Biking in the HEAT

Hello all! As you can see, I'm new to the forum. This site was recommended to me by my co-worker, who is responsible for getting me to commute to work via bike. I find the topis and posts here to be totally informative and the vibes uber cool. ;) That being said, I'll jump into my question.

Any tips for riding in 100+ degrees of dry Northern California heat??? Obviously, being incredibly hydrated is a no-brainer...any other hot tips?

Thanks to these discussion forums for being so helpful to newbie riders like me :D

Helly, welcome to the forum !!! I can't help you on how to deal with 100F heat, it was nearly 90 here in NY yesterday and I could not think about going out to ride :eek: I think one needs to sort of get used to the heat to be able to ride. I would suggest lots and lots of sunscreen, also try to get your electrolites from drinks or pills that don't contain a lot of sugar. Personally, on a hot day in the summer, I always crave cold watermelon YUM. Dress light, and wear light colored helmet.

Ride as early in the morning as is feasible. Drink lots, replace electrolytes, wear sunscreen, and light colored clothes.

Welcome and when you get a chance, head on over to the "getting to know you" thread and introduce yourself. :)

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Originally Posted by HELLY

Hello all! As you can see, I'm new to the forum. This site was recommended to me by my co-worker, who is responsible for getting me to commute to work via bike. I find the topis and posts here to be totally informative and the vibes uber cool. ;) That being said, I'll jump into my question.

Any tips for riding in 100+ degrees of dry Northern California heat??? Obviously, being incredibly hydrated is a no-brainer...any other hot tips?

Thanks to these discussion forums for being so helpful to newbie riders like me :D

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Hi Helly and welcome to TE. Where in NorCal are you??
I agree with the others try to ride as early as possible especially if you are heading out for a long ride.
Giving your body a chance to adapt to the heat is a good idea.
Make sure you have plenty of fluids for riding or know where you can top up if you need to.
Freeze your ride drinks overnight if you like icy drinks . According to The Complete Book of Long-Distance Cycling cool fluids empty from your stomach much faster than warm fluids. They also taste better which helps you drink more.
Listen to your body and ride accordingly.:)

Thanks for the great suggestions, they're all very practical and easy to incorporate into my commute.

I live in Sacramento, CA and the morning part of my commute is no problem, 3.5 miles at 65F-70F. When I get off work though, its high heat time around 98F or so. The forecast for this week says we'll hit 103F by Wed or Thurs, and i'd like to be prepared. I've started to get mild headaches lately since the heat has been steadily increasing and I don't want them to hinder my riding. Thanks all again for you suggestions, very cool :cool:

Hi Helly, welcome to the board. Did I see a post recently asking whether there were any riders in the Davis area? How near you would count Davis to Sac'to depends on your schedule and transport -- didn't feel all that close when I was a car-less student at UCD -- but it was a thought.

I also have a thought about dealing with heat. Haven't tried it yet on myself, but this is based on how we used to cool down our house and chickens on the farm in Santa Rosa. No air conditioning, so the solution was wet sheets and open windows. Evaporation cools, so we hung wet sheets over the windows and opened them to get a cross-breeze going (and for the chickens, because they would actually die from the heat, we also hosed them (chickens and sheets alike) down every hour or so). Worked pretty well.

Breeze is no problem on the bike, so what about sprinkling some water on your jersey just before heading out, or putting on a wet scarf under your helmet. Maybe a bit silly-looking, but if it makes you more comfortable on that short hot ride home from work ....

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Originally Posted by HELLY

Thanks for the great suggestions, they're all very practical and easy to incorporate into my commute.

I live in Sacramento, CA and the morning part of my commute is no problem, 3.5 miles at 65F-70F. :

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Hey Helly - Im in Grass Valley. If you get up this way or want to meet sometime any other place for a ride let me know.:)

Hi Helly - welcome. I rode on our first REALLY hot day this year--I saw 105 for a short while! Like you, I rode to work in the AM, then the heat turned on. I recommend getting your hair wet for some evaporative cooling. The bandana under the helmet works too, and if you have short hair it may work better for your, but for me the hair works better. Of course, stay hydrated!

