I do 100k rides in the sun very occasionally, with about 1500 Vertical Gain this is how I do it: Find a place where you can refill your water bottles about halfway round If it's really hot take 2x750 (rather than 2x650) bottles. I've never needed any more (maybe you could take 2x1 litre), but then I hardly ever ride in >30C Suncream - you only need a small 50ml tube (maybe you can buy smaller) which will fit in your back pocket or saddle bag Steep climbs - going slowly (so no cooling flow of air), high effort, hot weather can be a difficult combination - be careful (I have poured water over myself when I felt like I was overheating rather than drinking, I'd be interested in the science of whether that's efficient, it definitely helped at the time)
Wetted neck gaiter helps me. Carrying a CamelBak full of water helps too. Currently this week in Idaho Falls we had a frost warning and had to cover our tomatoes and peppers to protect them from the frost. No serious heat problems yet.
On my cycling commute this morning it was 3 C. This afternoon on the way back it will be 30 C. Wearing the right clothes depends a lot on the time of day and location.
Just want to say Conor, I believe you are emerging as a real star at GCN. A combination of your thoughtfulness and humbleness. I really enjoy your presentations. You are a natural in front of the camera. All the best.
Ride mountain and road in southern Utah. From late May through early October you can expect 100F plus. June through August 110F plus. The low humidity helps but it's like riding in an air fryer. I found that if I start actively hydrating a couple of hours before the ride my body can regulate it's temp much better. If I don't, regardless of how much I drink on the ride I suffer.
From my perspective this can only be sarcasm 😄 or do the masses really need telling to not wear too many clothes and wear sunscreen?! Where were your parents during childhood?!
@@AlexPeka We all need reminding sometimes! We had a photographer follow us at the Vuelta on a moto. She forgot the sun cream and didn't notice until after the stage. Had to be taken straight to A&E and spent the rest of the race having bandages reapplied. Enjoy the riding, stay safe and thanks for watching Conor
Might be related to “Not admitting you’re struggling,” but in hot weather, it’s important to properly pace yourself. I rode in 30°+ yesterday, and my Strava numbers were down, but I finished without dying because I intentionally kept my HR lower to keep my internal heat moderate. Save the high intensity stuff for the cooler days.
Keeping the HR down is important. But in some cases it is not possible for example long climbs. I had to pause today's climb because the road was exposed to the sun. A few minutes stop get the HR back to base level cool myself down and refill the bottles kept me going. Even when running behind schedule never skip the break. In the long run it is faster doing some stops.
I think GCN might be a little confused about riding in the "heat." I stopped using base layers, jackets, tights, arm warmers, knee warmers, etc back in April. My day is starting at 27C right now and topping out at a heat index of 46C, and we aren't even at the warmest part of the year yet. Just like Canadians talking about real cold, here in the Southern USA we have some heat. If you are wearing anything than shorts and a jersey you are doing to have a lot of issues.
Wear cooling sunshades on your arms and legs if you are riding in the Desert Southwest. They serve two purposes: Blocking the Sun (UPF 50) AND acting as a cooler through evaporation.
Leaving early is the golden ticket to beat the heat but I have such issues getting up in the morning, like 5am early. I have started to ride at night, starting an hour or so before sunset, I really like it, the air is cooler. ;
@@freddixon I don't ride in the dark so 0630 is it for me, usually in the 70's then. Earlier than normal for me but it's 85° @ 8:00 PM Florida,in summer, so for three months that doesn't work.
Great tips and ditto the other comments on Conor, super nice, genuine fellow. I will add that my rule of thumb for heat (and in general) is one bottle of electrolyte per hour, then water the next, and so on. More if in extreme heat. I learned the hard way; rode right into A-Fib diagnosis (too common in cyclists) and required ablation to fix it. Now all good and MUCH more careful! Lessons learned: 1) HTFU yes, but be smart: don't ride HARD in the hottest part of day. If you're going to ride then, take it easy, keep your body temp cool enough, and ensure you're getting all the right fuels, liquid and solid. (If you ever stop sweating and/or get shivers on a ride, get off the bike and seek the proper rest/medical attention.) 2) Wear a HRM. These can be had for
8 and 9 are massive for me. I found blood in my urine recently, thankfully the Dr is on to it BUT can be brought on after a heavy bought of dehydration. I WAS the type of person to have a coffee, breakfast and ride, 2 bottles on a warm 4hr ride and come back not feeling too thirsty. Later in the day though it would all catch up with me and I'd need to down a fair bit to satisfy my thirst! Now I don't leave it so long in the day now to get my fluids in!
I always underestimate how much you need to drink in really windy conditions. Some of these tips are useful for colder days with heavy wind too. You don’t notice you’re sweating as much. And before you know it you forget drinking when pushing hard into a headwind.
Really good tips. Just one I might add .. in some areas, high temperatures means high air pollution. When riding, we breath pollutants deeper into the lungs. Check on-line reports before heading out. One side tip: probably don't want to spray sunscreen while on the bike. After spraying some near my car with door open, I found it permanently stained some plastics and was extremely hard to remove from paint and even glass!
Great Tips! I made a big mistake last year on a 100k ride to not eat enough and during the hottest period of the day (around 3-4 pm) drink nearly 1 liter of ice cold water to "cover" that missing food. That killed my stomach and couldn't ride anymore. had to take the train for the last 18km. It really is important to eat (not just sugar) and drink frequently and not too much at a time. we really lose a lot of minerals/salt during a hot day.
Yes, 30°c/86°f is on the warm side in the summer here in NYS 130 miles north of NYC. Humidity makes a huge difference in how well your body cools it self. When you can't stop profusely sweating while sitting in the shade you know the main culprit is humility .
If you are profusely sweating, get checked. Over sweating is a sign of a heat injury. Yes, I grew up about 40 miles south of you. One key thing in high humidity is to take frequent, short breaks to allow your body to cool.
Good stuff. Thanks for sharing. I begin hydrating while I'm getting ready to ride. I wear a UPF rated skull cap under my helmet and a UPF rated long sleeve jersey. And I ride as early as possible here in the Sonoran Desert, where it's HOT and dry in the summer. This morning I rode at 5:00 a.m. You feel the sun beating down on your back and neck, and feel it radiating off of the roadway. Heat exhaustion is NOT FUN when it's 100 degrees plus and you're miles from home. It's actually quite dangerous. Proper preparation is essential ... Oh, and also keep a sharp eye out for reptiles of all shapes and sizes as well as other desert wildlife.
