Dealing with the heat

So yesterday was the first day I've ridden that could really be considered 'hot'. This spring has been so gorgeous so far, most days barely making it past 72 and with a brisk wind. Yesterday after work we did our rolling hills ride (rolling hills my ***...) with one bigger hill and the heat really got to me.

I thought I was well hydrated going in, having drank a good bit of water throughout the day, and halfway through the ride had very little left in my water bottle (I only have one holder, because my bike is a compact frame and will only fit one... though now I'm thinking of getting one of those behind the saddle bottle holders). However, there was an issue shutting down the major highway in the area so there was a lot of traffic congestion on our normally quiet back roads we take, and that resulted in breathing in a lot of nasty hot car fumes.

The temp started around 96 with full sun and fairly humid (I don't know percentages) and when I came back in from the ride was 88. That's almost 20 full degrees hotter than I was used to riding in, and I guess I wasn't prepared.

At the top of the big hill I nearly passed out, and throughout the climb I felt like I was going to vomit, and, uh, other things at the same time. I focused on keeping breathing and trying to get oxygen into my system, but the climb was a hard one for me on a normal day, and with the heat I just couldn't handle it. To top it off, I got a flat at the top of the hill, which at least allowed me to get off and get some rest. But by that point I was so overheated I almost passed out and had to sit down while two guys did my tire for me (I felt so weak and useless... angry at myself...frustrated).

Anyway, another rider suggested I drink electrolytes before a hot ride to get as much energy/hydration as possible. I bought a bottle of Gatorade to drink before today's ride so we'll see if that makes it better (only going up to 86 today though).

Any other tips from you ladies on how to deal with the heat out there?

I'm not an expert at all but just from experience you might want to cut the Gatorade in half with water and ice before you ride today. Straight Gatorade makes me feel like puking.

I live in Texas, and during the summer I ride in 90-100F weather.

It really is something you have to get use to. The more you do it, the better it gets. Last week, I nearly died trying to ride on a really hot day... but over the weekend I was fine. I just had to get adjusted.

It is really important that you DRINK LOTS OF WATER/SPORTS DRINK! One bottle will NOT cut it in that kind of heat. If I do a challenging 30 mile ride, I can drink through 1.5 liters in my Camelbac and 24oz in my water bottle.

I also find it good to have COOL water. Hot water is just... YUCK. How do I keep my water cool? I have a Polar water bottle. If you put ice in there, or freeze it overnight, you will have cool water for about 1-2 hours. If you have a Camelbac and put ice/water in there... it will stay cool for a good 2-3 hours.

Finally, LISTEN TO YOUR BODY. Learn what heat stroke/exhaustion is. And when you feel it happening, stop riding and take care of yourself.

Best of luck! Trust me, it gets better the more you do it!

Quote:

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Originally Posted by KSH

I live in Texas, and during the summer I ride in 90-100F weather.

It really is something you have to get use to. The more you do it, the better it gets. Last week, I nearly died trying to ride on a really hot day... but over the weekend I was fine. I just had to get adjusted.

It is really important that you DRINK LOTS OF WATER/SPORTS DRINK! One bottle will NOT cut it in that kind of heat. If I do a challenging 30 mile ride, I can drink through 1.5 liters in my Camelbac and 24oz in my water bottle.
If you have a Camelbac and put ice/water in there... it will stay cool for a good 2-3 hours.

Finally, LISTEN TO YOUR BODY. Learn what heat stroke/exhaustion is. And when you feel it happening, stop riding and take care of yourself.

Best of luck! Trust me, it gets better the more you do it!

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I live in Seattle, we rarely have heat. when we have it, I am a mess. So even without personal knowledge of dealing with heat, i implore you to
please follow this gal's directions because heat can kill. I have been through several CPR and first aide classes, this stuff is no joke.
Mimi

Quote:

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Originally Posted by KSH

I live in Texas, and during the summer I ride in 90-100F weather.

It really is something you have to get use to. The more you do it, the better it gets. Last week, I nearly died trying to ride on a really hot day... but over the weekend I was fine. I just had to get adjusted.

It is really important that you DRINK LOTS OF WATER/SPORTS DRINK! One bottle will NOT cut it in that kind of heat. If I do a challenging 30 mile ride, I can drink through 1.5 liters in my Camelbac and 24oz in my water bottle.

I also find it good to have COOL water. Hot water is just... YUCK. How do I keep my water cool? I have a Polar water bottle. If you put ice in there, or freeze it overnight, you will have cool water for about 1-2 hours. If you have a Camelbac and put ice/water in there... it will stay cool for a good 2-3 hours.

Finally, LISTEN TO YOUR BODY. Learn what heat stroke/exhaustion is. And when you feel it happening, stop riding and take care of yourself.

Best of luck! Trust me, it gets better the more you do it!

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Ditto 100%, except that I live in NC. I also ride in 90 - 105 heat pretty much all summer and you do get used to it but you need to start small. Last year, I was in good shape when I got my bike. My first ride was 105 when we left the parking lot. We did a measly 17 miles and I thought I was going to die...literally. I've never been so scared. I was shivering in 105 degree heat...it was that bad.
What I did wrong:
I tried to survive on one bottle of water (even though it was cold in my polar bottle!).
I was riding too hard...trying to keep up with the boys.
I'd never ridden in heat before.
I'd eaten horribly that day (poptarts for lunch! :eek: )

What I learned:
Electrolytes are your friend...gatorade, powerade, sportbeans...all work if taken regularly but you must find what works for you.
Water is essential. Drink it...regularly..even before you are thirsty. In that kind of heat, the thirst alarm is too late.
Nutrition is important...eat well before your ride. Protein, carbs, nutrients...not crap!
Know your limits....if it's going to be hotter than usual, take it easier. Work up to your rides in the heat.

