Warm (OK, Hot) Weather Commuting

It's been hot here lately....

In the mornings the temperature has been hovering around 70, with temps on the evening ride in the high 80s to mid 90s.

As is usual for Southeast Pennsylvania, the humidity has been high, resulting in summertime weather report monotony:"Hazy, Hot, and Humid"

Hazy, Hot, and Humid

Since I ride year round and remember how cold and dark it was a few short months ago, how slowly my Michelin-man profile moved through the cold winter air, and how many layers of clothing were required to avoid frostbite.

A few short moths ago....

Still, riding in the heat does have unique challenges and even dangers.

So here are a few tips:

• Use lightweight, breathable, high-end cycling clothing
• Unless your commute is very short or you ride very slowly, plan on wearing cycling clothing and let it wick away your perspiration. No cyclist should be wearing anything made of cotton shirt, socks, or shorts -- you're just asking for chafing!
• I've been very pleased with clothing from Pearl Izumi, Louis Garneau, Giordana, and Voler. Performance and Nashbar have good products but the cut is more club and I'm a thin roadie.
• Wear a wicking undershirt and beanie

• This used to be standard among the pros but I still use a thin, cycling-specific undershirt such as the Sugoi RS base layer.
• I use a number of different caps, but the Headsweats Skullcap is the lightest. When it's REALLY hot a few squirts with the water bottle helps cool things down. The white material helps reflect sunlight that gets in through the vents of my Giro Synthe helmet.
• Freeze water in your bottles overnight

• When it's really hot I fill a bottle to 1/3-1/2 capacity and then put it in the freezer. In the morning I add fresh water and go. It helps to have cold (or at least cool) water to drink. An insulated bottle will help a bit but when it's 90 F or more, don't expect it to stay cold for long.
• Avoid long climbs in the afternoon
• If I'm going to do hills I ride those in the AM. In the afternoon I'm maxed out with the sun and the heat reflecting off the pavement. I save the hard efforts for mornings.
• Keep the cadence up
• This might seem counter-intuitive but it works. Pushing a big gear slowly (75-80 RPM) results in a bigger work effort (and heat load) for slower speeds. A slightly lower gear and higher cadence keeps the speed up and provides a cooling breeze. It also imposes less stress on the body.
• Get to work early enough to cool down a bit before changing
• This can be tough to pull off, but if you work in an office, it's good sense to cool off a bit before changing into your work clothes. If you can't do this, reduce your effort level the last mile or so so you're cooling down as you approach work.
• Spray your cycling shorts with alcohol before hanging them to dry
• This provides two benefits: 1) sanitizes the shorts so you're less likely to develop saddle sores, 2) helps reduce drying time.
• Hang everything to dry (!)
• This is likely work-area dependent but if at all possible hang your kit to dry, otherwise saddle sores will be your lot and you will not like it.
• Pre-hydrate
• I try to drink a bit before I leave so I don't have to carry two bottles. I usually don't take my first drink until at least 20 minutes into even the hottest rides.
• Back off hard efforts a bit when the temperatures exceed 85 F
• This should be "common sense" but we all think we're getting a "better workout" in the heat. You're not -- your body is unable to cool as effectively and so you are not capable of as much work as you would be in less stressful temperatures. Dial it back a bit and save the hard efforts for the morning.

Cote de la Montange, Quebec