Heat??

[jlnc]

I couldn't finish my group ride tonight because of the heat (95+). Got about half way through and then just got dizzy, etc. The group leader was great about helping me and arranging for someone to come pick me up, but I felt so embarrassed that I couldn't finish.
I drank lots of water before the ride, had some Clif Shot blocks, drank water on the ride, etc.
How do you all prepare for rides in extreme heat?

[Deborajen]

Don't be embarrassed. Staying hydrated is important, but you have to get your body used to heat. Expect to ride less and exert less at first, then gradually ride longer and more strenuously as your body has been exposed to the heat more. And keep listening to your body - If you get dizzy, get chills, etc., it's time to call it a day.

[Blueberry]

Sometimes it's just acclimation. Are you NC (your user name)? If so, the air quality may be hurting you (not that it isn't bad other places). Sometimes it happens, despite our best preparation.

Hang in there - I've had to shortcut several rides in the last couple of weeks. The weather is BRUTAL!

[Owlie]

Part of it is acclimation, part of it is preparation, and part of it is just knowing your own limits.

I live in a climate where it's this hot but not for very long, so you don't get a good shot at getting acclimated. It's also humid. I personally suck at cooling myself off. I know this. I take a ton of water with me--two bottles, or a Camelbak and a bottle. I put ice in my water bottles and/or Camelbak. If it's hot enough for me to need the Camelbak, I put Gatorade (because I'm poor; other people have other things that work for them), with some ice cubes, in the other bottle. I splash water on the sleeves of my jersey every so often. I try to pick shady routes if I'm forced to ride on the road. (My bike trail is mostly tree-lined, so there's shade.) I ride only in the morning before it gets hot. I'm okay about packing it in early if I have to. Don't feel bad. Heat exhaustion and heat stroke can be dangerous.

After my ride, I grab something salty (a bag or two of chips works well), and then take a slightly below body-temp shower.

[KatzPajamas]

jlnc~ sorry that the heat got to you. I am wondering for my own safety, just how far did you go?

[Tri Girl]

It just takes time to get used to the heat. 2 weekends ago I had to sag in on a ride at 42 miles. I couldn't ride the last measly 15 because I had a horrid heat headache that made me cry in pain. I get that way for about the month of June until I acclimate. Doesn't matter how many electrolytes I take, or how much I drink and eat- I get horrid heat headaches.
Just keep riding, slowly, until your body adjusts. At least you knew when to say when and stop! Pedal on!

[westtexas]

I second the acclimation statements. Out here it's been over 100 degrees everyday for the past few weeks. And it's dusty to boot and half the place is usually on fire at one point or another (literally.) My first ride in the 100+ heat I got really really cold feeling and had to stop and turn around. But working a little everyday outside has really helped, especially with dealing with the bad air quality we have (lots of dust at least makes for beautiful sunsets!) The heat takes a lot out of you in a short amount of time so start slowly on your ride and warm up well before riding hard and fast.

[jlnc]

Thanks for the feedback all. Yes Blue, I am in NC and it was ridiculously hot today. I rode all last summer and never had this happen. @Katz, I only made it about 6 miles (it is a beginner 14 mile ride). I guess I am now feeling really nervous because it is only June, and it will only get hotter here!! I think i might have pushed myself a bit too hard in the beginning...I was cooped up in the office all day and just so excited to be on the bike after a long work day. I am hoping that what you are all saying about acclimation is true.

[Owlie]

You'll get used to it, to a degree. Even heat-intolerant me managed 36 miles in 90+ degrees with some ridiculous humidity. My build-up was a bunch of short loops in the morning or evening. Try doing some short loops (a couple of miles max) in your neighborhood, so you can stay relatively close to home lest you need a break from the heat.

[KatzPajamas]

glad you are OK! It has been more like 90 or less when I have been out so not been out in 95+ yet. My very brief experience so far this year is that the effects of the heat sneaks up on you and kicks your butt. recovery for me has taken days too

[Catrin]

Acclimation is very important as the others have said. It is also early in the season for it to be so hot, and at least around here, less than a month ago I was still having to pull out my tights for some rides...that is a pretty big change...

[jlnc]

Muirenn, i was just down on Fripp Island! We went into Beaufort a few times, what a great town! Had so much fun. The week started out nice there, but it was HOT by the time we left.
Thinking back to yesterday...I hadn't been on the bike in almost 2 weeks, hadn't really ridden in that kind of heat yet this year, and rode much faster than i should have been in the first part of the ride. So, lessons learned I guess....need to build up to that kind of riding. Thankfully I was with some really great and helpful people, and the leader was smart enough to tell me, No more for you!

[redrhodie]

I'm way more likely to stay off the bike due to heat than cold. Yesterday I was thinking about doing some hills, but when I saw the air quality alert, I decided to keep it flat and easy instead. I also rode early, was home by 9 am, before it got brutal.

[Blueberry]

This is about as bad as it normally gets in NC - but it's already been this way for ~2-3 weeks, and there's not much of an end in sight. I think we're in for a LONG, HOT summer, sadly.

[jlnc]

Yeah, i guess it has been hot here, but it had been cooling down a bit by 6pm. Not last night!
I've noticed a lot of people mentioned paying attention to the air quality, which I never even thought to consider.