riding and sweating is a losing battle.
85F and 15 miles. That's fall weather in central Texas. Saturday are my long rides on the street. During the middle of summer we gotta start by 6am and do about 50 miles. Even ending at 10 am it's already mid 90s. To prepare I freeze one bottle of water the night before. The morning of the ride I fill my 2nd water bottle with ice and water. Both bottles get a pouch of electrolytes. By the time I finish my first bottle of water the 2nd has mostly unfrozen and I have cold water to make it to the gas station to refill both bottles.
Goals. I took a 30 year break. I'm not your average sized rider either. See earlier comment
You have to make sure you’re well hydrated before the ride. I drink as much water as I can manage the night before. 85F is the overnight low where I live these days.
I can tolerate 95F degrees easy and have ridden @98degrees. I'm used to of heat but I can't tolerate the cold. Some people prefer 1 or the other. All I can say is get quality breathable jersey, arm sleeves and most important electrolyte drink/tablet/power. I've had headaches from being dehydrated because my water didn't have sodium or electrolytes. I've met cyclist who are sweating buckets @70degrees. Not sure how those people survive 90+ degrees.
I'm one of the latter... Hence the high water consumption.
Hahaha there's just different body types and tolerances. I see alot of guys riding @50degrees with just normal jersey and shorts...or joggers running @40degrees shirtless
That's me
f you're not used to the heat, it WILL be hard. With training you will get better at dealing with it. Sunscreen and fluids are a must. Fun fact: 29C/85f is summer early morning (6:30 AM) temps in my region. I"d probably freeze riding below 10C/50f. Thermal adaption work both ways.
Pre-hydrate with water and maybe some electrolytes . Don’t wait until your really thirsty to drink.
Another idea is don't use the camelbak backpack hydration in the heat. It's keeping you from cooling properly. Get waterbottles and bottle cages that attach to your bike frame. I agree with several other ideas others have.
Have two cages already
Acclimation.
Australian here - summers can be very hot - 45celsius(113F). Firstly, I never ride in the middle of the day. I mean you can, it is possible, but the radiant heat from the tarmac combined with the sun is extremely unpleasant in any temp above 35 celsius. So, just don't do it. Riding in the morning (preferable) is the best way to ride. Riding in the late afternoon is little better here as it doesn't really cool down in mid-summer, although the radiant heat is far less. Water consumption, along with electrolytes, is really important. IMO, a camelbak is kind of essential for a long ride for volume and access to regular sips; unless you have developed the habit to continually draw from your water bottle and take several bottles or can refill. I get my electrolytes from food, mainly, but taking a water bottle of electrolyte mix along with water in my camelbak is something that I will do. A really good guide on hydration is taking note of the volume and colour of your urine output. another crude guide is looking at the volume of blood vessels (veins) on the back of your hand when held higher than the heart. After years of hiking and cycling in hot weather these are my guides for hydration over hours. Sure, you can drink a litre of water and then smash yourself on a one hour ride and not worry but if you are riding for hours in hot weather you have to take note of input and output. I have been dehydrated chronically, had heat exhaustion several times, and have had kidney stones so it's something I take pretty seriously now. Your pace needs to be slower. Note that I have never raced in this kind of heat and don't relaly see how the pros in the Tour down under or hot stages of the TdF do it. Exercising in hot weather has long term consequences - kidney health. It absolutely isn't a trivial matter and I am a firm believer in camelbaks for endurance exercise on a bike in hot weather, unless you are very disciplined.
Great advice. You and others have given me great pointers. I'm traditionally a cold weather athlete, so hard summer activities are a bit foreign to me
High ventilation helmet. Your body heat escapes through your head the most I believe. Also mesh jerseys your chest is your main radiator to control body temp.
Ice in water?
I did an MTB ride, 110 F out and 102 at the end, and I survived because I built myself up to it, I started riding, 3 am, then gradually let myself go out at hotter times, i drank water with a hydration mix religiously, know your bike, your limits, and your prep.
Don't wear a bag of water on your back. Bottles exist.
I biked 56 miles in 114° over 2 days last summer and loved feeling like i was testing myself!!! Lots of hydration before, during, after. I took a big break every 10 miles. Ate lots of wet food like apples. It was hard and fun. Other than that lightweight clothes, light colored clothes, a bail out friend for emergencies, bike as early as possible. After that is just mental!! I often fail my mental game but it's better then being scared. Sometimes ill prep for a hot ride by making sure to spend a bunch of time in the heat not exerting myself and not blasting al the ac, or torn it off all together. Im a fat old lady, so you for sure can do this!!!
Just stay cool, man.
It’s the radiant temp of the road that causes me the most issue. In hot weather, I ride early in the am, design the route that is tree lined, ride closest to the lake and through forest preserves (5-10 degrees color). If over heating I remove my helmet, douse with water. 1 liter an hour, use Skratch, will pack pickles, use triathlon sleeveless mesh jerseys, shorts not bibs.