I live in SW Florida where the temps are now around 80F . . . at 9pm! During the afternoon, which is when I tend to ride, the temp is now between 90 and 100F and the heat index can get as high as 110F. One thing I do that you didn't mention is wear very light, WHITE, SPF 50 arm protectors so my forearms don't get broiled. For some reason I can't explain, perhaps my southern Italian DNA, the heat does not bother me. Of course when I finish riding, I can't drink two beers fast enough, which also helps. Regards.
I used to ride in the Phoenix area. I'd put a water bottle in the freezer the night before leaving a gap for expansion. By mid day, the ice would have mostly melted leaving cold water for blissful relief.
It was 95°F for my ride yesterday! And humid. I'd add; wear a jersey that is extra thin and/or is easy to unzip when you need to, have a bottle that is plain water to pour on your body, plan your route to be able to stop at a lake or river to cool your feet, good sweat resistant sunscreen, choose a route that might have more shade, be hydrated before the ride, take a cold shower after the ride. Those are the things I like to do to stay more comfortable on a hot ride.
I agree with "DonutEndurance", I am in the southern part of the USA where heat is just something you get used to. Even in this "oven" I find myself commuting to and from work. On my rides I make sure to carry h2O, electrolyte mixes and lemon juice. If I plan on being out more than an hour at a time I will wear a jersey with long sleeves to protect my arms as well as taking my camelback for more water storage.
I’m currently training for my first ‘Tonne’ at the local Gran Fondo event in Darwin, Australia. Start at 6.30am so temp might be 18, then rising to a high of about 33 degrees. Got my 2 new GCN bidons in the mail this week so thanks! If and only if you have access to enough water you can douse yourself and the evaporative cooling will cool you down when your core gets too high. By the time you can hear ringing in your ears it’s already too late
Ringing in my ears is my normal state on a summer ride 😬 riding in the heat is all about knowing where the water refills are available, and carrying a tube of electrolyte tabs in your pocket.
In my area of the US, we've had heat indices in the 105-110F range most days since late May, and that's when I've done almost all my "get-back-to-cycling" rides. These are all good tips, essentials really. I have to say I'm really looking forward to a break in the heat.
I carry two bottles with me for anything longer than an hour -- warmer days I bring 24oz / 700ml bottles. I try to use at least one bottle / hour. Down tube bottle always has electrolyte (Nuun), seat tube is water (cooling off, change up from electrolyte). If I don't have a water source available at when the electrolyte is empty, I refill it from from the water bottle. I definitely can't handle the heat like I used to anymore (age, acclimatization, +35lbs) so I avoid it when possible. A helmet with good ventilation is a must, but it can expose the head to sunburn if you don't have much for natural coverage.
Cycled LEJOG last year with my son. started 3/9/2021 to 15/9/2021 finish. Day 2 and 3 temperatures hit 30C. We set off early on those days and after 6 hours called it a day. We used hydration tabs regularly, also visited air conditioned supermarkets for a cheeky cool down. I'd suggest people scale back their plans to suit the conditions of the day.
I highly recommend swapping out your jersey for a long sleeve sunshirt. Keeps the sun off your skin and some of them (Patagonia) even have cooling fabrics
I got an mtb long-sleeved shirt. It''s just great and has airy fabric under the arms. I struggled to find it and should have bought 2 as haven't seen another similar.
So other than the really ridiculous tip not to wear thermal base layers during the summer, those were all great tips. I would add a few things, and living in Florida, believe me I know about riding in the heat. We do it all year. 1. Wear light colors, they'll keep you cooler 2. Bring bigger bottles than he had on his bike, and buy the insulated ones that'll keep your drink cold longer. 3. Remember that every 1 degree your body temperature rises, your heartrate goes up 10 bpm. So as he said, keep that in mind if you're coming from a colder climate. You won't be able to put in the same effort in the heat. 4. Drink drink drink. 5. And lastly, and most importantly post ride, if you feel some cramps coming on, drink a couple big swigs of pickle juice. It's a miracle cure for cramps. I keep jars of pickles stocked in the fridge during the summer because the juice really does work.
Get bigger bottles! Connor is a big lad. Maybe that's why those bottles look tiny. But, I'd recommend getting bigger ones when you ride in hot, humid conditions. Running out of fluid is not fun.
Great video Connor and gcn! Lots of practical reminders. We all forget thebasics once in a while, but to ourperil as overheating can sneak up really quickly. At times onalong ride, I've stopped by a ontario Canadian stream to douse feet and pulse points in fresh cold water!
Ride in the dessert. Sometimes 42+ - even after dark. You can get extra thin gear, but does not make a lot of difference. Key tip: make sure sweat does not run into your eyes all the time. Bonus tip: start gulping down some water before you ride (to save what's on your bike). Enjoy.
I think as well we need to learn to trust our own judgement and not rely on others. On a cycling holiday in Mallorca (october time) we set off on a ride and within a few Km I was already drinking from my bottle, and very quickly was starting to feel dehydrated. when I mentioned this to others they sort of dismissed my concerns, so I pushed on. By 50km I was done, feeling sick, overheated, and just no strength left. I was forced to stop and my companions rode on, leaving me at a cafe stop with some cash for plenty of rehydration. My partner picked up the car from our apartment and came back for me, but admitted that they had overdone it too and was feeling even worse than me!!
If only I'd seen this earlier today! At least I've got some good tips to go forwards with as I don't often do any really long rides in hot weather because I usually suffer a bit. I'll give these a crack and hopefully might make a difference. Cheers Conor!
Stick to the shade if possible. Seems obvious, but stick to covered trails if they are in your area, makes hot days much more bearable. A little bit of sun is fine, but avoid it as much as possible.
I ride in Saudi Arabia..... in the summer we start at 4am - temp is 25 degrees, when we finish 3-4 hours later it can be as high as 40 degrees. Electrolytes essential.... on a 100km ride we will generally stop at least twice to top up the fluids. It can be dangerous so we have to look out for eachother.
Please we want more videos of Conor riding in Ireland. I’ve only found two of his. But love Conor, he’s my favorite. Plus, I’d love to see the best places to cycle there since I’ll be moving there at the end of the year. 🙏
Great timing on this. I've got a trip starting on Sunday that starts at a couple 34C days; it'll make the expected highs of 31 seems cold by comparison!
Our cycling group loves to do night rides in the summer. It is fabulous to be out then as the tracks have few other people on them. Get to see owls and other wild life. No need for sunscreen and the warm air on the arms is amazing.
Here in Doha, our local bike shop has moved weekend group rides to 4:45 a.m. This allows for a 70 km ride to get done by 6:30. Bear in mind, it's 36C at sunrise, and it will be 40 in less than 2 hours when the ride ends. As I am watching this, it's currently 46C and I'm headed home to Zwift. Over 40 C, my best tip for riding is Zwift.
