Cycling in the Heat: Tips for New Riders Over 60
Imagine being able to ride our bicycles every day without ever missing out due to bad weather.
It sounds amazing, right?
Well, unfortunately, unless you ride indoors, this dream will never come true.
With summer upon us, the combination of heat and humidity can be daunting, especially for those of us who are over 60 and new to cycling.
But don’t let that stop you from enjoying a ride on hot and humid days.
It’s still possible to ride safely as long as you take precautions and plan ahead.
So, let’s explore a few ways to get in a safe and enjoyable ride in the heat while avoiding any potential health risks.
Get ready to hit the road and make the most out of your summer cycling adventures!
6 Tips for Cycling in the Heat
1. Assess Your Physical Fitness Level
One of the first things you should consider is your fitness level and stamina.
If you struggle riding when the temperature is perfect, you may want to avoid riding your bike on hot days—at least until you have a few more rides under your belt and your fitness level improves.
However, don’t just sit on the couch!
You can still go for a walk or take your ride inside on a stationary bike instead.
Also, as we age, we can develop new health challenges.
Have you been diagnosed with a heart condition or diabetes?
Do you take medication that may cause you to have issues with exerting yourself on hot days?
If you’re just starting to get on a bicycle and you do have health issues or take medication, do yourself a favor and make an appointment with your doctor before you begin cycling in the heat.
2. Stay Hydrated While Biking in Hot Weather
Stay hydrated before, during, and after your bike rides.
This is so very important.
When you’re cycling in the heat, you have to replace the fluids you lose due to sweating.
Take along a sports drink or some salt tablets to use while riding.
I also make sure to keep frozen bottles of water in my freezer to take along with me. The ice melts pretty quickly in the heat but then the water isn’t hot and gross when you need it.
Remember to take water breaks every 10-15 minutes or sooner if you’re feeling thirsty.
Trust me, waiting until you’re thirsty is usually too late, and you could already be dehydrated. Dehydration can prevent you from sweating, which is totally necessary for regulating your body temperature.
If you notice a lack of sweat while cycling in the heat, this could be a sign of dehydration and possibly heat exhaustion.
Heat exhaustion can cause dizziness, lightheadedness, fatigue, and muscle cramps, which can be very dangerous when cycling especially for us older folks.
Be sure to pay extra attention if you take any medications that can cause dehydration. Talk to your doctor about how your medication could affect your rides in the heat.
While there is such a thing as overhydration, dehydration is a bigger concern when biking on hot summer days.
READ MORE: Why Water Is Important For Older Adults: Benefits And Tips | Simply Aging Healthy
3. Consider Cycling Earlier Or Later In The Day
Don’t let the scorching hot days stop you from going on your bike rides!
Instead, make a smart move and avoid the heat of the day.
Try an early morning or evening ride instead. Mornings are my favorite time to ride, the temperatures are way more bearable.
With longer daylight hours in the summer months, you have the advantage of starting your ride earlier or staying out later, without worrying about riding in the dark.
Just make sure to wear reflective clothing and have lights on your bike so that drivers and cyclists can see you, especially if you’re biking before sunrise or after sunset.
Make your safety top priority.
There are also additional perks to choosing cooler ride times.
I find these times to be a lot quieter. My rides in the morning are a much more peaceful experience than they are in the middle of the day.
The wildlife is also more active during my morning rides. I think they even enjoy that peaceful time of day.
So, beat the heat, elevate your biking experience, and just soak up the beauty of nature while riding your bike.
Stay safe, and enjoy the cooler rides!
Read More: Why New Riders Should Try An Early Morning Bike Ride | Simply Aging Healthy
4. Pick A Shadier Route to Avoid the Sun
Looking for a cooler route to conquer the heat?
Try to plan ahead and find a route with more shade than sun.
Of course, for some people it could be challenging to find a shadier area to ride because of where you live.
I’ve found bike paths around me to be the best option because they seem to be surrounded by beautiful trees and bushes.
Plus, the bike paths usually have fewer hills, which is a huge blessing on hot days.
Trust me, getting out of the direct sun is a game-changer.
5. Plan for What to Wear When Cycling in Hot Weather
It’s important to wear the right clothing when cycling in the heat.
I used to go out in as little as possible – I mean why wouldn’t you? It’s HOT!
But what I found is that I was way wrong. All I did was get burnt and my rides were miserable.
First make sure that your clothes are made of moisture-wicking fabric and give you UV protection.
Not only will they keep you comfortable by keeping sweat away, but they will also shield you from the sun’s rays.
Don’t underestimate the power of wearing sleeves on hot days.
Despite the heat, wearing sleeves can actually help prevent you from getting a sunburn.
Whatever you do don’t forget to apply sunscreen, this can help to decrease your chances of overheating and dehydration.
Wear fingerless gloves to keep a good grip on your handlebars. Sweaty hands can suck when riding in the heat, so these gloves are a must-have accessory.
Don’t forget about your eyes! Protect them from the sun, bugs, dust, and dirt by wearing protective eyewear.
Protective eyewear will prevent temporary or even permanent damage to your eyes and keep you from getting blinded by the sun while riding.
Lastly, be sure to choose a good pair of cycling shorts to prevent any uncomfortable rubbing on your inner thighs and other delicate areas. Nobody wants to be chaffing after a long ride!
6. Start Slow Don’t Push Your Limits
When it comes to riding in the heat for the first time, take it slow!
Before diving into hot weather cycling, give yourself a few weeks to get familiar with riding and figure out your limits.
Trying to push yourself to beat your personal best on a scorching day is not a smart move. It’s more likely to land you in trouble.
If you start experiencing dizziness or fatigue while riding, you need to stop riding and take a break!
Ignoring these signs could cause you to end up in some serious situations like falling or veering into traffic. Wouldn’t that just ruin your good day?
So, if you want to finish your ride without feeling exhausted and sick for days afterward, it’s best to just tone it down a bit so that you can end your ride feeling good and ready to take on the next adventure.
Yes, You Can Ride in the Heat
All in all, cycling in the heat is definitely something that requires you to take proper precautions.
Your body needs time to adjust to the hot weather and stay safe.
Whether you’re a senior cyclist or fitness enthusiast, properly hydrating before, during, and after a ride and dressing for the weather are two simple tips that will help you have an enjoyable ride in hot weather.
Don’t forget the sunscreen, either!
With some extra precautions, you can enjoy your bike ride regardless of what Mother Nature throws at you.
Proper planning is key one if you want a comfortable bike ride in intense conditions.
Regardless of your age or level of experience with cycling, don’t let the heat be an excuse for not having an enjoyable ride.