Tired of the 100 degree + days!

[txred9876]

The heat sucks! I sure hope the cool wave hits tomorrow because I am tired of just riding on the weekends.

I just cannot make myself get on my bike when its over 100 degrees.....and it has been for nearly a month now.

any suggestions on how you guys deal with the heat?

Tina

[HappyTexasMom]

It's hotter where I live, but it's more humid where you are (my hometown..oh, how I miss Austin), so I think we're both suffering.

I've found that in general, I just can't handle doing much in triple digit temps. I read somewhere about the body *only* being able to cool off by sweat/evaporation once the ambient temp rises over the body temp. Add in your humidity you're going to have a really tough time, so whatever you do, be very careful and pay close attention to your body signs. Look for rapid pulse, feeling faint, *chilled* (I know, seems impossible), disoriented, or just suddenly and extremely fatigued. All can be signs of heat exhaustion and are to be taken seriously. Don't be afraid to call someone to bail you out...you don't want to end up with a heat stroke because you only had one more mile.

Now, what I do to try to keep up some semblance of a cycling routine:
- ride in the morning. I'm not a morning person, but this works better for me than the evenings because the pavement has had a chance to cool down (sort of) overnight. If I try to wait in the evening for everything to cool down, I'll literally be riding at 2 am (which is what my husband does, since he's even less of a morning person, and more of a night person than I am ). Even then, I'm not sure it's that cool (although at least then there's *no* sun)
- wet some of your clothes down. Don't wet enough that you make yourself feel cold, or your body is going to have to go from keeping warm to keeping cool, which will be even harder on it. I usually start out my ride with an almost dripping wet bandana wrapped around my head, and another one around my neck (with the wide part in the back...keeping the base of my neck cool seems to really help, plus it keeps me from getting a sunburned neck). Somewhere during my ride I'll stop for water (I ride along a greenbelt/through parks, so I use the watering fountains there) and rewet my bandanas (they dry in about 15 minutes here). At this point I'll also wet down my face and sometimes, depending on how I'm feeling, drip water over my shirt.
- Drink plenty of fluids and electrolytes. If you're sweating a lot, you're losing electrolytes. I ride with a camelbak and put electrolyte replacement powder in my water. You can use an energy/electrolyte sports drink if you like, I just prefer to get my energy from different sources.
- find some way to ice your water enough to keep it cold, but not so much that you're running out of water before it melts. Some people freeze their bottles/camelbaks when they're partially full. My freezer is full at the moment, so I just stuff a lot of ice cubes in my camelbak. We use old-school manual ice trays with largish cubes, and they keep my water cool enough for a couple of hours, but melt in time for me to get to drink all of my water.
- If riding for more than an hour or two, try to build in a stop in some place air conditioned. Allow yourself enough time to get *really* cooled off so that you're not feeling hot and heat fatigued the moment you get back out on the road.
- lower your expectations of what you can do. It's going to take longer in the heat, because of the necessary breaks, and you also may find that you can't push yourself as hard as your normally could (so you'll also be slower). I want to be building up my miles right now, but I'm finding that I can only stand to be out in the heat for so long. I'm not happy about it, but I'd rather ride consistent 10-20 mile rides than nothing at all. Maybe use this time to explore different routes around your area.

[txred9876]

It's hotter where I live, but it's more humid where you are (my hometown..oh, how I miss Austin), so I think we're both suffering.

I've found that in general, I just can't handle doing much in triple digit temps. I read somewhere about the body *only* being able to cool off by sweat/evaporation once the ambient temp rises over the body temp. Add in your humidity you're going to have a really tough time, so whatever you do, be very careful and pay close attention to your body signs. Look for rapid pulse, feeling faint, *chilled* (I know, seems impossible), disoriented, or just suddenly and extremely fatigued. All can be signs of heat exhaustion and are to be taken seriously. Don't be afraid to call someone to bail you out...you don't want to end up with a heat stroke because you only had one more mile.

