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Training during hot days

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Training during hot days

Old 06-23-16, 05:06 AM
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Redbullet
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Training during hot days

Temperature is 29-33 C even late in the evening, the road burns, sun all over the place, hot air to breathe. Air flow is a bless while riding the bike, but when you stop, you instantly sweat like squeezing a soaked sponge. Instinctively, I ride plain up to 90% of maximum threshold HR.

Would it be dangerous to try maximal intervals (3-6 x 0.5 or 1 min) in such circumstances?
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Old 06-23-16, 05:35 AM
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I live in Florida and that pretty much describes my riding conditions year round. That said, staying hydrated is your number one priority. Drink water and drink it often, even if you don't feel the need for it and you should be fine. Coming out of the winter months when its cooler, it may take a few rides in the searing heat to get re-acclimated to it.
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Old 06-23-16, 06:16 AM
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Just listen to your body. If you're properly hydrated and try some 30 sec or 1 min intervals and can't get your HR to come back down after the effort, maybe bail on the remaining repeats. Nothing in general wrong with intervals when it's hot out unless you're dehydrated.
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Old 06-23-16, 06:39 AM
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No it's fine as long as you drink plenty of water / gatorade...and keep moving...if/when you do stop to rest, do it in a shaded area.

I like to use solar sleeves (the ones used for golfing) and wet them down with my water bottle too.

Your HR will soar though.
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Old 06-23-16, 07:15 AM
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Or just learn to get up early. We'll routinely have weeklong stretches where the daytime high is 40-42C, but it's still 19-20C at 5am. If you don't have to ride in blasting heat, don't.
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Old 06-23-16, 07:24 AM
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Morning rides! Just like mowing the lawn on a 100 degree F day. Get it done early and enjoy the rest of the day
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Old 06-23-16, 07:34 AM
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Get up extra early and ride then. It is much cooler in the morning, although generally more humid as well. Go easy on exertion when riding during the heat of the day, particularly when humidity is high. Seek out shady routes and drink plenty of water.

I bike commute year-round and summer is my least favorite season for riding due to the high heat and humidity in the Southeast. However, I do find that I acclimate to the heat if I keep riding in it. My morning commutes are generally pleasant in the summer, although I sweat even more due to the humidity. Afternoon commutes are a challenge, particularly sitting at long red lights in the hot sun. As long as I can keep moving, the wind helps cool me down.
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Old 06-23-16, 07:39 AM
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I live in an area where it is regularly 95F+ (35C). Yesterday was ~105F (just over 40C), and about 75% humidity for my 1.5 hrs on the road. I'd love to have a mid-day ride at 33C... down right temperate. If you can get out in the morning, like others have said, then that's the best option.

Anyway, I want to echo to drink a lot of water, and not just during the ride. Drink a lot a regular intervals before your planned ride, and after. Do not drink cold water on the bike either, just cool water. I'll start a ride with 2 water bottles, one filled with tap water, and the other with ice and water. By the time I finish drinking the first bottle (and the water is pretty warm by then), the next bottle is a little colder than cool.

The solar sleeves idea is great. I actually use arm and leg coolers (same idea, and I use the Sugoi brand). The white color keeps a lot of the radiant heat off my skin, and the wicking fabric helps facilitate evaporative cooling.

Lastly, read up on the signs of heat exhaustion. If you start to experience those, then stop in some shade, drink water and recover. Other than that, your body will only allow you to push so hard.
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Old 06-23-16, 09:38 AM
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Where I ride most of the roads are shaded if I get on the bike around 6 pm. I try to stay hydrated all day so I don't start out behind the 8 ball on water. This time of year I go through a bottle about every 15 to 20 miles, but I should be drinking more. I have to make a conscious effort to drink more often.

As long as I stick to my usual routes that are mostly shaded I can keep it up to 90 percent, but If I wind up riding earlier I really have slow down and even cut the ride short. I actually called the wife a week ago on a sunday afternoon ride to come get me. I started feeling bad and the water I was drinking tried to escape. I kept pedaling slowly towards home until she got there. I could have made it home with no real problems, but I was just trying to be smart about it. That last 5 or 6 miles means nothing in the grander scheme of things.
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Old 06-23-16, 10:03 AM
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If you have a good sweat going and electrolyte replacement - you should be fine.
Last Sunday 90min race the Garmin said it was 113F/43C at the end.
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Old 06-23-16, 01:35 PM
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Its funny to me how regional temperature discussions are. 33C is what you get here in the summer when a cold front moves in.
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Old 06-23-16, 01:40 PM
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My HR just goes way high. I'm 10 and even 15 BPM higher on hot days. I will plan on riding slowly and not pushing hard if I ever ride again while it is sunny and hot.
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Old 06-23-16, 03:03 PM
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Originally Posted by Dan333SP View Post
Just listen to your body. If you're properly hydrated and try some 30 sec or 1 min intervals and can't get your HR to come back down after the effort, maybe bail on the remaining repeats.
Originally Posted by deapee View Post
No it's fine as long as you drink plenty of water / gatorade...and keep moving...if/when you do stop to rest, do it in a shaded area.