You're starting at 4:45 sharp and ending at 6:30 and the ride is 70km That's 70 km in 1 3/4hrs, or 40 km/hr. I have my doubts about the accuracy of these numbers
@@professorsogol5824 it’s 65.7 km, it’s pan flat, and that’s the fast group. You don’t even get 100m of vertical elevation on the ride. It’s also on Doha’s Olympic Cycling Lane, so it’s a completely closed course with no cars, traffic,or stops. You really don’t need to be world tour caliber to ride between 35 and 40 kph on a flat, closed course in a peloton of 25 riders.
@Mathew Rose i'm over the road in Abu Dhabi and we've moved to summer timings now as well. The lack of elevation gives you a false sense of awesomeness, managed 87km in 2:12 on my TT bike before and i'm a mediocre rider.
Carry plenty of water when starting out on a big climb. It's tempting to keep the weight down, but you won't have the cooling effect of the wind, and it could be a long time before you get to the village that's just a few kms up the road.
Here in Miami you have to be really careful riding in the summer heat. People literally die from it out here. Summer my riding changes massively. I consider summer my off season. I ride less often, shorter distances, and with less effort. My peak season here is Jan and Feb. Perfect temps, and generally dry.
Absolutely sweltering heat yesterday and today. Had a hell of a headache near the end of my ride. Solely drinking water. No electrolytes. This video slapped me in the face really well. Electrolytes need replacing.
I went to my first ever long ride (80km, it's double of my any previous rides and took me like 5.5 hours with stops) in 38 degrees C, no clouds, wind max 3km/h according to weather report, barely any shade on the road. It was hell, thankfully to previous GCN videos I was prepared. I drank like 3-4 liters of water and had sunscreen.
When i ride in Hot weather, i use a drink mixture with more Salt (i sweat a lot) and also wear a cap under my helmet to make sure no direct sun on my head.
I live in North East Thailand and only ride very early mornings, even at 0500 it’s around 25+ degrees with 80-90% humidity. I have only been riding for 6 months and so far l have made it up to a 50 Kilometre ride. I find if l only take plain water l do not finish my bottle however if I take electrolytes l near always finish one bottle. At 59 years old l need to pace myself
When it gets too hot, plus a high humidity that you barely can breathe in the air without feeling inhaling water (35C at 80%+ humidity, wasn't like this a decade ago), which is everyday here in Malaysia, only ride in the evening/early morning, or solo it on a trainer in the comfort of an aircond.
A Tri-bike rear seat double bottle holder can double your water bottle capacity. 2-4. Always know where you can get free water around town just in case you run out of water. Drink early and often. I’ve consumed 6 bottles in 40 miles in Vegas.
It's hot where I'm from. One morning this week it was 80 degrees Fahrenheit with 97 percent humidity at 4:00 AM. Ended up being 104 that day with a real feel of 112. I try to ride in an area where I can easily keep my speed up because that breeze makes a difference but it's ok to just cruise and go slow and even stop to rest.
My kind of bike ride. Has the added benefit of forcing you to keep your pace down so you don’t exert yourself too much. Packet of peanuts with each drink and you’re replacing salts too
1. Too Many Clothes: I live in the subtropical humid climate of South Central Kansas. I still prefer long sleeves on long outings on the bike in the wind and sun. Wicking fabric that covers my arms seems to keep me cooler than exposed skin. The sun on my skin fries me. 1:32 - Not Wearing Suncream: I agree. I wear it on my hands, legs, face, neck, and especially ears. 1:53 - Thermal Base Layers: not for summer 2:32 - Not Admitting You're Struggling: yes! It's great to slow down and takes some breaks when it's hot, same as those who work outside 3:05 - Underestimating The Climate: south central Kansas can be harsh! It's cold, windy, dry, hot, and wet in random combinations. Or, it can be all of these in a single day. 3:32 - Heat Of The Day: I love a midnight ride! 4:04 - No Water Stops: I sometimes use a water backpack. I like to put maple syrup in water in the bottle and clear water in the camelback. 4:50 - Not Enough Sodium: personally, I like those pretzel peanut butter bites. I suck on them while riding. They are coated in salt, then a flour layer, finally a bit of sweetened peanut butter center. Gives sodium and carbs. They don't gag me like gels.
It's near 100F where we are. It's 80F at the crack of dawn with a humidity so high that I can't wear my glasses. I wear wicking long sleeves, a neck gaiter, and shades. Every so often I will wet the gaiter with water. The sleeves protect my arms from the sun and keep it cool.
lol I ride here in Las Vegas and the summer is here so I ride around the 40 degrees Celsius sometimes, just got to stop at every other park because luckily they install water fountains everywhere
Used to be a bicycle courier here in Australia in 40 degree plus days. 1 Wear sunscreen 2 Drink 3 Drink 4 Drink 5 Drink 6 Drink 7 Drink 8 Drink 9 Drink 10 Drink
Don't put electrolytes in all of your bottles. Keep plain water handy to spritz into helmet or down your back starting at the base of the neck. It may not feel like it but it carries away a lot of heat as it evaporates.
I live in a place where it gets to -38c in winter and +38c in summer....that makes you really want to enjoy those hot days....I think I've made all of these mistakes and a few more, I've had hallucinations, mental breakdowns all kinds of fun stuff....pretty sure I've done permanent damage to myself....but ya, 4 months of snow and brutal cold makes you crazy enough to do stupid stuff in the 4 months of brutal sun and heat
I got caught out Tuesday..97 f and high humidity giving a 117 heat index. I rode to hr rather than power..much slower than expected but at max hr. 3l electrolyte in 90 min.
I once went out on a nice day, long sleeve top shorts though, went quite far, as was quite comfortable UNTIL the heat ramped up and then it wasn't soo great, I'm sure i was on the edge of heat stroke, that's why i now use arm warmers, so i can take them off 👌
I got into the habit of riding in just a mesh undershirt in anything above 25 degrees in the UK. Add this to the list. Lycra is way better than just an undershirt in a crash. Acts as a barrier between you and the road
Despite starting at 0430h with temp around, 25°C, the temp shoots up pretty quick to around 40°C by 0900h finally reaching the peak temp of 45°C by 1100h. Only option is to keep the ride short or start even more early or ride faster (not happening soon) to achieve the mileage goal. Coconut water, fresh sugarcane juice and lemonade are very refreshing and energising. However, too much liquid in the stomach takes time to be absorbed by the body.
@@gcn yup, just waiting for the rains. But, then there is be high humidity with the rice paddy all around this area. Nevertheless, high 30°C temp with high humidity is still more bearable than, the dry windy 45°C. 🍻
Many years ago, I was out on a solo ride on a hot day. I planned to do a reasonable distance, but I took a wrong turn or two and got slightly lost (this was before GPS existed). I was young and carefree and just kept riding around until I found my bearings. The extra miles caused me to run out of water when I was still pretty far from home. By the time I got home, I was wobbly on my feet, disoriented, and I was seeing squiggly and sparkly things. Then I drank too much water way too quickly, promptly got nauseated and collapsed on the couch and felt sick for the rest of the day. Never again.
