Casco máximo
Preventing Heat Exhaustion or Heat Stroke While Cycling
Diagnosing your heat-related condition can prove to be difficult, but there are some surefire ways you can prevent an issue from happening.
1. Use Your Data
Utilizing your heart rate monitor and power meter can help quantify some of the effects of riding in the heat. Generally, riders with these two devices know what metrics to expect on an average ride, so if something looks off, it probably is.
“On hot and humid days when heart rate values are high relative to power output, it can be a sign the body is heating up and mechanical efficiency is declining,” “Part of this heart rate increase is an autonomic cardiovascular strategy to send more blood to the skin for cooling, and part of it is an increase in HR to maintain cardiac output while the heart’s stroke volume is declining due to dehydration.”
Make sure to stay on top of your hydration plan. Pruitt says you can consume twice as much of a cool, diluted sports drink as you normally would. Replacing the electrolytes you lose through sweat is extra important when riding in the heat.
2. Keep Your Cool
To mitigate the effects of heat on the body, Recommends stopping to frequently fill your bottles with ice cold water, and squirt some water over your head and down your back throughout the ride.
Some pros have even been known to stuff pantyhose with ice and stick them in their jerseys to keep their core temperatures down.
3. Avoid High Heat
When possible, try to exercise outdoors when it’s not extremely warm, suggests Pruitt. Schedule your rides during the early morning hours for a #dawnpatrol spin or late afternoon before the sun sets.
This allows you take advantage of the cooler temps throughout the day without being stuck on an indoor trainer to get the miles in.
4. Adjust Your Kit
Hot days are not the days to reach for that all black kit, no matter how light or breathable the fabric. Instead, Pruitt says to opt for a light-colored, loose-fitting kit—bonus points for mesh vents in high heat areas such as the underarms or back.
Choose a well-ventilated helmet and wear a wet cloth or sun cap to keep your head cool. And always, always wear sunscreen of at least 30 to 50 SPF on exposed skin.