Long-distance cyclists often train in extreme heat, especially in areas like West Texas. Effective heat management includes hydrating before rides, wearing moisture-wicking and UV-protective clothing, and recognizing the signs of overheating, such as dizziness and weakness. Preparation involves planning routes that allow access to shade and opportunities for refueling with electrolytes. Advanced hydration strategies, such as pre-ride hydration and cooling beverages, are crucial for maintaining performance and safety in high temperatures.
Hydration starts before you clip in. If you're waiting until you're thirsty to drink, you're already behind. I start hydrating the night before a long ride and take regular sips from the first mile on.
I wear lightweight, moisture-wicking jerseys, preferably in light colors. A mesh base layer might seem counterintuitive in hot weather, but it helps keep sweat from clinging and actually cools you as you ride.
Heat exhaustion can sneak up on you, especially on a climb or into a hot wind. If you start feeling dizzy, weak, or stop sweating, that's your body flashing warning lights.
When it's hot, I plan routes that keep me close to options if I need to refuel. Some roads offer shade and some have gas stations or stores to stop at.
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