This * might * have been an electrolyte issue as well. I have experienced "wobbly" and "disoriented" after a ride as well even though I was doing okay with hydration ... but the electrolytes seemed to make the difference.
Not just sunblock. Wear sunscreen on your lips as well! I just did a ride from San Francisco to Los Angeles and didn't put on enough lip balm with sunscreen. Ended up with blisters on my lower lip!
I once got “sun poisoning” and the “the devils itch” (lol) from going too hard on a summers day. I’d never even heard of it but after the ride my wife found me delirious, sat in the shower hugging my knees and crying - I don’t remember it. It took me nearly two weeks to recover!
In the Philippines we still ride even the temp. Is 38°-40° cels. It doesn't bother as long as you have water we pilipino still ridin we L❤️VE cycling!!
There really is a simple solution to cycling long distances in 30+ Celsius temperatures. I have learnt this after trying everything - fancy energy drinks, dry fruits, chocolate, etc. The most effective is to put in a tablespoon of common salt into your water bottle and squeeze a small piece of lemon to put in a few drops of fresh lemon juice into the bottle before you start your ride. The result is zero dehydration after riding for a 100+kms in 30+ Celsius degree heat. Try it once and witness the magic of one tablespoon of salt in water. The lemon juice drops are just for freshness and taste
@@richardmiddleton7770 where I ride, it is 30+ Celsius with high humidity. So, yes I meant a tablespoon in a 750ml water bottle for a 100k ride in 30plus Celsius temperatures. But depending on where you live and the associated temperatures & humidity, a teaspoon or less may suffice
Riding in heat should limit your effort, keep it zone 2 if possible. One of the worst days on the bike I did some hill efforts and then was cramping towards the end. Measure efforts before and after a hot ride too, the HR is going to be higher than usual and more muscle strain as cardiac capacity is directed towards thermal homeostasis.
Wear compression upper garment and leggings for two reasons: 1) no need to put sunscreen on your arms and legs, 2) better sweat wicking so you feel a lot cooler.
The problem is: the two heavy drinking bottles COMPLETELY destroy the light weight of the bike …which was paid big money for saving a few grams here & there! 🤪
Good tips. I’ve one question I hum and haw about. Mesh Short Sleeve Base Layer - wear or not? On the one hand, airflow and moisture exchange. On the other, extra layer. What do you think?
Yeah, here in Scottish Highlands we get 25-32 degrees most days of the year....Farenheit....won't bother with this vid thanks, as useful as the shoes with uppers made of 80% "breathable" mesh....
Sweltering in the UK I don't think so. What do you call hot 25 degrees. Come and ride in Australia were it can be 25 degrees at midnight and 30 by 9am.
Living in Hawai`i the key IS Hydration! Water and knowing ur key hydration spots and sun angles can make the difference from suffering to enjoying a ride
Refill org, is a good idea but had a look and it has really bad reviews mostly on point of locations, zooming in etc associated with location of the place to refill. Might be worth mentioning an alternative ;), the idea of electrolyte introducing into water is a good one, but I think one has to be careful how much u introduce, I was thinking of half the recommended dose into all water bottles if u carry 2 for example so u don't overdose,, something i need to figure out.
I did a 100km ride with about 2400m of elevation gains last summer. Brought electrolytes in small packets and 2 water bottles. Sweat so much that my jersey had salt on them. Almost had a heat stroke.
If you don't want to spend money on sports powder, buy some table salt for people with hypertension. It's NaCl and KCl mixed, mix that with some juice and you got a cheap electrolyte drink.
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Have you got any tips for hot weather riding? Let us know in the comments! 👇
I do 100k rides in the sun very occasionally, with about 1500 Vertical Gain this is how I do it:
Find a place where you can refill your water bottles about halfway round
If it's really hot take 2x750 (rather than 2x650) bottles. I've never needed any more (maybe you could take 2x1 litre), but then I hardly ever ride in >30C
Suncream - you only need a small 50ml tube (maybe you can buy smaller) which will fit in your back pocket or saddle bag
Steep climbs - going slowly (so no cooling flow of air), high effort, hot weather can be a difficult combination - be careful (I have poured water over myself when I felt like I was overheating rather than drinking, I'd be interested in the science of whether that's efficient, it definitely helped at the time)
I find the trainer in air conditioning works wonders when it's 40C+ outside.
Wetted neck gaiter helps me. Carrying a CamelBak full of water helps too. Currently this week in Idaho Falls we had a frost warning and had to cover our tomatoes and peppers to protect them from the frost. No serious heat problems yet.
Just ride a MTB in the forest - it's less hot and you are protected from direct sunlight.
On my cycling commute this morning it was 3 C. This afternoon on the way back it will be 30 C. Wearing the right clothes depends a lot on the time of day and location.
Just want to say Conor, I believe you are emerging as a real star at GCN. A combination of your thoughtfulness and humbleness. I really enjoy your presentations. You are a natural in front of the camera.
All the best.
He's also hilarious. Need more of him forsure
Ride mountain and road in southern Utah. From late May through early October you can expect 100F plus. June through August 110F plus. The low humidity helps but it's like riding in an air fryer. I found that if I start actively hydrating a couple of hours before the ride my body can regulate it's temp much better. If I don't, regardless of how much I drink on the ride I suffer.
... its temp (it's = it is) ...
Just moved to SLC from the east coast and have been struggling, will definitely be giving this a try!
Here in Texas, the humidity KILLS
Proper kudos to Connor for making tips from a former pro come across as practicable and relatable to the rest of us. Love his authentic delivery.
From my perspective this can only be sarcasm 😄 or do the masses really need telling to not wear too many clothes and wear sunscreen?! Where were your parents during childhood?!
@@AlexPeka Nope, no sarcasm. Just think the dude did a nice job.
Thanks so much for the kind comments Jamie!! Glad you liked this one, enjoy the riding.. Conor
@@AlexPeka We all need reminding sometimes! We had a photographer follow us at the Vuelta on a moto. She forgot the sun cream and didn't notice until after the stage. Had to be taken straight to A&E and spent the rest of the race having bandages reapplied. Enjoy the riding, stay safe and thanks for watching Conor
Might be related to “Not admitting you’re struggling,” but in hot weather, it’s important to properly pace yourself. I rode in 30°+ yesterday, and my Strava numbers were down, but I finished without dying because I intentionally kept my HR lower to keep my internal heat moderate. Save the high intensity stuff for the cooler days.
