7 Summer cycling precautions – all round cycling healthy guide

Summer healthy cycling guide- all round cycling precautions

We are about to enter the scorching summer, and the hot, unbearable heat does not stop us from riding.

But we still have to face the objective disadvantages (sometimes even fatal) brought by the scorching heat, and it is necessary to master some common cycling precautions of summer riding for health.

And what are the 7 Summer cycling precautions?

Here are the 7 Summer cycling precautions:

  • Reasonable ride time, intensity and destination
  • Scientific drinking water
  • Sun protection and dress
  • Rational diet
  • Prevent heat stroke
  • Prevent flat tire and V-brake efficiency reduction
  • Keep a steady mind

But how to pay attention to them? Check this article.

Table of Contents
    Add a header to begin generating the table of contents
    YouTube_play_button

    Reasonable ride time, intensity and destination

    The first Summer cycling precautions is to choose the reasonable ride time, intensity and destination.

    The most important point of the cycling precautions is that you must choose a good ride time, route, itinerary, speed and destination according to the weather conditions.

    ① Use the early morning and late evening hours to ride.

    During Summer, the sky dawns at about 4:30 am, and it is not completely dark until after 7:30 pm, while the temperature is high at noon and UV rays are strong.

    So we should avoid this unfavorable time for our bodies and try to make full use of the early morning and evening hours to ride.

    And at noon, choose the right place (usually the destination) to frolic and rest, so as to avoid the high temperature and not be easily sunburned.

    ② The route should be arranged as far as possible on a route with less traffic, flat roads and shade along the way.

    In fact , it’s actually the most mind-boggling.

    Arrange a reasonable ride time, intensity and destination

    ③The trip is usually arranged within 100 km round trip, and the continuous big uphill don’t exceed 10 km.

    The leader should control speed, riding speed control in poor physical fitness riders do not have to fight to keep up, generally about 20 km per hour on flat roads, neighborhoods at about 15 km per hour, continuous uphill when each riding according to the best economic speed.

    It is important to note that there should be more rest points along the way, and the team leader should inform everyone in advance of the location of the fixed rest point to gather the team, to avoid poor physical fitness riders desperately trying to catch up.

    ④ The destination should be cool, with water, food and rest places, preferably places where you can play in the water to avoid the heat and rest is appropriate.

    It is best to lie down for a rest at noon, but to prevent mosquito bites, the solution is to set up a full yarn tent (inner tent) in the shade.

    Scientific drinking water

    The second Summer cycling precautions is how to scientific drinking water.

    First, the amount and frequency of drinking. In summer, the temperature is high, and a lot of sweat will be produced during exercise, so the water loss in the body is large and fast, so summer cycling precautions should drink more water than other seasons.

    The total amount (according to the daily journey of about 100 km) generally requires drinking 2000 to 3000 ml of water a day in summer, which does not include the amount of water contained in food , etc., that is, the amount of 3-5 bicycle water bottles (600 ml).

    Do not wait until you are thirsty to drink water, because thirst has indicated that the body has been dehydrated.

    Scientific drinking water

    Because the body loses water quickly in summer, it should be replenished in time, generally about 15-30 minutes to drink 150-200CC of water (about a cup).

    But some people pick up a water bottle after strenuous exercise and drink, feeling both painful and thirsty, not knowing that this is the wrong way to drink water, easily leading to “water poisoning.”

    Medical experts believe that if you drink a lot of plain water after strenuous exercise and not supplemented with salt, the salt in the blood will be reduced, the ability to absorb water will be reduced, some water will soon be absorbed into the tissue cells, so that the cells “edema”, resulting in “water poisoning.”

    At this point, people will feel dizzy, thirsty, and in serious cases, they may suddenly faint.

    In addition, excessive salt loss can also cause the body’s neuromuscular excitability to be reduced, causing limb twitching, slow reaction, and reduced self-protection ability.

    If you still insist on exercising in this situation, it can seriously lead to muscle and ligament strains.

    How can we scientifically replenish water?

    How can we scientifically replenish water

    Riding with a water bottle to drink water is obviously not convenient, so it is recommended that the best conditions to use water bags, water bags not only allow you to ride at any time conveniently sucking drinking water, and safe.

