Beat the heat - Riding through a Florida summer

No need to check out the weather report each day. If you've lived through a Florida summer before you know what that heat is like. The air feels thick. The sun is blinding. While summer days are hardly the best time to ride here, there's no reason to leave your bike lonesome in the garage until fall. Here's some tips I've learned to keep cool.

1. Get used to it. No, I'm not trying to sound like a tough guy. It takes your body days, weeks or months to get accustomed to pushing the limits in the heat. Build up to a full intensity workout slowly.

2. Know when to stop. Know the symptoms of heat illness and listen to your body. Accept the fact that you will not be as fast during the hottest days.

3. Ride early in the day or late in the evening. This might seem like a no-brainer, but it's true. Dawn is actually the coolest part of the day, even cooler than midnight.

4. Drink more fluids. Chances are you're not drinking enough. Finishing a 24 oz. water bottle for each hour is a good rule-of-thumb. Start drinking hours before your workout and when you finish your ride, finish your water bottles. The key is to remain well hydrated throughout the day, not just when you're riding. Try experimenting with sports drinks before you being using them on longer rides. Not all will taste good when warm or agree with your stomach during workouts. Many people find diluting them with water works best.

5. Stay wet. Take an extra water bottle full of water and liberally douse yourself whenever you need it. Don't forget the legs too. Sweat cools the body by evaporating off the skin. No harm in letting the water help it along.

6. Wear the proper clothing. Cotton t-shirts are the worst thing you can wear. Cycling gear just plain works. Jerseys and shorts are made from materials that don't retain moisture. If you're not into looking like an alien riding down the road, go to a department store and get some workout shirts made of quick-drying material. Light colored clothing is always more comfortable. Don't forget the helmet. Black might be the most common, but white or silver will keep your noggin cooler.

7. Sunscreen. Forget that old tale of how sunscreen keeps you from sweating. Even if it did I'd rather worry about that than be covered with horrible sunburn and risking melanoma. It's waterproof SPF50 all the way.

8. Relax before you get in the shower. One thing I've learned is that it takes your body a good 20 minutes to cool off once you're inside. If you jump right in the shower right away, you'll keep sweating when you get out. Take a few minutes and stretch, have a snack or finish your water bottles.

Anyone got tips of their own?

Comments

[gabeuscorpus]

I know it sounds weird but... I commute by bicycle, and this summer I started shaving my head to stay cool. It makes a TREMENDOUS difference, especially when you run water over your bare scalp, it cools you down very, very quickly.