Keeping the HR down is important. But in some cases it is not possible for example long climbs. I had to pause today's climb because the road was exposed to the sun. A few minutes stop get the HR back to base level cool myself down and refill the bottles kept me going. Even when running behind schedule never skip the break. In the long run it is faster doing some stops.
Underrated comment.
30°C is only 86°F. That is an average summer day for me. Try over 110°F sometime.
I think GCN might be a little confused about riding in the "heat." I stopped using base layers, jackets, tights, arm warmers, knee warmers, etc back in April. My day is starting at 27C right now and topping out at a heat index of 46C, and we aren't even at the warmest part of the year yet. Just like Canadians talking about real cold, here in the Southern USA we have some heat. If you are wearing anything than shorts and a jersey you are doing to have a lot of issues.
Wear cooling sunshades on your arms and legs if you are riding in the Desert Southwest. They serve two purposes: Blocking the Sun (UPF 50) AND acting as a cooler through evaporation.
I live in socal and it’s been averaging 88°
I also wear nothing but shorts with no straps and jerseys I wear no gloves too.
None of you know heat and humidity.... Try riding or running in Durban in December.
@@ShannonSouthAfrica Really? Georgia in July and Riyadh at any time of the year.
@@jamesmckenzie3532 Georgia USA?
Nailed it! My favorite, setting the alarm and getting out just as the sun is rising. Crucial here in South Florida.
Leaving early is the golden ticket to beat the heat but I have such issues getting up in the morning, like 5am early. I have started to ride at night, starting an hour or so before sunset, I really like it, the air is cooler. ;
@@freddixon I don't ride in the dark so 0630 is it for me, usually in the 70's then. Earlier than normal for me but it's 85° @ 8:00 PM Florida,in summer, so for three months that doesn't work.
Great tips and ditto the other comments on Conor, super nice, genuine fellow. I will add that my rule of thumb for heat (and in general) is one bottle of electrolyte per hour, then water the next, and so on. More if in extreme heat. I learned the hard way; rode right into A-Fib diagnosis (too common in cyclists) and required ablation to fix it. Now all good and MUCH more careful! Lessons learned:
1) HTFU yes, but be smart: don't ride HARD in the hottest part of day. If you're going to ride then, take it easy, keep your body temp cool enough, and ensure you're getting all the right fuels, liquid and solid. (If you ever stop sweating and/or get shivers on a ride, get off the bike and seek the proper rest/medical attention.) 2) Wear a HRM. These can be had for
8 and 9 are massive for me. I found blood in my urine recently, thankfully the Dr is on to it BUT can be brought on after a heavy bought of dehydration. I WAS the type of person to have a coffee, breakfast and ride, 2 bottles on a warm 4hr ride and come back not feeling too thirsty. Later in the day though it would all catch up with me and I'd need to down a fair bit to satisfy my thirst! Now I don't leave it so long in the day now to get my fluids in!
We all hope you're ok, Ed
I always underestimate how much you need to drink in really windy conditions. Some of these tips are useful for colder days with heavy wind too. You don’t notice you’re sweating as much. And before you know it you forget drinking when pushing hard into a headwind.
Really good tips. Just one I might add .. in some areas, high temperatures means high air pollution. When riding, we breath pollutants deeper into the lungs. Check on-line reports before heading out.
One side tip: probably don't want to spray sunscreen while on the bike. After spraying some near my car with door open, I found it permanently stained some plastics and was extremely hard to remove from paint and even glass!
Great Tips! I made a big mistake last year on a 100k ride to not eat enough and during the hottest period of the day (around 3-4 pm) drink nearly 1 liter of ice cold water to "cover" that missing food. That killed my stomach and couldn't ride anymore. had to take the train for the last 18km. It really is important to eat (not just sugar) and drink frequently and not too much at a time. we really lose a lot of minerals/salt during a hot day.
disaster!
Yeah, i dont think you should be riding bikes.
At all.
@@jjbignutz7098 why
@@malfunction2390 your name says it all,
Stay on zwift💪 will be better for you
@@jjbignutz7098 ok jj bignutz
Yes, 30°c/86°f is on the warm side in the summer here in NYS 130 miles north of NYC. Humidity makes a huge difference in how well your body cools it self. When you can't stop profusely sweating while sitting in the shade you know the main culprit is humility .
If you are profusely sweating, get checked. Over sweating is a sign of a heat injury. Yes, I grew up about 40 miles south of you. One key thing in high humidity is to take frequent, short breaks to allow your body to cool.
Good stuff. Thanks for sharing. I begin hydrating while I'm getting ready to ride. I wear a UPF rated skull cap under my helmet and a UPF rated long sleeve jersey. And I ride as early as possible here in the Sonoran Desert, where it's HOT and dry in the summer. This morning I rode at 5:00 a.m. You feel the sun beating down on your back and neck, and feel it radiating off of the roadway. Heat exhaustion is NOT FUN when it's 100 degrees plus and you're miles from home. It's actually quite dangerous. Proper preparation is essential ... Oh, and also keep a sharp eye out for reptiles of all shapes and sizes as well as other desert wildlife.
I live in SW Florida where the temps are now around 80F . . . at 9pm! During the afternoon, which is when I tend to ride, the temp is now between 90 and 100F and the heat index can get as high as 110F. One thing I do that you didn't mention is wear very light, WHITE, SPF 50 arm protectors so my forearms don't get broiled. For some reason I can't explain, perhaps my southern Italian DNA, the heat does not bother me. Of course when I finish riding, I can't drink two beers fast enough, which also helps. Regards.
It does not bother you because it's not hot at all
@@VeilVametia ?
I used to ride in the Phoenix area. I'd put a water bottle in the freezer the night before leaving a gap for expansion. By mid day, the ice would have mostly melted leaving cold water for blissful relief.
Leaving that gap is a crucial detail, no one wants to find their bottle completely ruined the next morning 🤦
@@gcn The gap allows you to put on a lid. Nobody wants ice cold drink spilling all over!
It was 95°F for my ride yesterday! And humid. I'd add; wear a jersey that is extra thin and/or is easy to unzip when you need to, have a bottle that is plain water to pour on your body, plan your route to be able to stop at a lake or river to cool your feet, good sweat resistant sunscreen, choose a route that might have more shade, be hydrated before the ride, take a cold shower after the ride. Those are the things I like to do to stay more comfortable on a hot ride.
All great tips!
Love the paint job of your bike Connor 😍
I agree with "DonutEndurance", I am in the southern part of the USA where heat is just something you get used to. Even in this "oven" I find myself commuting to and from work. On my rides I make sure to carry h2O, electrolyte mixes and lemon juice. If I plan on being out more than an hour at a time I will wear a jersey with long sleeves to protect my arms as well as taking my camelback for more water storage.