Or take your helmet off and pour water on your head. Bent forward, of course, so it doesn't go all over your shirt. :) This feels great, try it!

But to get used to it, you need to reduce your effort while getting used to the heat. So take some breaks and stand in the shade, go slower, stop and get a cold drink, or maybe use another method to get to work if it's over 100. Over 90 is considered "pushing it" if you're getting headaches.

Amy

We don't normally get heat that extreme here in the Boston area - but I experienced riding for days in 100 degree temperatures on my cross-country trip. I was riding anywhere between 50 and 80 miles on those days. No tricks though - I drank a great deal of Gatorade and water on those days, and I went through a lot of sunscreen. But you already knew that, didn't you?

Welcome to TE - and let us know how your very hot commute goes!

--- Denise

I live in Palm Springs and bike commute. I work at night so my hot commute is on the way to work, so I just ride s l o w. My commute is short (1.5 miles) but it is 110 today. On the rare occasion I go for a long summer ride outside(as opposed to on the trainer) I wet my hair and the inside of my helmet, wear a wet scarf around my neck, freeze my water bottles, drink lots of liquids, pour water on my head and the back of my neck and if I am really over heating I look for sprinklers to stand in or stores with air conditioning. Off the bike I drink about a gallon of water a day and when I ride in this heat I still end up with a headache. I think I need to try electrolyte tabs for outside riding.
I hope some of this helps.
Jones

Don't get a flat! :eek: Just finished a much longer than necessary ride home in 108F.

I got 2 today. the same one repeated when my patch didn't stick due to the heat. the first time i got a huge blister on my thumb due to the heat of the rim and tire and force needed to get the gatorskin back onto the rim. :(
obviously if you do get a flat, walk to the nearest shade.

Helly, you mentioned headaches. are you getting enough water at other times of the day? Drinking plenty of fluids off the bike ensures that you have an adequate reserve for on the bike as it is possible to lose more than you can absorb back through your stomach (in the same time frame). I've found headaches come from dehydration and overexertion before the body has adapted to the heat.

Take it slower than normal. especially as your body adapts to the riding temperatures. today was one of the first days of the year I've ridden at 108. I was riding a good 4-6mph slower than I normally do. ---these are on flats. hills will also have a decrease -- don't beat yourself up about it. Your body will let you know when you can push again. and then, slowly build up. push yourself in the morning, if you're worried about losing fitness.

I've experienced minor heat exhaustion(?) several times. once was more then just minor. some things i've learned to look for in my body:

-excessive sweating or not as much sweating. pay attention to yourself, with riding the bike, we have a self generated fan which can evaporate sweat. depending on your humidity levels and personal sweatiness you can figure out what is normal. as it gets hotter, there will be more sweat. slow down and do major climbs, more sweat.
-Sudden change in sweat levels. this goes hand in hand with the above. but if you notice you're drenching the ground and 15 minutes later, your skin is bone dry. stop, get off the bike and into shade, and chilled water! i've never had this happen on the bike, but I know if i have no more sweat, I've now in heat stroke territory. Unless i never got sweaty, I better be sweating!
My question if I notice my arms dry up, am i sweating anywhere? (my face, upper lip is the last to go i think) If I am, then i know I'm still 'ok'. i still need to stop, get out of the sun, get something cold and take a breather, cool off, and take it easier when i get back on the road.
-chills. If it's hot out and a breeze hits you and you chill - this is a major warning sign. a cool breeze feels lovely on sweat, but if you feel cold, warning sign activated. i have to cut my effort, and immediately start chugging water - cold if possible. if not cold, find a gas station and get cold. The next step for me after chills is to begin to stop sweating, so getting to where I'm still sweaty but not cold is a good idea.
-goosebumps. no chills here, just goosebumps on the arms or legs. the skin may be dry or not. for me, a sign of insufficient electrolytes.
-headache. If i've let it go this far, bad girl... for me headaches are a sign of dehydration. if i am moderately active, and do not do any major increases of water intake, I found it took 3 days to induce dizziness and vertigo(it happened once and never again!). being more active and in the heat, I could imagine it would be a matter of hours before i got to that level of dehydration.

those are my warning signs. My fixes have been simple: I slow down, increase fluids(chilled prefered), make sure that i'm getting plenty of electrolytes. and take advantage of shade for any stops. (an AC building would be smart, but....)

