{"id":2176,"date":"2017-12-14T03:51:23","date_gmt":"2017-12-13T16:51:23","guid":{"rendered":"https:\/\/cyclingclassics.com.au\/clare\/2017\/12\/14\/summer-top-tips-beat-heat-preparing-clare-classic\/"},"modified":"2025-03-22T10:32:18","modified_gmt":"2025-03-21T23:32:18","slug":"summer-top-tips-beat-heat-preparing-clare-classic","status":"publish","type":"post","link":"https:\/\/cyclingclassics.com.au\/clare\/2017\/12\/14\/summer-top-tips-beat-heat-preparing-clare-classic\/","title":{"rendered":"Summer Is Here: Top Tips To Beat The Heat While Preparing For The Clare Classic"},"content":{"rendered":"

Summer is well and truly here and with the first heatwave\u00a0conditions of the season\u00a0across\u00a0much of the nation this week, December 2017 and January 2018 look set to be scorchers. Adelaide has experienced 38\u00a0degree days this week with Melbourne, Sydney & Brisbane set to follow.<\/p>\n

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Riders competing in the Norwood Cycling Club criterium series at Victoria Park in Adelaide this week. They raced in 36.6 degrees, just .4 of a degree off the club cancelation policy temperature of 37. Image: Nat Bromhead.<\/figcaption><\/figure><\/figure>\n

With the weekend looming you’ve got to get out and ride\u00a0right! Of course you do. With this in mind we\u2019ve put together 6 top tips to help you manage to get some cycling in while also doing your best to beat the heat.<\/p>\n

1 –\u00a0Hydrate Early & Often<\/h4>\n

Drinking before<\/em> you\u2019re feeling thirsty is key to staying properly hydrated. Commence hydrating the afternoon before and morning of the ride. Drink at least 250 to 500ml when you wake up on the day of the ride.<\/p>\n

Additives such as fruit juice, even just a quick squeeze of lemon or lime, are recommended. Keep consuming fluids regularly as you prepare for your ride – it\u2019s way better to start with too much than not enough.<\/p>\n

2 –\u00a0Electrolytes Make The Difference<\/h4>\n
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Cycling legend Jens Voigt rehydrating after a warm stage of the 2014 Tour de France. Image: Nat Bromhead.<\/figcaption><\/figure>
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Plain old water is good but electrolytes have been proven to be even better. Evidence shows electrolytes containing sodium, potassium, Vitamin C, magnesium, calcium and B-vitamins will assist hydration and rehydration along with assisting and maintaining performance. Plus they taste good.<\/p>\n

On the warmer days, when you\u2019re going to be filling a bidon a lot more often, tablet style electrolytes packaged in an easy to carry tube are a great option.<\/p>\n

Remember to sip regularly on these hotter days. On average you should be drinking at least 2 bidons or around 1.2 litres per hour. This obviously depends upon your individual needs.<\/p>\n

3 –\u00a0Freeze a Bidon<\/h4>\n

Normally only carry a single bottle for a 40 to 60 km ride? In these hot conditions we\u2019d strongly suggest carrying a second, one that\u2019s been sitting in the freezer overnight. We guarantee you\u2019ll not only appreciate drinking it but also rolling it over your\u00a0hot forehead or neck mid-ride.<\/p>\n

4 –\u00a0Ride Early<\/h4>\n

Cycling is synonymous with early starts. But with these 40+ degree days you may want to consider setting your alarm clock to an even earlier hour. With temperatures of over 25 degrees (along with high humidity), why not check your lights are charged, get out super early, and make the most of the coolest and quietest time of the day.<\/p>\n

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Pre-plan your ride and don’t be afraid to pull out or head home via a shortcut if the heat becomes too much. Better to have a few less kilometres on Strava than suffer from heatstroke or worse.<\/figcaption><\/figure>\n

5 –\u00a0Think Of Your Skin<\/h4>\n

Sure tan lines are an important part of our sport (insert happy face here) but it’s important to think of your skin, and your future.
\nApply a water and sweat resistant sun screen at least half an hour prior to going outside … and take a small, pocket sized tube with you!<\/p>\n

Don’t forget to apply blackout to your nose, the back of your neck and ears, these areas obviously cop a lot of sun when head down and focused on your riding. Lightweight UV proof sun sleeves are also a good option, as is sweat block style headwear. A cycling cap is also recommended! It\u2019s surprising how much energy-sapping sun can find its way through the vents of a helmet.<\/p>\n

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Use a water and sweat-resistant sunscreen and remember to apply it before your ride. Carrying a small tube of blockout to re-apply during your ride is a good idea. Image: Nat Bromhead.<\/figcaption><\/figure><\/figure>\n

6 –\u00a0Plan Your Ride (and be prepared to vary your plans)<\/h4>\n

When planning your ride think about water points, shops, cafe\u2019s or places you can fill a bidon along the way. Try to stick to routes that offer a turnaround point, in case the sun and heat become unbearable.<\/p>\n

Your Say?<\/h4>\n

Over on the Bicycling Australia Facebook page<\/a><\/strong> we asked readers how they are juggling their riding during the current heatwave conditions – here\u2019s what some had to say.<\/p>\n