Beat the heat

Margot McGovern has tips for your summer cycling.

The winter doldrums are a fading memory, as are apprehensions about freezing on frosty morning rides and navigating wet roads through frigid gusting winds. But the sultry days of summer bring a unique set of riding conditions for bike commuters that also require consideration. Here’s a few key things to keep in mind when pedaling to work through the warmer months.

As with winter commuting it’s important to ride to the conditions, and in summer that means sun, heat and humidity. Summer’s higher UV ratings put riders at an increased risk of sunburn, while glary afternoon light can impair visibility. Heat and humidity also cause us to sweat more, which is the body’s form of evaporative cooling. While sweating is healthy, increased sweat production raises our risk of dehydration, not to mention leaving us smelly and clammy at the end of a ride. The problem is exacerbated in humid weather as the air becomes too dense for sweat to evaporate from our skin.

Be prepared before the ride

Making sure you’re properly prepared for summer riding is key to enjoying the gorgeous weather and scenery on offer—especially across Australia. And while you’re preparing the things you’ll need to have a comfortable trundle, it’s also worth keeping in mind that with better weather, more people will be attracted to the outdoors—so there will be more people commuting, recreationally riding and even bike touring during this time of year.

For those of us used to spending a lot time outdoors, riding during the hottest part of the day is unpleasant and increases your risk of sunburn, sunstroke and other unpleasant heat-related illnesses, such as dehydration.

Where possible, take advantage of the early morning cool and plan to be off the road before the sun gets high. As in winter, check the Bureau of Meteorology website before you ride. If the weather is extreme, don’t push yourself beyond your limits; it’s smart—not soft—to take the occasional day off.

Be sure to apply sunscreen, even on an overcast day. The Cancer Council recommends applying “broad spectrum, water resistant, SPF30+ sunscreen” 20 minutes before going outdoors.

Speaking of hydration—having the proper amount of fluid is important. Take more water or sports drink with you than you think you’ll need—you never know when you might get caught out with a flat tyre that keeps you on the road longer than expected. I like to freeze at least one of my drink bottles the night before, and refrigerate the other. You can also pop a few ice cubes in your drink bottle just before you leave the house.

If it’s a real scorcher, keep cool by soaking your cycling cap and/or a neck bandanna in cool water before you leave the house.

Finally, while we may be enjoying long daylight hours, and you may not plan to be on the road at night, it’s a smart idea to keep a set of lights charged in your panniers or saddle bag and be prepared for a ride home after spontaneous after-work catch ups.

On the bike

It goes without saying that the more time you spend on the bike in summer, the faster you’ll acclimatise to riding in warmer weather.

If there are no showers available at your destination and/or you ride in your work clothes, allow extra time for your commute and take it slow to minimise how much you perspire. It might also help to reconsider your route, opting for shady, tree-lined streets and paths where possible, and if you need to fix a flat, find a protected spot out of the sun to make your repairs.

You can also keep cool by switching from using a backpack or messenger bag to a pannier or basket. Backpacks and messenger bags may be fine for carrying essentials in the cooler months. However, in warm weather they can trap heat against your back and cause excess perspiration and chafing.

And of course, keep drinking while you’re on the bike. According to accredited sports dietitian Rebecca Hay, drinking “a few mouthfuls of fluid every 15 to 20 minutes is a good rule on a moderate-intensity ride”. Ride On has more hydration tips.

End of trip

An increasing number of workplaces are catering for bike commuters by providing end of trip facilities, such as showers, locker rooms and undercover, secure bike parking. Those who aren’t so lucky might consider joining a gym close to the office and making use of its facilities (budget allowing), or freshen up with a quick bird bath in the sink. For the latter, pack a face washer and soap and/or baby wipes and deodorant. Keeping a small fan on your desk and a drink bottle and/or ice blocks in the work freezer will also help you cool down after your commute.

Clothing

Even if you ride in your work clothes most of the year, at the height of summer you may find it more comfortable to opt for technical riding gear. Either way, choose light-coloured clothes that won’t absorb heat, and breathable, moisture-wicking fabrics that draw sweat away from the skin. Avoid cotton, which absorbs moisture and quickly becomes clammy.

While instinct may tell us to wear as little as possible to combat heat, to minimise your risk of sunburn it’s best to cover up. If you’re riding in a cycling jersey or short sleeved t-shirt, a pair of sun sleeves will protect your arms without causing you to overheat. Opt for high-backed pants and long tops to avoid exposing the small of your back when bending over on the bike, and turn up your collar to shade the back of your neck. Be aware that a helmet doesn’t protect your head or face from the sun. Wearing a cycling cap will stop the sun scorching your scalp through your helmet vents, prevent sweat running from your hairline into your eyes and offer some shade for your face. You can further protect your face (and reduce glare) with a pair of wraparound, polarised sunnies—just make sure you also apply sunscreen to avoid raccoon eye.

Invest in a pair of short-fingered summer gloves. Not only will they protect your hands from gravel rash in case you take a tumble, they’ll also prevent your hands from sweating and slipping on the handlebars. Opt for a pair with good palm grip and a breathable mesh back.

Finally, sprinkling a little baby powder in your gloves and socks is an easy (and pleasant smelling) way to absorb sweat.

Bike care

The start of a new season is an ideal time to give your bike a thorough clean and tune-up. While you’re at it, switch to a dry or ceramic chain lube that won’t attract dust and grit. Even though we’re enjoying more sunshine than rain, keep your mudguards in place in case you get caught in a summer storm.

You may notice that you end up with flat tyres more regularly in hot weather. Heat causes rubber bike tubes to become soft and expand, allowing air to escape. To prevent your tyres going flat, check the PSI and pump them up regularly.

Finally, keep your bike undercover and out of the heat when you’re not riding to prevent tyres, tubes, metal frames and handlebars getting too hot.

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