You will probably have some different elements, but these can be a starting ground. read about heat exhaustion and heat stroke, and be aware of any of those symptoms.

Yep, what Jones and Ms. Jai said... Be hydrated well before you ride. Or best bet-just ALWAYS stay well hydrated.
But for me I'm like Jones, if I keep the back of my neck cool I'm happy. That is a major heat regulation zone in the body- or so I've been told by my ultra running freak friends- so if you keep your neck cool, your core temp will stay cooler. Of course even that has it's limits. Right now I have to ride in the 104-110 temps of early eveing in Phoenix. It's rough, but like Jai I just try to take it easy. I also take my aerobottle with me filled with icy gatorade to encourage me to injest more salt. I used to only do that on longer rides. But having the bottle right in front of me encourages me to drink.
I drink WAY more gatorade in the summer than I used to. I moved here from nor cal (windsor) two years ago. Heat acclimation was hard for me, but I'm used to it now. I have electrolyte issues so I have to injest alot of salt to stay on an even keel.
Anyway, like Jones said- a wet head and neck will go a long way in cooling you. It's really all you can do besides drink, drink,DRink, DRINk, and DRINK! ;)

Ok, I guess this is b/c in Montreal days pushing 90 are hot, but 100+ sounds insane to me. However, anything that hot here is so humid that your lungs feel like the may burst, and you feel like you're sweating even though its just the moisture in the air.

But I definately echo the other riders, early rides, hydration, shade. I aim for waterfront rides to benefit from the cool breezes. (Plus, winds make you a stronger cyclist!)

LadyJai
you have actually had this stuff happen to you? that's really scary stuff.
Sounds like when it happens you are still alert enough to notice the changes!
I guess folks like me who live in cool climates are really at danger because we've never gone through any of this stuff before!

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Originally Posted by ladyjai

I've experienced minor heat exhaustion(?) several times. once was more then just minor. some things i've learned to look for in my body:

-excessive sweating or not as much sweating. pay attention to yourself, with riding the bike, we have a self generated fan which can evaporate sweat. depending on your humidity levels and personal sweatiness you can figure out what is normal. as it gets hotter, there will be more sweat. slow down and do major climbs, more sweat.
-Sudden change in sweat levels. this goes hand in hand with the above. but if you notice you're drenching the ground and 15 minutes later, your skin is bone dry. stop, get off the bike and into shade, and chilled water! i've never had this happen on the bike, but I know if i have no more sweat, I've now in heat stroke territory. Unless i never got sweaty, I better be sweating!
My question if I notice my arms dry up, am i sweating anywhere? (my face, upper lip is the last to go i think) If I am, then i know I'm still 'ok'. i still need to stop, get out of the sun, get something cold and take a breather, cool off, and take it easier when i get back on the road.
-chills. If it's hot out and a breeze hits you and you chill - this is a major warning sign. a cool breeze feels lovely on sweat, but if you feel cold, warning sign activated. i have to cut my effort, and immediately start chugging water - cold if possible. if not cold, find a gas station and get cold. The next step for me after chills is to begin to stop sweating, so getting to where I'm still sweaty but not cold is a good idea.
-goosebumps. no chills here, just goosebumps on the arms or legs. the skin may be dry or not. for me, a sign of insufficient electrolytes.
-headache. If i've let it go this far, bad girl... for me headaches are a sign of dehydration. if i am moderately active, and do not do any major increases of water intake, I found it took 3 days to induce dizziness and vertigo(it happened once and never again!). being more active and in the heat, I could imagine it would be a matter of hours before i got to that level of dehydration.

those are my warning signs. My fixes have been simple: I slow down, increase fluids(chilled prefered), make sure that i'm getting plenty of electrolytes. and take advantage of shade for any stops. (an AC building would be smart, but....)

