Cycling and heatwaves: 10 tips for riding safely in extreme heat

When temperatures exceed 35°CGoing cycling requires a special preparationWhether you're driving on a walking and cycling path, a cycle route or  roaming Over several days, the heat can quickly turn a nice outing into difficult experienceOr dangerous.

dehydration, heatstroke, performance drop, cramps… During periods of heat wavethe cyclist must adapt his equipment, diet and its rythme.

Here are all our tips for continuing to cycle in the summer, even when the thermometer goes haywire.

1. Drive at the right times

This is rule number 1: drive during the coolest hours, in order to avoid heat peaks and enjoy your bike ride in better conditions.

Absolutely avoid:

• 12pm → 17pm 
• The roads are very exposed 
• The long climbs in full sun 

Prioritize:

• Departure between 6h and 10h
• late afternoon outing after 18 hrs

On a shaded greenwayThe perceived temperature may be several degrees lower.

Trick : favor routes along rivers, canals or forests.

2. Plan your hydration before you even leave

Many cyclists they are already starting slightly dehydrated.

Before leaving :

• drink 500 ml to 1 liter of water in the previous 2 hours 
• Avoid excessive alcohol and coffee 

In period of heat wave, the hydration begins before the first pedal stroke.

3. Drink regularly while cycling (without waiting until you are thirsty)

In intense heat:

• 500 to 750 ml/hour minimum 
• Up to 1 liter / hour depending on intensity 

The right approach: a sip every 10 minutes.

To take away :

• 2 water containers minimum 
• Water bladder type camelbak 

Le real danger is not only the water shortage, but also the loss of mineral salts linked to sweatTo adopt the good reflexes when faced with your dog's hot weatherYou can also find the official recommendations du Ministries of Ecological Transition .

4. Adjust your diet

Eat heavy before an outing by high heat is a erreur.

Before the release:

Prioritize:

• Banana 
• Oatmeal 
• Wholemeal bread 
• Yogurt 
• Red fruits 
• compote 
• Rice 

Avoid:

• Delicatessen
• Fried foods
• Very fatty meal
• Excess protein

During the outing:

Prefer:

• Dried fruits 
• Cereal bars 
• Fruit paste 
• Drinkable compotes 
• bananas 

Fast sugar becomes more important when the body is also fighting against heat.

5. Wear breathable clothing

Le textile selection It changes everything. cotton keep it sweat and increases the feeling of warmth.

To be favored:

• Breathable technical jersey
• Light colors
• UV-resistant fabric
• Ventilated cut
• Thin, breathable socks

To avoid :

• Cotton
• Full black
• Too tight a cut

6. Protect your head and skin

The sun is your main opponent : Reapply the cream every 2 hours, because even under the trees, the UV rays remain active.

Essential equipment:

• Well-ventilated helmet 
• Cap
• Category 3 UV glasses 
• SPF 50 sunscreen 
• Anti-UV lip balm 

7. Choose the right heatwave cycling accessories

Some accessories become almost required during periods of intense heat, to ride in good conditions. They allow for better management of the heat, to limit the Dehydration and to improve the comfort throughout the entire outing.

The best accessories for cycling in a heatwave:

Hydration:

• Extra bottle of water 
• Insulated water bottle 
• Water bag 

Cooling:

• Refreshing towel 
• atomizer 
• Cooling neck warmer 

Navigation:

• Ventilated smartphone stand 

Security:

• Mini first aid kit 

8. Watch for signs of dehydration

Stop immediately if you feel:

• Dizziness 
• Frissons 
• nausea 
• Cramps 
• Headache 
• Confusion 
• Abnormal heart rhythm 

These are sometimes the first signs of heatstroke. It is therefore essential to remain attentive to these symptoms to avoid any worsening and to protect his health needs during the bike ride.

The right reflex:

• Get out of the shade
• Drink
• Wet neck and arms
• Expect

To learn more about bonnes pratiques to adopt during periods of heat wave   sportyou can consult the official recommendations du Ministries of Sports .

9. Think about your bike too

La heat also impacts the equipment.

Check:

• Tire pressure (slightly adjustable) 
• Brake condition 
• Chain lubrication 
• Battery for e-bike 

Un electric bike Lithium batteries also suffer; they don't like it:

• Direct exposure to the sun 
• Hot recharging 
• Storage above 35°C

Trick Always store your e-bike in the shade.

10. Plan your route intelligently

Le route selection becomes essential to fully enjoy your bike ride.

Speaking on My Green Way, choose routes adapted to hot weather :

• The green ways with reasonable distanceseasy to navigate without too much effort,
• Routes shadedsheltered from sun when possible,
• Routes close to water points to bring freshness et pleasant breaks : rivers, lacs, ponds, canals, ocean ou sea ​​side.

Also consider choosing a route that leaves room for the discovery of and breaks : A village to visitA natural spot to stop, a pleasant place to relax. refresh.

With the heat wave, it is better to favor the fun and the comfort rather than the performance : a short, well-chosen walk can become a magnificent cycling experience.

FAQ: Cycling and the heatwave