I’m currently training for my first ‘Tonne’ at the local Gran Fondo event in Darwin, Australia. Start at 6.30am so temp might be 18, then rising to a high of about 33 degrees. Got my 2 new GCN bidons in the mail this week so thanks! If and only if you have access to enough water you can douse yourself and the evaporative cooling will cool you down when your core gets too high. By the time you can hear ringing in your ears it’s already too late
My average temp is 36° but its 60-80% humidity. At least it's arid there.
Good luck!
@@VeilVametia yeah thankfully it’s the dry season now! November to February is super humid and hot and not much fun!
@@gcn thanks so much - your channel has been a massive help with tips and training! All the best
Ringing in my ears is my normal state on a summer ride 😬 riding in the heat is all about knowing where the water refills are available, and carrying a tube of electrolyte tabs in your pocket.
In my area of the US, we've had heat indices in the 105-110F range most days since late May, and that's when I've done almost all my "get-back-to-cycling" rides. These are all good tips, essentials really. I have to say I'm really looking forward to a break in the heat.
I carry two bottles with me for anything longer than an hour -- warmer days I bring 24oz / 700ml bottles. I try to use at least one bottle / hour. Down tube bottle always has electrolyte (Nuun), seat tube is water (cooling off, change up from electrolyte). If I don't have a water source available at when the electrolyte is empty, I refill it from from the water bottle. I definitely can't handle the heat like I used to anymore (age, acclimatization, +35lbs) so I avoid it when possible.
A helmet with good ventilation is a must, but it can expose the head to sunburn if you don't have much for natural coverage.
Cycled LEJOG last year with my son. started 3/9/2021 to 15/9/2021 finish. Day 2 and 3 temperatures hit 30C. We set off early on those days and after 6 hours called it a day. We used hydration tabs regularly, also visited air conditioned supermarkets for a cheeky cool down. I'd suggest people scale back their plans to suit the conditions of the day.
I highly recommend swapping out your jersey for a long sleeve sunshirt. Keeps the sun off your skin and some of them (Patagonia) even have cooling fabrics
I got an mtb long-sleeved shirt. It''s just great and has airy fabric under the arms. I struggled to find it and should have bought 2 as haven't seen another similar.
So other than the really ridiculous tip not to wear thermal base layers during the summer, those were all great tips. I would add a few things, and living in Florida, believe me I know about riding in the heat. We do it all year.
1. Wear light colors, they'll keep you cooler
2. Bring bigger bottles than he had on his bike, and buy the insulated ones that'll keep your drink cold longer.
3. Remember that every 1 degree your body temperature rises, your heartrate goes up 10 bpm. So as he said, keep that in mind if you're coming from a colder climate. You won't be able to put in the same effort in the heat.
4. Drink drink drink.
5. And lastly, and most importantly post ride, if you feel some cramps coming on, drink a couple big swigs of pickle juice. It's a miracle cure for cramps. I keep jars of pickles stocked in the fridge during the summer because the juice really does work.
Thanks, better points than the video which was pretty common sense. Was wondering why my efforts drop in heat, heart rate makes sense.
@@Benno828282 Thanks, hope it helps.
Get bigger bottles!
Connor is a big lad. Maybe that's why those bottles look tiny.
But, I'd recommend getting bigger ones when you ride in hot, humid conditions.
Running out of fluid is not fun.
Great video Connor and gcn! Lots of practical reminders. We all forget thebasics once in a while, but to ourperil as overheating can sneak up really quickly. At times onalong ride, I've stopped by a ontario Canadian stream to douse feet and pulse points in fresh cold water!
It’s also good to know one’s limits from experience. There are 40+ C days in the Mediterranean that are lethal on the bike. 🥵
Israel in Summer is no joke....
That’s good to know about the refill stops. Just downloaded the app now 👍🏼
Try riding in Houston, Texas where summer temps get over 100F.
Last Saturday it was a 110F average temp on my morning ride.
That sounds ridiculously hot!
Yes, similar temps in Austin except you guys have higher humidity.
Ride in the dessert. Sometimes 42+ - even after dark. You can get extra thin gear, but does not make a lot of difference. Key tip: make sure sweat does not run into your eyes all the time. Bonus tip: start gulping down some water before you ride (to save what's on your bike). Enjoy.
Very timely! Hot and humid here in Japan!
Glad we could help!
I think as well we need to learn to trust our own judgement and not rely on others. On a cycling holiday in Mallorca (october time) we set off on a ride and within a few Km I was already drinking from my bottle, and very quickly was starting to feel dehydrated. when I mentioned this to others they sort of dismissed my concerns, so I pushed on. By 50km I was done, feeling sick, overheated, and just no strength left. I was forced to stop and my companions rode on, leaving me at a cafe stop with some cash for plenty of rehydration. My partner picked up the car from our apartment and came back for me, but admitted that they had overdone it too and was feeling even worse than me!!
Happened to my sister as well. But the whole group stopped to help her.
If only I'd seen this earlier today! At least I've got some good tips to go forwards with as I don't often do any really long rides in hot weather because I usually suffer a bit. I'll give these a crack and hopefully might make a difference. Cheers Conor!
Stick to the shade if possible. Seems obvious, but stick to covered trails if they are in your area, makes hot days much more bearable. A little bit of sun is fine, but avoid it as much as possible.
I ride in Saudi Arabia..... in the summer we start at 4am - temp is 25 degrees, when we finish 3-4 hours later it can be as high as 40 degrees. Electrolytes essential.... on a 100km ride we will generally stop at least twice to top up the fluids. It can be dangerous so we have to look out for eachother.
Early starts are a necessity in that heat, for sure!
Great video Connor. I dig the paint job on the Ride.
I'm glad GCN included thermal base layers in the list 📃.
Please we want more videos of Conor riding in Ireland. I’ve only found two of his. But love Conor, he’s my favorite. Plus, I’d love to see the best places to cycle there since I’ll be moving there at the end of the year. 🙏
Have you watched him putting Cillian Kelly through his paces? th-cam.com/video/YMQSEbnnmmY/w-d-xo.html
@@gcn Yes. I enjoyed it very much. Thanks GCN.
Good job Connor, actually planning watersupply along the ride before the ride is a good tip...thx...grtz from Flanders..👊🏻🍻
Great timing on this. I've got a trip starting on Sunday that starts at a couple 34C days; it'll make the expected highs of 31 seems cold by comparison!
Our cycling group loves to do night rides in the summer. It is fabulous to be out then as the tracks have few other people on them. Get to see owls and other wild life. No need for sunscreen and the warm air on the arms is amazing.
Sounds incredible!
