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!

[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

[zoompastmykids]

.... @Katz, I only made it about 6 miles (it is a beginner 14 mile ride). ..... I am hoping that what you are all saying about acclimation is true.

Yes... acclimation makes all the difference. I moved from Tokyo (climate similar to NC), with 4 distinct seasons, to Texas - souteast. It's been 95-100 every day now for a month. The real feel or heat index has been near 98-104 often. I couldn't handle the heat when I got here two years ago but now it's ok. I actually feel comfortable on the bike with the breeze I generate pedaling at 15-18 mph. I did 25 miles last Friday. Before the crash. But generally I bike 10-14 some days, 14-17 others and then one day 20-30 and 1-2 off the bike. I certainly didn't start that way and had to work up. 4-6 was a big day and the day I managed 14 was a red letter day. You'll be fine once you acclimate.

In the meantime like the more experienced riders say.... take it easy.

[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!

[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.