    It is reported that the same rider in the use of water bags, not only when using a water bottle, can drink more than 40% of the water, and drink evenly, body moisture replenishment in a timely manner, so the best physical fitness.

    In addition, we should pay attention to the advance replenishment of water, the right amount of water before exercise, so that the body is in a balanced state.

    Secondly, the type of water to drink.

    It is generally known that summer body water loss with sweat and loss of salt, so simply replenishing water only solves one side of the problem.

    So it is recommended that conditions, in addition to water, supplement a small amount of salt and potassium, such as regular sports drinks, milk and other beverages, are more conducive to physical recovery.

    This aspect may be benevolent, the wisdom of the wise.

    Personally, I know that water with salt and glucose is a very good and inexpensive drink, and then with a packet of milk is the best.

    It is important to note that a headwind will not only produce wind resistance and increase physical strength, but also make the rider feel less sweaty. But it’s all an illusion.

    In fact, sweating will be faster and faster when riding against the wind, and just not noticed by you, because sweat will evaporate quickly under the effect of the headwind, so you should pay more attention to drinking water.

    Drinks that are not suitable for drinking during or immediately after exercise:

    ① Carbonated beverages.

    Although these drinks can quickly take away a lot of heat from the body, because of the large gas content, after drinking some will have a feeling of bloating, resulting in the illusion of “already a lot of water”, but in fact there is not enough water.

    ②High-sugar juice concentrate.

    Such drinks are rich in sugar, high viscosity. After exercise, a lot of drinking will cause intestinal peristalsis to accelerate, causing discomfort.

    Not suitable for drinking during or immediately after exercise

    ③ Chilled drinks.

    Drinking large amounts after exercise can cause gastrointestinal disorders, and can cause vomiting in serious cases.

    ④ Beer (including other alcoholic beverages).

    Alcohol on the one hand will reduce people’s ability to exercise.

    Research shows that alcohol can reduce strength, speed, muscle endurance and cardiovascular endurance.

    On the other hand, alcohol in beer will stimulate the kidneys to produce urine, accelerate the loss of water in the body and aggravate dehydration.

    Some studies show that the body can lose 3% of its body weight due to water loss within 4 hours after drinking alcohol.

    ⑤ Strong coffee and strong tea

    These two types of beverages contain caffeine, caffeine has a diuretic effect, a lot of drinking will lead to insufficient water replenishment in the body.

    Sun protection and dress

    The third Summer cycling precautions is minding the sun protection and dress.

    Summer is because of the strong sunlight, so for a long time in the sun, it is easy to lead to skin sunburn.

    In general, if we can implement the cycling precautions, we can easily pay attention to prevent sunburn.

    In fact, sometimes the weather is grey, and the intensity of ultraviolet light is also very large.

    We know that as the ozone layer decreases, the intensity of UV rays increases.

    So, even in winter, you should pay attention to prevent sunburn from UV rays.

    Medically speaking, when UV rays act strongly on the skin, photodermatitis can occur, with red spots, itching, blisters and edema on the skin; in serious cases, it can also cause skin cancer.

    In addition, strong UV rays can induce cataracts in the eye. So don’t neglect UV protection when riding in summer because of the heat.

    There are physical and chemical methods to prevent sunburn.

    The physical method is to wear UV protective clothing, gloves, face shields and glasses to reduce the exposed parts.

    Sun protection and dress

    The chemical method is to choose to apply sunscreen, sunscreen smear products effective action time varies.

    Some can only maintain for about 2 hours, but also with sweat flush and failure, need to supplement the use, so generally there are mainly physical methods, chemical methods as a supplement.

    Breathable, sweat-absorbing, light-colored, sun-protective sportswear should be worn.

    It is important to choose the best cycling glasses for your riding. UV-protective cycling glasses protect the eyes, and it is best to wear UV400 or higher for cycling eyes when out and about.

    Look at the altitude with sunscreen. UV rays get stronger at higher altitudes, and it’s only recently that people have discovered how terrible UV rays can be at higher altitudes.

    Studies have shown that for every 300 meter increase in altitude, UV intensity is increased by eight to ten percent.

    So if you’re going to ride a bike at a high altitude, it’s best to carry sunscreen with a sun protection factor of thirty or more.

    Rational diet

    The fourth Summer cycling precautions is minding the rational diet.