Here in Doha, our local bike shop has moved weekend group rides to 4:45 a.m. This allows for a 70 km ride to get done by 6:30. Bear in mind, it's 36C at sunrise, and it will be 40 in less than 2 hours when the ride ends. As I am watching this, it's currently 46C and I'm headed home to Zwift. Over 40 C, my best tip for riding is Zwift.
You're starting at 4:45 sharp and ending at 6:30 and the ride is 70km That's 70 km in 1 3/4hrs, or 40 km/hr. I have my doubts about the accuracy of these numbers
@@professorsogol5824 it’s 65.7 km, it’s pan flat, and that’s the fast group. You don’t even get 100m of vertical elevation on the ride. It’s also on Doha’s Olympic Cycling Lane, so it’s a completely closed course with no cars, traffic,or stops. You really don’t need to be world tour caliber to ride between 35 and 40 kph on a flat, closed course in a peloton of 25 riders.
@Mathew Rose i'm over the road in Abu Dhabi and we've moved to summer timings now as well. The lack of elevation gives you a false sense of awesomeness, managed 87km in 2:12 on my TT bike before and i'm a mediocre rider.
Carry plenty of water when starting out on a big climb. It's tempting to keep the weight down, but you won't have the cooling effect of the wind, and it could be a long time before you get to the village that's just a few kms up the road.
Hydration is so important!
Orbea: what color do you want your bike?
Connor: Yes
Here in Miami you have to be really careful riding in the summer heat. People literally die from it out here. Summer my riding changes massively. I consider summer my off season. I ride less often, shorter distances, and with less effort. My peak season here is Jan and Feb. Perfect temps, and generally dry.
Absolutely sweltering heat yesterday and today. Had a hell of a headache near the end of my ride. Solely drinking water. No electrolytes. This video slapped me in the face really well. Electrolytes need replacing.
sadly most of these electrolyte sports drinks are laden with sugar
I went to my first ever long ride (80km, it's double of my any previous rides and took me like 5.5 hours with stops) in 38 degrees C, no clouds, wind max 3km/h according to weather report, barely any shade on the road. It was hell, thankfully to previous GCN videos I was prepared. I drank like 3-4 liters of water and had sunscreen.
When i ride in Hot weather, i use a drink mixture with more Salt (i sweat a lot) and also wear a cap under my helmet to make sure no direct sun on my head.
I live in North East Thailand and only ride very early mornings, even at 0500 it’s around 25+ degrees with 80-90% humidity. I have only been riding for 6 months and so far l have made it up to a 50 Kilometre ride. I find if l only take plain water l do not finish my bottle however if I take electrolytes l near always finish one bottle. At 59 years old l need to pace myself
When it gets too hot, plus a high humidity that you barely can breathe in the air without feeling inhaling water (35C at 80%+ humidity, wasn't like this a decade ago), which is everyday here in Malaysia, only ride in the evening/early morning, or solo it on a trainer in the comfort of an aircond.
A Tri-bike rear seat double bottle holder can double your water bottle capacity. 2-4. Always know where you can get free water around town just in case you run out of water. Drink early and often. I’ve consumed 6 bottles in 40 miles in Vegas.
It's hot where I'm from. One morning this week it was 80 degrees Fahrenheit with 97 percent humidity at 4:00 AM. Ended up being 104 that day with a real feel of 112.
I try to ride in an area where I can easily keep my speed up because that breeze makes a difference but it's ok to just cruise and go slow and even stop to rest.
Stop for a cold one at each bar along the way. You get hydration and carbs, so can just keep going, and no trail of jel packs and banana peels.
My kind of bike ride. Has the added benefit of forcing you to keep your pace down so you don’t exert yourself too much. Packet of peanuts with each drink and you’re replacing salts too
1. Too Many Clothes: I live in the subtropical humid climate of South Central Kansas. I still prefer long sleeves on long outings on the bike in the wind and sun. Wicking fabric that covers my arms seems to keep me cooler than exposed skin. The sun on my skin fries me.
1:32 - Not Wearing Suncream: I agree. I wear it on my hands, legs, face, neck, and especially ears.
1:53 - Thermal Base Layers: not for summer
2:32 - Not Admitting You're Struggling: yes! It's great to slow down and takes some breaks when it's hot, same as those who work outside
3:05 - Underestimating The Climate: south central Kansas can be harsh! It's cold, windy, dry, hot, and wet in random combinations. Or, it can be all of these in a single day.
3:32 - Heat Of The Day: I love a midnight ride!
4:04 - No Water Stops: I sometimes use a water backpack. I like to put maple syrup in water in the bottle and clear water in the camelback.
4:50 - Not Enough Sodium: personally, I like those pretzel peanut butter bites. I suck on them while riding. They are coated in salt, then a flour layer, finally a bit of sweetened peanut butter center. Gives sodium and carbs. They don't gag me like gels.
Cemeteries and Camp Sites are good options for an emergency Water Bottle refill - always a cold water tap available 👍
If you're able, a slushy ice water or slurpee does a good job cooling the body's core temp
It's near 100F where we are. It's 80F at the crack of dawn with a humidity so high that I can't wear my glasses. I wear wicking long sleeves, a neck gaiter, and shades. Every so often I will wet the gaiter with water. The sleeves protect my arms from the sun and keep it cool.
lol I ride here in Las Vegas and the summer is here so I ride around the 40 degrees Celsius sometimes, just got to stop at every other park because luckily they install water fountains everywhere
Used to be a bicycle courier here in Australia in 40 degree plus days.
1 Wear sunscreen
2 Drink
3 Drink
4 Drink
5 Drink
6 Drink
7 Drink
8 Drink
9 Drink
10 Drink
Don't put electrolytes in all of your bottles. Keep plain water handy to spritz into helmet or down your back starting at the base of the neck. It may not feel like it but it carries away a lot of heat as it evaporates.
I live in a place where it gets to -38c in winter and +38c in summer....that makes you really want to enjoy those hot days....I think I've made all of these mistakes and a few more, I've had hallucinations, mental breakdowns all kinds of fun stuff....pretty sure I've done permanent damage to myself....but ya, 4 months of snow and brutal cold makes you crazy enough to do stupid stuff in the 4 months of brutal sun and heat
I got caught out Tuesday..97 f and high humidity giving a 117 heat index. I rode to hr rather than power..much slower than expected but at max hr. 3l electrolyte in 90 min.
Get a mesh baselayer. Helps so much with cooling and sweat.
Perfect - as long as it's not a thermal one!