Now, what I do to try to keep up some semblance of a cycling routine:
- ride in the morning. I'm not a morning person, but this works better for me than the evenings because the pavement has had a chance to cool down (sort of) overnight. If I try to wait in the evening for everything to cool down, I'll literally be riding at 2 am (which is what my husband does, since he's even less of a morning person, and more of a night person than I am ). Even then, I'm not sure it's that cool (although at least then there's *no* sun)
- wet some of your clothes down. Don't wet enough that you make yourself feel cold, or your body is going to have to go from keeping warm to keeping cool, which will be even harder on it. I usually start out my ride with an almost dripping wet bandana wrapped around my head, and another one around my neck (with the wide part in the back...keeping the base of my neck cool seems to really help, plus it keeps me from getting a sunburned neck). Somewhere during my ride I'll stop for water (I ride along a greenbelt/through parks, so I use the watering fountains there) and rewet my bandanas (they dry in about 15 minutes here). At this point I'll also wet down my face and sometimes, depending on how I'm feeling, drip water over my shirt.
- Drink plenty of fluids and electrolytes. If you're sweating a lot, you're losing electrolytes. I ride with a camelbak and put electrolyte replacement powder in my water. You can use an energy/electrolyte sports drink if you like, I just prefer to get my energy from different sources.
- find some way to ice your water enough to keep it cold, but not so much that you're running out of water before it melts. Some people freeze their bottles/camelbaks when they're partially full. My freezer is full at the moment, so I just stuff a lot of ice cubes in my camelbak. We use old-school manual ice trays with largish cubes, and they keep my water cool enough for a couple of hours, but melt in time for me to get to drink all of my water.
- If riding for more than an hour or two, try to build in a stop in some place air conditioned. Allow yourself enough time to get *really* cooled off so that you're not feeling hot and heat fatigued the moment you get back out on the road.
- lower your expectations of what you can do. It's going to take longer in the heat, because of the necessary breaks, and you also may find that you can't push yourself as hard as your normally could (so you'll also be slower). I want to be building up my miles right now, but I'm finding that I can only stand to be out in the heat for so long. I'm not happy about it, but I'd rather ride consistent 10-20 mile rides than nothing at all. Maybe use this time to explore different routes around your area.

thanks for the advise.... looks like I need a light on my bike so I can run around in the dark! The only problem with that is ...we live in the boonies... and about 6 months ago a cyclist got hit (i dont know what they had on).

right now I am only doing it in the mornings and if its under 100 I will go for a short ride with lots of water/electotrolye stuff. I don't have a camelback....i guess thats another thing to think about. I try to plan my run so I can hit a little store during my trip and I stay for about 15 min and cool off.

I just have went from going out around 100 miles a week to maybe 60 tops.

Tina

[Tri Girl]

I feel your pain, my sister!!! The cool front hit us last night, and today was DREAMY. The highs are only supposed to be in the low/mid 90's for about 5 days. It feels like winter compared to the last month of 100+ degree days.
I went for a two hour ride and only needed one bottle because it was so cool (comparatively). Hang in there- I think the cool front is heading your way.

[sarahspins]

I so feel your pain! I'm taking a few days off to let my leg feel better, but I have to admit that not being out in that heat sure is nice

[Righteousbabe]

I am right there along with you...I am sick of it! But I have managed to continue riding. Although, I have been experiencing the early signs of heat illness (high heart rate, chills, dizziness). It took me a few rides to figure out what was going on, but I eventually did. I could not understand why, besides the obvious heat, my heart rate was so high on my rides. And I noticed this started right after I began taking a certain medication. I wear a heart rate monitor, and I could not stay out of zone 3 and 4 at a fairly easy-moderate pace. And I would get chills towards the end of my rides. Then last Saturday, I rode that morning and finished by 11 am. I was still getting chills and it was not that hot yet (low 90s?). But I did notice I had not urinated the entire 47 miles, and when I finally did, it was a yellow-brown. Again, it was not making sense to me because I drink more water than most riders I know, before-during-after the rides. On the rides, I supplement my camelback with pure electrolyte powder, and I keep an electrolyte-carb drink in my polar bottles. So I did some research online this week, and found this Sports Medicine journal article about certain groups of people who are vulnerable to heat illness, and bingo, my type of medication was listed in that article. Apparently, the meds are making me dehydrated, and what would normally be enough water/day for a Texas summer is not nearly enough. Also, the article suggested that even during prehydration you should supplement the water with electrolytes-sugar. So Tuesday I drank at least 5 liters of water, and alternated it with electrolytes and sugar. Then on my ride after work, it was 104 degrees and high humidity, and my heart rate stayed down and no chills. I was so happy I figured it out!