You will probably have some different elements, but these can be a starting ground. read about heat exhaustion and heat stroke, and be aware of any of those symptoms.

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One slightly strange thing I do is to tie a couple of bandanas to my handlebars. They're good for swabbing off, tying around your head to keep sweat out of your eyes, wetting and tying around your head or neck to cool down.

Saturday I would have had to stop and cool down longer because of salty sweat running in my eyes. Just tied on a head wrap and continued on.

Plus if you get different colors they are very festive. :D

In the summer here in Texas we'll string a lot of 100+ days back-to-back. Only thing I can think to add is wrap up some ice cubes in a bandana and tie loosely around your neck with the ice on the back of your neck or upper back. The ice will melt and help keep you cool. Refill from your Camelbak if you carry one or a convenience store.

unless you ride EARLY in the morning... it's going to be HOT here.... since i work.... i ride mon-fri after work.... and it's almost always WELL OVER 100 degrees by then, in the summer! since i live here... i'm acclimated to it....

i make sure to take plenty of ICE water in my polar bottles (longer rides rate the camelback filled with ice and water!)

don't forget to replace your salt... you'll be sweating heavily so that's an issue too... I think most of the elctrolyte drinks help with it... and after listening to the advice of my brother I have found that Ecaps are helpful... small, so they're easy to get in even if you've drank so much you're full... which happens to me on century rides...

I do NOT do well in the heat, at all... it's a challenge for me every year. we stay over 105 for a couple weeks every summer... I just HAVE to ride slower and not push...

I'm bad in the heat. It gets hot (over 85) I go inside to spin classes. Yes I admit I am a wimp!

It's been hot AND humid here in Missouri for the last few weeks. The problem with high humidity (80%+) is if you get your jersey wet to cool you off, it never dries out :p

A trick I learned at hockey camp last year was diluting Gatorade. Fill your bottle halfway with Gatorade (or whatever other sports drink you want), then fill the rest with cold water and shake. Supposedly, this helps keep you from getting a really high electrolyte burst and then crashing when it wears out. Something about keeping the levels steady. All I know is I don't get loopy as quickly, nor do I get an upset stomach like I do on full-strength Gatorade. I've found that Gatorade powder works better for this, and doesn't taste as nasty - just use half or 3/4 of the recommended scoops instead.

Also, to beat the humidity, I would take an extra jersey or wicking t-shirt and change halfway through the ride (on a long ride, anyway). Less to evaporate out of the shirt means more that it will evaporate off your skin and keep you cooler.

LadyJai, Jones, and everyone else that posted to this thread: THANK YOU!! :)

I've increased my water intake by quite a bit since yesterday and i've let it roll through today. I too am of the belief that my headaches were due to lack of water. I also picked up some Pedialyte from the pharmacy and started spiking my water with it. I can totally notice a difference.

As far as the bandana around the neck--BRILLIANT! All of these suggestions for staying cool and adapting to the heat are well received.

I can say in all honesty that I find this Forum engaging, supportive and encouraging. I send out positive vibes to every one of you :p

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Originally Posted by mimitabby

LadyJai
you have actually had this stuff happen to you? that's really scary stuff.
Sounds like when it happens you are still alert enough to notice the changes!
I guess folks like me who live in cool climates are really at danger because we've never gone through any of this stuff before!

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yeah I have. Some of the 'milder' ones more often. the dryness of the air doesn't help any. the fact i can recognize it makes me wonder if it is not as bad as it sounds, but no reason to take chances :) I'll just say my thank-yous where they're due :D



you're welcome Helly, happy riding!