Cycling: How Not to Miss a Workout Even in the Heat
Every cyclist knows that in order not to lose physical shape and keep your body toned, you must not miss training. However, sometimes due to weather conditions it can be difficult to set yourself up for a workout. This happens especially in the heat when long workouts under the exhausting sun can harm your health.
Cyclists know that during such a period it is necessary to thoroughly prepare for training. While many go to warmer countries like the United Arab Emirates, where they can escape the heat in hotels, cafes, and malls, or rent an air-conditioned car to drive through the deserts of Dubai in total comfort, athletes cannot allow themselves to rent car some luxury car, or, say, compare Jeep Dubai price to go on an adventure. Instead, they have to keep training and travel around the country on their iron horse despite the fact that luxury cars here are quite popular and affordable as well as the rental services in general.
In this regard, in this article, we want to talk about how to continue to exercise even in the summer, when the thermometer exceeds 25 °C.
How to Adapt to Training in the Summer
Despite the heat outside, if you do not interrupt your workouts, then your body will be able to quickly adapt to weather conditions. The first 5-10 workouts are the most grueling as the body tries to get used to the conditions. However, after 14 days, you will understand that the heat is not a hindrance for you, and you can continue your workouts with a full supply of strength.
Athletes need to be guided by all the safety measures, which we will talk about later, as well as gradually increase the intensity of training to help the body cope with stress.
When to Postpone Your Workout
Even though the body quickly adapts to weather conditions, it is still better to postpone training during a period of especially hot heat on the street. It should be understood that if you saw in the weather forecast that the temperature exceeds 30°C, then for you during training this temperature will be felt as much higher.
It can be easier for cyclists to train, as riding a bike provides at least a slight breeze. However, during such periods, even a bicycle will not help you, and you will only endanger your health. In this regard, you need to wait until the temperature drops in the evening and you can go to training.
What is the Best Liquid to Drink
Even if you pour cold water into a flask before leaving, after a few hours this water will turn into boiling water. In this regard, you can use some life hacks:
- To keep the water cold longer, you can put ice cubes in the flask right before the training.
- The night before your workout, place a water bottle in the freezer, but only fill it halfway with water. In the morning before leaving, you can add cold water.
- If you are going to train for several hours, then you need to plan the route in such a way that it runs near grocery stores where you can replenish your supply of water.
- It is best to fill your flask with drinks that contain electrolytes as well as carbohydrates. These drinks help replenish fluid loss in the body due to sweating.
Also, you should not wait for the moment when you are thirsty during training. This will mean that the process of dehydration of the body has already begun. Try to drink frequently, even if you don’t feel like it.
What to Wear While Exercising
Clothing during training is critical. The choice of equipment will help you either have a good workout or feel stiff and uncomfortable.
First of all, give up sportswear in dark colors, since such clothes will often create hotter conditions for you during your workout. Secondly, your clothing should wick sweat away and be made from breathable materials. It is best to use clothes that have mesh panels that will allow air to pass through. Also, don’t forget to apply sunscreen to areas where there is a mesh surface. Numerous zip fasteners to open vents can help keep you cool in the wind.
The same goes for your feet and shoes. To make your feet sweat less, you should give preference to thin socks, as well as sports shoes that are well ventilated. Don’t forget to wear sunglasses to prevent eye strain.
Heat doesn’t have to be a reason to stop exercising. However, it is worth knowing how to prepare for training in high temperatures. First of all, you should be guided by the signals that your body sends. Build up the intensity gradually, give your body time to adjust, drink plenty of fluids, and wear the right gear.