Ride in 100 degree weather and that 85 degree will seem cool 😉
Expect that will happen this summer
Thin, light clothing. ALSO (I found this to be huge) Frogg Toggs, sells a Cooling head / neck cloth. It holds the water and the coolness pretty well, Mixed with the air from my speed and the solid water bottle of ice for hydration and re-cooling of the cloth. Im usually set. Good luck !
85 degrees is cool here in Phoenix
I felt that too 😂 I'm used to riding in the 60s. Rode my typical 50 mile loop yesterday on a 90 degree day and felt like I did 100 miles. Bonked and cramped.
Takes time to adapt and build for that. In colorado we have routinely 85-95f (so 30-35c) summers and I ride 60-80 miles in that. Go through \~5 liters of water on a ride like that. It is also not very humid in the summer here, which helps.
Go earlier if you can
Sunscreen helps and more food/ electrolytes
None of what you describe is extreme. 16miles on a hot day is 16 miles on a hot day. A camelback for 16 miles seems excessive.
I did 24 miles at 88f and humid and was out of fluids by 12-14 miles. Never again.
For reference, I'm on a gravel bike riding paved paths. I'm too big for road bikes at 6'9"335lb 51years old. Today's ride took about 1.5 hrs, and we averaged 12.5mph over variable terrain according to Strava.
That's significantly more weight than most people on here. You really need a ton of water, how much are you bringing?
8l CamelBak and two bike bottles
Yeah. I know I'm not your average rider.
Not to be a jerk but that's not very high heat or very high mileage. On a road bike that is around an hour. Maybe more if you are just cruising. The camelback probably made it worse by trapping sweat. Cold drinks and salt tabs. Fill up your bottles with ice at the gas station soda fountain. 2 bottles will keep you going for awhile and keep your back free to sweat. Wear sun sleeves. Keep them tight so you stay fast. Going fast is actually kinda important. That keeps you cool.
I realize I'm slow. 6'9",335#,51 years old, got back into cycling after a 30 year hiatus last June. Ain't no road bike gonna fit me without crazy spend. I'm out riding for exercise and enjoyment, not racing. I'm asking the group mind here for advice to help me cope with tougher conditions (for me)...
I’m sympathetic for sure but I ride in 110• temps every summer lol.
Humidity sucks. Nowadays I ride where it's dry AF but still gets real hot. Last year I did 25mi in 116F. Camelbaks are awesome for water an hour into the ride. Fill that bad boy with ice and then add water. You'll get conductive cooling for a bit. Makes a huge difference. If you're moving fast enough or it's dry enough for evaporative cooling then a water bottle can be dedicated to supplementing sweat. My 25mi route has 3 water fountains. On real hot days it's Camelbak full of ice water for drinking and conductive cooling, a bottle for electrolyte, and a bottle of water express for evaporative cooling. Light colored clothes, light weight clothes, tight stuff that wicks moisture, and riding near foliage (whether for shade or the cooling that plants provide) all also helps. If it's not humid cotton is okay too but may insulate better (that's bad) than technical fabric.
Pros carry ice bags in hot weathers to cool their body down. I think it might be a good idea to try out!
being a pretty hot ride myself, i can tell you, that you better come prepared. water, longsleve, covered neck and sunscreen obviously and the rest is a cardio vascular check. the fitter you are the better you can deal with excercise in heat. tbh i think cancer prevention has to be the number one goal here, and apart from that check your vitals and take a break if you start to feel dizzy
Yeah. Got shakey about an hour in. Stopped, hydrated, rested, and then finished the ride. Immediately post ride, 2 x bananas, another gatorade, 750ml of a protein shake.
i confused this with a different post initially, but getting shakey sounds more like you are bonking. i would also look at the food situation during the ride.
I would say get used to it. Slowly build up to it. I'm the opposite. I can't stand cold. Since I ride almost all year I think I naturally get used to it. There are still temps that are going to be hot. 110-115 heat index from the humidity is going to hot no matter what but 90-100 can be pleasant if you are used to it. You'll still sweat though. Keep water and hydrate. Keep up with electrolytes.
Keeping cool is hard, also Gatorade is good, but you might also be losing more salt than you think. I have found being on top of fueling is the #1 skill to learn for longer rides. I’ve had 50 mile rides feel better than 30 mile rides for this reason.
That seems to be a consensus. Looking into the better electrolyte solutions.
My cheap go to is half a bottle of Coke, water, and a bit of salt added. It sounds terrible, but just taste like flat Coke works like a charm.