Everything HappyTexasMom suggested I second. The only thing I would add is prehydration. With consecutive 100 degree days prehydration is extremely important. We cannot drink enough these days, and do not be afraid to use some electrolytes and sugar pre-ride. The two products I like are the Hammer Endurolytes powder for just electrolytes, and the Luna Sport Electrolyte Splash drink mix for electrolytes+sugar. It is low on the sugar, and has vitamins and minerals.

Good luck!

[denda]

Yep, hot here too! Today is pretty nice though, 90's. I think they are calling for 80's tomorrow or Sunday.

[KSH]

It's been a complete beat down this year. Usually I don't even think about it, but for some reason it just seems worse up here in Dallas.

I am SO HAPPY the "cold" front blew through last night! Only see 92 degree temperatures for a few days will be dreamy.

Personally, I have just been riding in the heat. My performance is suffering (aka: I'm slower), but I am fine if I'm moving. It's sitting at stop lights that beats me down.

I know that cold water saves me on hot days. My Camelbak will keep ice in it for a good 2 hours.

[Loraura]

I try to remember that with the heat, generally, comes less wind.

It's routinely 103, 104 real temp (not heat index) here in Austin this summer. To battle it:

I ride in the AM and between 7:30-9PM when I can. I do commute home in the heat of the day though.
I drink lots of water every day, even if I don't ride.
I use Nuun on the bike in one bottle. Makes a huge difference in my comfort in the heat.
I don't hammer in the heat. Ride, yes. Hammer? No.
I seem to drink more on the bike when I have a camelback. It's just easier, so I drink more. This helps.
Shadey routes rock.
Take breaks (in the shade).
Never pass up an opportunity to refill the water bottles.
Insulated bottles rock. Hot water sucks.

P.S I didn't notice you were in Austin, too, untill after I posted. *waves from Anderson Mill/183*

[Mr. Bloom]

Indiana got a Special Weather Statement today

Tomorrow's high will be 68!

Sorry

[Triskeliongirl]

Yeh, its really getting to me too. I don't ever remember it being this hot this early.

I deal with out by getting out early. Our club rides start at 8am, and since we are ride leaders tomorrow we have no choice....

Commuting is good too. Its not that hard to get out the door in the am. But, then you are committed to the ride home. When I get home I jump in the pool........... But the rides home are not fun. I do try to drink a lot.

[VeloVT]

I will gladly trade you hot weather for the 6 days a week of rain we've been getting for the past two months here in the northeast .

Then, I like the heat.

[Red Rock]

I agree with all of you on the amount of 100+ degree days.

I am wish I could be riding like everyone else here enjoying their summer on the bike. I have not wanted to go out for fear of heat stroke or exhaustion.

As it is, my husband is in the middle of it doing landscaping. When I am not working, I am helping him out so he will not have to be out in the hot weather so much. Last weekend it was 9AM and I was trimming the lawns where we live and I had sweat coming off of me like crazy. I just made sure I was drinking lots and I popped an electrolyte tablet or two to make sure I was "ok". The Cliff Blocks have become my friends for work in the yard as well as on the bike.

Hang in there everyone, it will start to cool of in a month or so??

Red Rock

[hilldweller]

Hmmm... sitting here looking at the forecast sleet for tomorrow wondering if I'm up for another freezing cold wet dirty ride... and yet I think I'd rather have that than the temps you guys are getting. Hope you find a solution that works for you.

[kenyonchris]

The heat sucks! I sure hope the cool wave hits tomorrow because I am tired of just riding on the weekends.

I just cannot make myself get on my bike when its over 100 degrees.....and it has been for nearly a month now.

any suggestions on how you guys deal with the heat?

Tina

As a native Texan, the only thing I can say besides proper hydration is, "GO VISIT MONTANA" (or Colorado, or freaking Death Valley)....any of which would be cooler than here.
I have found that people not born here just can't deal with it (not that those of us that were CAN, we just seem to be like lobsters in the water, we are used to it). I swear, if I can move away from it, I will. It is like Hell in the summer, and that cold, wet misery in the winter...even 10 degrees in Montana isn't as cold as 45 here when it is 90 percent humidity.
Of course, when it is sunny and 75 in January this is the best place on earth.