I like to use solar sleeves (the ones used for golfing) and wet them down with my water bottle too.
Your HR will soar though.
^Wut they said... Recovery might have to be a little longer and you might suffer cardiac creep (slowly increasing HR at the same power) as you dehydrate during a ride. Putting water on your head, torso, and arms can help cool you down, and it works really well on those arm sleeves if you're moving and wet them.
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Old 06-23-16, 03:55 PM
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Thanks. So, mainly water and minerals (electrolites). I'll increase intake.
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Old 06-23-16, 04:24 PM
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I can't handle anything over 90F. I go out but my HR gets very high and my energy is zapped.
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Old 06-23-16, 05:03 PM
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Originally Posted by Redbullet View Post
Thanks. So, mainly water and minerals (electrolites). I'll increase intake.
Think about pouring water on your head and back for evaporation. Some think - I buy it - that cold (as in ice cubes) is not good for pouring because your pores close with the chill of the water locking heat in for a bit. So use luke warm water - just regular without ice. For drinking ice is good. Just a thought.

We went to gel pacs / not in the water bottle electrolytes because on a hot day
-junior forgot and poured it on his head.
-You can vary the concentration. Drink more water, or less take more electrolyte or less
-Water bottles can both be for drinking or one for pouring

Much easier to ride with two waters and balance with a gel/gel like.
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Old 06-23-16, 07:47 PM
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As long as you keep yourself hydrated it should be fine. But if those temps are preventing you from getting the best possible workout, do early mornings or night time.
I've been doing my workouts at night, go out ~9pm. For some reason there is something cool about doing hill repeats 11pm.
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Old 06-23-16, 09:34 PM
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I find the the heat zaps my motivation more than anything. I can race or do fast group rides when it's 100F+ and I'm OK as long as I hydrate, etc. When I start getting the cold chills or feel nauseated on those days, it's a good indication to back it down a bit.

When training in the heat by myself, it's just hard to put in the big efforts mentally. I never really try to build fitness in the summer, just do some hard group rides, minimal racing, and taking it pretty easy when riding alone. I'm usually building fitness in November - Feb and most of the good local races are done by end of march.
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Old 06-25-16, 04:35 PM
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South Florida here, so this is pretty much my life most of the year. This time of year gets particularly disgusting. However, I've learned to cope with it and now I don't really even think about it. I find that getting over the mental block of "WOW it's ******** hot" is half the battle.

As others have said, hydration is absolutely key, but you should be practicing good hydration regardless of where you live. So living here gets me in the habit of always being hydrated. Most importantly, I've learned that being well-hydrated BEFORE you start your ride is just as important as gulping down at least 1 big bottle per hour of riding. If you get up after 8 hours of sleep, there's a good chance you haven't had significant fluids intake for 10 or so hours. Also, as others have said, electrolytes make a significant difference, whether you use a sports drink, powders or tabs like Nunn (which I use most of the time).

Rule of thumb #1: If you're on your bike and feeling thirsty, you are already dehydrated to some degree. So know your body's hydration needs and adjust your routine accordingly.

Rule of thumb #2: If your pee is very yellow during or after your ride, you're dehydrated.

Another tip is that if you use a Garmin, most models let you set an "alarm". I set this for every 20 minutes, which is my cue to ensure that I've recently had a drink.

Also, I have several lightweight jerseys for the hottest of months. Those that are specifically billed as lightweight or hot weather jerseys make a significant difference in my experience. On the high end, the Rapha Super Lightweight and Cafe du Cycliste Fleurette jersey are fantastic - but there are equivalents made by more reasonably-priced brands.

Other posters mentioned solar sleeves. I don't like the feel of them, but that's just a personal preference. If you're a pasty white dude, they might be a great idea. Otherwise, there's a big bottle of Coppertone Sport spray next to my bike pump waiting for me every day.
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Old 06-25-16, 04:44 PM
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It's currently 106 outside, and the 2mph "breeze" from the NW feels like someone left the oven open.

When I rode this morning at 6am, it was 66. Wake up early, ride early, enjoy the ride. I'd be chugging a bottle down every 10 miles if I were on the road right now. Thanks, but no thanks.
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Old 06-25-16, 11:57 PM
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Give it a shot, if you end up in emergency room the answer is no.
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Old 06-26-16, 12:59 AM
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Originally Posted by DrIsotope View Post
It's currently 106 outside, and the 2mph "breeze" from the NW feels like someone left the oven open.

When I rode this morning at 6am, it was 66. Wake up early, ride early, enjoy the ride. I'd be chugging a bottle down every 10 miles if I were on the road right now. Thanks, but no thanks.
I just got back from a grocery ride to the 24hr Walmart. Temperature is 82F with 77% humidity approaching 3AM. Some times getting out early still doesn't make things good, just a little less horrible.
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Old 06-26-16, 02:16 AM
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Training in hot weather is not always pleasant, but it’s not always avoidable, either. If you live in an area where the summers are toasty and you want to be in peak shape for a fall race, then you have to get out there and sweat in June, July and August.

While training in the heat is not as enjoyable as running on cool days, it need not be any riskier. Heat illness is relatively rare among endurance athletes, and if you take the following precautions, it will never happen to you.
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Old 06-26-16, 06:05 AM
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Summer Trainer

Just a thought - the turbo trainer, Zwift/TrainerRoad etc. can be used in the summer. Turn the fans on high and do your intervals indoors at room temperature.
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Old 06-26-16, 07:47 AM
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Originally Posted by Doge View Post
If you have a good sweat going and electrolyte replacement - you should be fine.
Last Sunday 90min race the Garmin said it was 113F/43C at the end.
Brutal. I don't even like being outside, by the pool, drinking mai tais, in that type of heat.
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