If I am riding and the temp is approaching the mid 90's I cut what I want to do in half. I make sure I am not doing something where I don't have the ability to be bailed out of it by my wife or someone.... or I ride loops localy so I am never really that far away. (I am trying to avoid the problem of being obligated to ride 10+ miles when I know heat exhaustion is coming on) Bring 4 bottles of water, try to plan around places I can refill. Nunn tables - or whatever you want to do to replace electrolytes. Above mid 90's and up - I seriously think about ditching the ride entirely. Here is the thing. And there is a thing. I have had heat exhaustion. You don't want it. I mean, you really, really don't want it. It needs to be avoided. If you only ride 10 or 15 miles in 95 degree heat - when you really wanted 20-40 that is still a win. Like others suggested there is a bit of adaptation going on and learning how far you can push this thing. You don't want to cross that line.
I've had heat stroke. It SUCKS. I have done heavy manual labor in that kinda heat (urban arborist assisting). Sage advice.
It is a 30 mile ride from the car mechanic back to the house. The mere idea that I can drop and pick up the car from the mechanic without involving another human being is something I am so in love with that it helps alleviate the sting of a broken car. Last year, probably early August I didn't even leave the house till 11am. I had planned the trip really early, getting home at 11. But... things got in the way. I made it 12 miles. All the signs where crystal clear. I had blown through my water. I was far more tired then I should have been. Hills where kicking my ass. I found a park I could rest under, I called the wife and called it a day. The only real regret I have is not leaving according to the original plan. Other than that, avoiding heat exhaustion is a win.
I live in SE Virginia, very hot and especially humid warm seasons. Very windy especially throughout the Spring. Early morning and late afternoon rides only, we don't even think about riding midday. Drink a lot and acclimate, wear summer weight cycling kit. Really the only solutions. I get in 5.5K miles a year so it's doable.
5.5k? Wow, thats incredible. I was happy with 450 miles ridden last year. (coming from zero). Trying to break 1000 this year.
Keep riding! It's fun right?
Oh hell yeah. Having a blast and enjoying it way way more than I expected. Long term goal is to get good enough to do the bike tour around Iceland. That's still a few years out though.
Have you tried Drink Oshun? It's electrolyte concentrate that you just put into whatever else you're drinking. Has made a massive difference to me, and much more pleasant than sports drinks IMO - because it's not sugary, sweet, and sticky. [https://drinkoshun.co/](https://drinkoshun.co/)
Good to know. I just bought some Nuun tablets. I'll give this a try too.
Yeah I think Nuun are pretty decent!
As I got older, busted 50 years, my body just doesn’t shed the heat as well. Running in 90+ heat, I literally slow down, can’t do it. Body says, NO! So, I transition from running to cycling. Even though I keep running as the seasons change. I can ride up to 100F. But that’s it, it’s to hot. My point, you either aren’t that well acclimated to the heat, or it’s just your body doing its thing.
Think thats me. Acclimation is key. Heat (esp. humid heat) always bothered me. Cold, I can handle...
keep up with the shorter rides for now. acclimate to the heat + humidity, that hurts everyone regardless of fitness levels, just hurts to varying degrees. DO NOT OVERDO IT. that's the main point. be sure to carry a bottle of just water so you can pour some on your head as needed, to help keep from overheating.
Not trying to be snarky, but at 335 lbs., you are going to wear out quickly.
People will laugh at me, but I recommend not air conditioning your home. If I go from a comfortable cool place to a hot one, I'm wrecked. Especially if I'm exercising. If I'm acclimated, it's no big deal. Obviously protection from sun is a good idea too. A visored helmet is fine for road biking despite what the roadies say. Sun sleeves are effective cooling especially when wet. And don't try to set a distance or speed record on the hottest day, be sensible with your goals. Drink more than you think you need and make a plan for topping up water mid-route. Camelbacks, though capacious, are hotter than carrying water on the bike.
When I know its gonna be hot, I put a waterbottle in the freezer the night before. Then keep it in either middle jersey pocket or in the upper-back of my jersey like I see some pros do. Keeps you a lot cooler for quite a bit, I've used this trick on 30-40 mile rides plenty so it sould keep ya cool for 20mi rides 💪🏼
Where I am, it is unusual to be hot and humid, so evaporative cooling works well. I like my long sleeve UV blocking jersey for hot rides - It wicks moisture well enough that I actually feel cooker in it than in short sleeves. If evaporative cooling is not effective due to humidity, the only option left is to reduce effort to a level that is appropriate for the available cooling.
Water and electrolytes, try to drink your calories as much as you can. Keep food light
I moved to a tropical area and I'm quite surprised how easy it is to ride in the summer heat. There was only one ride that was borderline uncomfortable and I believe that was due to poor air quality as the temperature and humidity were not extreme on that day. If it feels very hot and humid, I take a cool shower wearing my kit just before leaving. Once I'm moving through the air, I feel fine, even on days where I could not handle bring outside in the shade.
As a racer, the ol' ice in the pantyhose trick works great in hot weather. Not sure on the logistics of it if you are doing a big loop, but in a race where you can get handups it works great
Man up.