Be prepared, be smart and good luck! :)

Thank you for your concerns and suggestions.

I am First Aid trained (have been for years) and as such am aware of the signs/symptoms of heat exhaustion and stroke. Perhaps I was as GLC said, trying too hard to keep up to the rest of the group. Sometimes when I ride with them I try so hard to keep up that I push myself too much. With the heat, I should definitely listen to my own body more. I sometimes forget that I've only been riding a few months, whereas most of them have been riding for years.

I will be doing some shopping for extra water bottle holders that may fit behind my saddle... anyone have any recommendations and reviews? Also, those polar bottles seem like a good idea. Will they fit in a regular sized bottle cage? They look larger than a normal water bottle. There really is nothing worse than drinking warm (or HOT) water... unless it's drinking hot gatorade!

K.

Ditto what everyone has already said about quantity and type of liquid!

I highly recommend adding a CamelBak (or similar, different brand...). On hot days I use the water bottles for Gatorade and my CamelBak for water.

--- Denise

Great tips. I am doing a double century this weekend in a place with a predicted high of 95. I will see how it goes....

Kimmyt.. I ride regularly with a friend who has a very small compact frame... she actually got a seat bag that is triangular and fits between the top tube and the downtube... in that triangle it makes... then she got one of the bottle holders that holds 2 bottles off the rear of the saddle... so when she rides she has 3 bottles with her. (Hey PurePink! Where are you? Respond to this and tell her what brand you use...)


It gets hot here too, and I really suffer with it... I've lived here for years and no amount of getting used to it has helped me... on the really hot days I do freeze at least 1/2 my bottle (lay in freezer on it's side and then top with ice water when you're ready to go) and I drink a MINIMUM of 1 bottle per hour on ANY ride... that is what works for me... I use Cytomax as well which helps... the electrolytes really help replace the salt I loose from sweating so bad when it's 100 degrees out...

and lastly, I just ride easier when it's that hot out. I don't go as fast or as hard... and I choose routes that aren't as intensive... I still ride, but I KNOW the heat is tough for me, so I just take it easier... I also try to ride really early or really late in the day... never midday...

I have also been known to douse myself with a water bottle if I find a spot where I can refill with cold water... and sometimes that means BUYING water at the 7-11... :D oh... there is nothing so great as a waterbottle overhead on a hot day! :D

another trick I'v e found is if you have a Camelbak, is to put in the Fridge(not the freezer) overnight. The actual "pack" is made from Foam, and it will keep the water cool for about 2-4 hour in my experience.

I don't have to ride in the heat a lot as we have great summer weather here in the SF Bay Area. However, on days when it is warm I take 2 large water bottles (one has diluted Cytomax in it & one is water), electrolyte tablets, sports beans, EXTRA cyctomax in a plastic bag, electrolyte liquid, AND table salt. (the salt works quickly in an emergency for cramping)

I have a small fanny pack I wear which has zippered pockets etc where I can stash stuff. Amazing what I'll get in my pack without making it too heavy. (OF course I always have some Lunabars on hand).

The extra cytomax will give you electrolytes as well as some energy food. I use up my first bottle of drink and then use the 2nd "water" bottle to fill the first and add more cytomax. This way I've always got a drink available. When I get to water, I top both bottles off.

Yes, as the others have said, don't try to be a speed demon! Let those guys go! Just make sure they wait for you to catch up!!!!!

Drink, drink, drink and then drink some more! If you start cramping its because you haven't had enough liquid (and) electrolytes.

Drink some water before you start as well and even the night before. This will help you start well hydrated.

Quote:

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Originally Posted by bikerchick68

Kimmyt.. I ride regularly with a friend who has a very small compact frame... she actually got a seat bag that is triangular and fits between the top tube and the downtube... in that triangle it makes... then she got one of the bottle holders that holds 2 bottles off the rear of the saddle... so when she rides she has 3 bottles with her. (Hey PurePink! Where are you? Respond to this and tell her what brand you use...)

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Bikerchick - thanks for this info...very helpful! My new frame won't have room for 2 cages either...and I was wondering how I was going to make it work. Thanks!

Kimmyt - I do use a camelbak on REALLY hot days (it's the fanny-pak type...so my back isn't covered by it) and it helps. It's a lot easier to drink consistently when the water is basically already at your mouth! ;)

Living in the MS Delta - it's in the 90 - 105 range from May through Sept. I do my best to ride early in the morning. You do eventually acclimate to the heat, but I try not to go outside for long periods when it's 105 and I definitely do not ride when it's that hot. Between the heat and the humidity here, I wouldn't last very long. Most organized rides around here (well - Memphis and Jackson - 2 hrs away) are scheduled for very early AM to avoid heat.

Drink lots just like everyone else has said. Stop at rest stops to refill your bottles when you get the chance. If you use a drink powder - you could carry pre-measured baggies of it with you and then buy a bottles of water at a gas station or convenience store and make it as you go.

SouthWest Desert here: I carry a 100 oz camelback. I know some ppl don't like it having a pack on their back but I have 2 water bottle cages and a camelback on Any ride I"m doing in the heat..........I figure it's better to have TOO much water than to not have enough. I keep electrolyte drinks in my water bottles and carry extra packets in case I finish up the bottles and find a place I can refill. I keep plain water in my camelbak - which lives in the frig when I'm not riding. I'll also add salt to my electrolyte bottles since I use a sugar-free, sodium-free replacement drink. The hottest I've ridden in so far was 109 degrees....and I didn't have any problems. (course I also LOVE the heat!)

I've never used a camelbak - does it make your back sweat more?

109??? It's a dry heat.... ;)

I can't do 105 because even right now (low 90's) the sun is so hot I feel like it's melting my skin off.