    In addition to the right amount of plant and animal protein, you should also take a variety of vitamins for summer cycling.

    Fruits and vegetables are essential. Summer fruits and melons are abundant, you can eat more.

    Such as tomatoes, cucumbers, watermelons, peaches, grapes, bananas, etc. Especially tomatoes, rich in nutrients, good value.

    Cycling precautions - rational diet

    They contain a lot of lycopene and can effectively resist free radicals, improve the skin pit UV ability.

    But tomatoes are not suitable for empty stomachs for consumption. This point should be noted.

    In addition, summer food is prone to deterioration. We should pay attention to food hygiene, do not eat spoiled contaminated food.

    Prevent heat stroke

    The fifth Summer cycling precautions is to prevent heat stroke.

    Heatstroke is an acute illness caused by impaired thermoregulation, water and electrolyte metabolism disorders caused by the central nervous system.

    And circulatory system disorders under long-term high temperature and long-term heat radiation. If not treated in time, it will be critical to life.

    Generally speaking, if riders can do a good job of the above 1-4 cycling precautions points and plus make sure that good sleep is not heat stroke, but we still can’t carelessly pay attention to feeling changes in the body.

    How to prevent and deal with heat stroke when riding in summer?

    If the occurrence of cramps, nausea, headache, dizziness, blurred vision, pedaling instability, soft cotton limbs weakness, inattention, uncoordinated movements and other symptoms, immediately stop riding.

    Immediately lie flat in the shade, loosen your clothes, helmet and gloves, and sprinkle water on your head, face, neck and chest to cool your body.

    Prevent heat stroke

    You can also apply some ointment suitable for relieving summer heat on your forehead and neck, drink light salt water.

    Do not go on the road immediately after symptoms are reduced or disappear. Please rest a little longer.

    If there is a decrease in blood pressure and deficiency, in addition to immediately lying flat in the shade to take cooling measures, you should also promptly notify 120, go to the hospital intravenous drip saline.

    For severe heat stroke, in addition to immediately transferring the heat stroke victim from a hot environment to a cool, ventilated place, you should also quickly send him or her to the hospital and take comprehensive measures to save him or her.

    Especially for those who suffer from cardiovascular, hypertension, liver and kidney diseases and old and weak riders, it is important to carry good first aid drugs before traveling and to control your body at all times on the way, and to dispose of your discomfort in time.

    Prevent flat tire and V-brake efficiency reduction

    The sixth Summer cycling precautions is to prevent flat tire and V-brake efficiency reduction.

    The high ground temperature in summer, coupled with aging tires, high-speed rolling, over-inflation, excessive weight and bad road conditions, make it easy for tires to blow out, especially when going downhill, which directly threatens the life and health of the rider.

    The prevention method is to replace the aging inside and outside tires in a timely manner, control the tire pressure and reduce the vehicle speed.

    In hot weather, a long time down a continuous slope may also cause the braking efficiency to decrease, which will easily lead to accidents.

    The solution is to segment the brakes down long slopes to ensure that the brake temperature is not too high.

    Prevent flat tire and V-brake efficiency reduction

    Keep a steady mind

    The final Summer cycling precautions is to keep a steady mind.

    These are the cycling precautions you can pay attention to when riding in Summer.

    Everyone has different physical strength and different economic speeds, so physically fit riders should not dislike slow riders.

    Remember, only if we all play together will we have fun, otherwise you won’t come to join the team ride.

    Poor physical fitness slow riders also do not chase desperately.

    Poor physical fitness riders do not fear being left behind, because the team will never leave any rider behind.

    There will be riders behind to protect you when doing cycling.

    Chocolatezhu
    Chocolatezhu
    Hi, I'm an experienced writer about mechanic and an expert on bike and e-bike tech who appreciates practical, beautifully-engineered things. And of course, I love cycling.
    Related posts
    SAMEBIKE

    SAMEBIKE electric bike blog, where you will find all articles about cycling tips, as well as some reviews and newsletters about e-bikes.

    RECENT POSTS

    PRODUCTS

    Links:
    Video Gallery
    SEND INQUIRY
    Contact Form Demo
    Scroll to Top

    REQUEST A QUOTE

    Complete control over product allows usto ensure our customers receive the bestquality prices and service. We take greatpride in everything that we do.