I once went out on a nice day, long sleeve top shorts though, went quite far, as was quite comfortable UNTIL the heat ramped up and then it wasn't soo great, I'm sure i was on the edge of heat stroke, that's why i now use arm warmers, so i can take them off 👌
I got into the habit of riding in just a mesh undershirt in anything above 25 degrees in the UK. Add this to the list. Lycra is way better than just an undershirt in a crash. Acts as a barrier between you and the road
Great timing
Despite starting at 0430h with temp around, 25°C, the temp shoots up pretty quick to around 40°C by 0900h finally reaching the peak temp of 45°C by 1100h.
Only option is to keep the ride short or start even more early or ride faster (not happening soon) to achieve the mileage goal.
Coconut water, fresh sugarcane juice and lemonade are very refreshing and energising. However, too much liquid in the stomach takes time to be absorbed by the body.
That sounds unbearable
@@gcn yup, just waiting for the rains. But, then there is be high humidity with the rice paddy all around this area.
Nevertheless, high 30°C temp with high humidity is still more bearable than, the dry windy 45°C. 🍻
Many years ago, I was out on a solo ride on a hot day. I planned to do a reasonable distance, but I took a wrong turn or two and got slightly lost (this was before GPS existed). I was young and carefree and just kept riding around until I found my bearings. The extra miles caused me to run out of water when I was still pretty far from home. By the time I got home, I was wobbly on my feet, disoriented, and I was seeing squiggly and sparkly things. Then I drank too much water way too quickly, promptly got nauseated and collapsed on the couch and felt sick for the rest of the day. Never again.
This * might * have been an electrolyte issue as well. I have experienced "wobbly" and "disoriented" after a ride as well even though I was doing okay with hydration ... but the electrolytes seemed to make the difference.
In France to refill bottle we always say to search for cemetery, there is always a water point for flowers.
Not just sunblock. Wear sunscreen on your lips as well! I just did a ride from San Francisco to Los Angeles and didn't put on enough lip balm with sunscreen. Ended up with blisters on my lower lip!
We are projected to possibly hit 105 degrees on Sunday in Houston, TX. Might need a second video for cycling in EXCESSIVE heat.
I once got “sun poisoning” and the “the devils itch” (lol) from going too hard on a summers day. I’d never even heard of it but after the ride my wife found me delirious, sat in the shower hugging my knees and crying - I don’t remember it. It took me nearly two weeks to recover!
what a beautiful bika that is!
My biggest tip is wear White and DRY/FIT shirt on HOT days and black only for winter or cloudy days.
In the Philippines we still ride even the temp. Is 38°-40° cels. It doesn't bother as long as you have water we pilipino still ridin we L❤️VE cycling!!
And don't forget your sunscreen, heat often combines with a high UV-index.
You forgot one advice: Larger water bottles than the ones you showed; you're gonna need them!
Conor, what is the little bottle on the underside of the toptube on El Alto? Love yah, mate!
The only time anyone can get away with wearing bright orange cycling shoes is Conor riding his Unicorn spew Orbea. Match made in heaven.
Hi - viz for the win!
There really is a simple solution to cycling long distances in 30+ Celsius temperatures. I have learnt this after trying everything - fancy energy drinks, dry fruits, chocolate, etc. The most effective is to put in a tablespoon of common salt into your water bottle and squeeze a small piece of lemon to put in a few drops of fresh lemon juice into the bottle before you start your ride. The result is zero dehydration after riding for a 100+kms in 30+ Celsius degree heat. Try it once and witness the magic of one tablespoon of salt in water. The lemon juice drops are just for freshness and taste
A tablespoon?! You mean teaspoon surely?
@@richardmiddleton7770 where I ride, it is 30+ Celsius with high humidity. So, yes I meant a tablespoon in a 750ml water bottle for a 100k ride in 30plus Celsius temperatures. But depending on where you live and the associated temperatures & humidity, a teaspoon or less may suffice
Come back to Ireland and do more vids!
Riding in heat should limit your effort, keep it zone 2 if possible. One of the worst days on the bike I did some hill efforts and then was cramping towards the end. Measure efforts before and after a hot ride too, the HR is going to be higher than usual and more muscle strain as cardiac capacity is directed towards thermal homeostasis.
Wear compression upper garment and leggings for two reasons: 1) no need to put sunscreen on your arms and legs, 2) better sweat wicking so you feel a lot cooler.
The problem is: the two heavy drinking bottles COMPLETELY destroy the light weight of the bike …which was paid big money for saving a few grams here & there! 🤪
Menial gains makes you so proud, No one here is impressed.
Ah the age old cllimber's dilema 😂
Drink, drink and drink. Then when you reach the finish line - your fine bike is light again... ;)
Yeah but you bought am aero with deep rims and disc breaks didnt you flap jack?
Another genius 💪🤔
Good thing my bike is 15kg anyways, i hardly notice the extra 1.6kg of liquid at the start of a ride 😂😂
here in Philippines we're riding 300km even it's 30-40° out side
Good tips. I’ve one question I hum and haw about. Mesh Short Sleeve Base Layer - wear or not? On the one hand, airflow and moisture exchange. On the other, extra layer. What do you think?
Mesh base layers are pretty good in the heat, and it's nice to have the extra layer in case of a crash, but it depends how comfortable you are
Yeah, here in Scottish Highlands we get 25-32 degrees most days of the year....Farenheit....won't bother with this vid thanks, as useful as the shoes with uppers made of 80% "breathable" mesh....
My mistake was doing wrynose & harknott pass both ways when it was 29oC once 🥵
Sweltering in the UK I don't think so. What do you call hot 25 degrees. Come and ride in Australia were it can be 25 degrees at midnight and 30 by 9am.
Someone needs to send this to domen novak
Living in Hawai`i the key IS Hydration! Water and knowing ur key hydration spots and sun angles can make the difference from suffering to enjoying a ride
Knowing your body and the route is definitely key!
Refill org, is a good idea but had a look and it has really bad reviews mostly on point of locations, zooming in etc associated with location of the place to refill. Might be worth mentioning an alternative ;), the idea of electrolyte introducing into water is a good one, but I think one has to be careful how much u introduce, I was thinking of half the recommended dose into all water bottles if u carry 2 for example so u don't overdose,, something i need to figure out.
I didn't know things got hot in the UK. I thought it always rained.
As an American, this couldn’t have come at a better time.
I did a 100km ride with about 2400m of elevation gains last summer. Brought electrolytes in small packets and 2 water bottles. Sweat so much that my jersey had salt on them. Almost had a heat stroke.
If you don't want to spend money on sports powder, buy some table salt for people with hypertension. It's NaCl and KCl mixed, mix that with some juice and you got a cheap electrolyte drink.
come ride at thailand , high temp , dangerous traffic !
Yeah, we're not camels Camelbak! Don't melt Conor, after all you are a little bit closer to the sun. CHEERS!
It's 37 degrees Celsius where I live.