If you’ve been paying attention to the Tour de France this summer (and checking out our creative director James Startt’s fabulous race photography on our Instagram), you’ve likely noticed that in addition to the other riders and the brutal course, there’s another character in the race that riders are fighting against: The rising temperatures. Can cyclists win against a heat wave?
The heat is absolutely impacting the race: Riders report that even after only a few days, they’re already tired from the heat, and that changes tactics in a stage race. The UCI and race organizers have had to loosen up restrictions on where riders can access water on course, they’ve had to allow ice socks just days after banning them, and they’ve even shortened stages.
If you, like the pros, are riding in the heat, we have a few tips and lessons that we can take from the riders that we’re sharing here. You can also check out inGamba contributor Molly Hurford chatting about this topic over on Bicycling.com.
Start your ride hydrated
If you’re a morning cyclist, that’s a great way to beat the worst of the heat, but it can also backfire if you tend to get up and go. When you wake up, make sure that you’re drinking water, ideally with a pinch of sea salt in it, and having at least a small breakfast before you get on the bike. Heat can make you feel worse on the ride, which puts you at higher risk of bonking due to low blood sugar. And starting a ride already a bit dehydrated just means you’re speeding up the dehydration process, and it will be tough to catch up.
Wear lighter colors
There’s a reason that the Pinarello-Q36.5 redesigned their kits for this Tour de France, making the colors lighter and more reflective. They swapped navy for baby blue (you may have noticed it at the front of the race in stage 9!) and in our recent podcast with the one and only Fausto Pinarello and team manager Douglas Ryder, the two spoke about how the color change was chosen because it would be cooler for the riders. So, it’s time to get out that white jersey you’ve been saving!
Wear sunscreen… everywhere
Unless you’re positive that your jersey is made with UV-blocking material, spray your back with sunscreen (we personally love Pelotan) to avoid burning your back through your jersey. Opt for a sport-friendly sunscreen, and if you’re prone to burns, consider wearing white sleeves in order to better protect your skin. Long sleeves can even be helpful for dousing, since the water you spray will keep the sleeves cool and wet for longer than if you spray on bare skin.
Hydrate with electrolytes
There’s a reason that almost every frame of coverage of the Tour so far has at least one rider chugging from a water bottle. The more you sweat, the more you need to hydrate. Chill your bottles ahead of time, add a few ice cubes, and make sure that the bottles have some electrolyte mix in them (we recommend Enervit’s Electrolyte Boost packets). Because you’ll be sweating out more than usual, it’s more important than ever to get enough electrolytes in, since you sweat out sodium (and other key electrolytes) as you ride.
Eat more of your carbs
Because you’ll want to drink more water, it can be hard to stay on top of fueling goals. Putting sports drink in your bottles is a great way to stay fueled and hydrated, but when it’s hot, you’ll need more water—which means you need another carb source. Using gels, chews or bars to supplement your electrolyte-enhanced water is the best way to ensure you’re eating and drinking enough on rides like these.
Try an ice sock
For truly hot rides, this is actually a fantastic hack that you can try at home—using knee highs (short pantyhose) for cooling. Simply take a knee high or cut a piece of pantyhose to about a foot long, stuff it with ice and tie it off at both ends. Stick it under your jersey, at the top of your back. The ice will slowly melt as you ride, cooling you off as you go. The pantyhose may seem silly, but it’s the optimal size and porousness for ice/water dispersion.
Recover like a pro
Hop in an ice bath after your ride, since recovery is more critical than usual after a hot day on the bike. A trip to an ice bath or cold plunge can be refreshing, and can help bring your core temperature back down. It can also help reduce inflammation, which is helpful if you’re planning to ride again tomorrow. But most importantly, make sure you’re sipping some water (ideally with a salty snack or more electrolytes) post-ride, since even riders who prioritize on-bike hydration can end up dehydrated after a hot ride.
Embrace hot rides
Of course, being safe on your rides is the most important piece of the puzzle. But when you are out on the bike and it’s hot out, don’t see it as a problem, see it as an opportunity. The reframe of a hot ride being great for training and boosting your adaptation rather than being a problem may be all it takes to make the heat more tolerable.
All photos by James Startt
