Make Cycling Easy and comfortable during summer
If you are a cyclist who continues to pedal even at the peak of summer, we have a few tips that will ensure you have a comfortable ride.
Experts suggests that in summers “cyclists should get used to eating and drinking in small quantities at regular intervals.”
Protect Skin and Eyes
While many cyclists use sunscreen, some prefer coconut oil. Dr. Nandini Sharma , a seasoned cyclist and medical practitioner , opines , “In places that have dry weather , coconut oil works , but not in places where you sweat a lot. It gets sticky and messy. However those with sensitive skin need to have some protection like sunscreen.” She also highlights the importance of investing in a sturdy pair of sunglasses. “It is important to wear sunglasses, irrespective of the season. Accidents are prone to happen, and cheap glasses may break easily and injure the eye,” she says.
Hydrate well and Eat right
If the water intake is not balanced out to the amount of sweat expelled you will get muscle cramps.
While doing a long ride, make sure to eat every 45-60 minutes. Even if you are not hungry, it’s better to keep the body well fed.
“ It’s very important to replenish the electrolytes lost through sweat,” says Dr. Nandini, adding, “ Mix some electrolytes with water and keep sipping at regular intervals during the ride.” As for food, she says, “ If you are an endurance cyclist, take some simple carbs, like oats and bread-jam, two hours before the ride. Snack on something like an energy bar every 45 minutes during the ride. And within 45 minutes after finishing the ride , eat something in a 2:1 ratio of carbohydrates and protein.”
Milind Soman’s tips for summer rides
Preparation
A lot depends on what is the distance. Simulating various stages of the distance to be covered prior to the long- distance ride will give a better idea of individual requirements. Get used to the weather during preparation. Start with cycling shorter distances during the hot part of the day. Also, the body should get used to eating and drinking in small, comfortable quantities at regular intervals.
Hydration
Hydrate a little more than regular intervals. Eat light, easy o digest food before, during and after the ride.
Clothing and Accessories
Comfort is most important. I have worn jeans and a cotton tee for even a 150km For a long ride, padded cycling shorts ae more than anything else.
While you keep yourself hydrated well, it is also important to take regular loo breaks.
Loo breaks are important
Meera Velankar, a long distance from Bengaluru , says, “you keep yourself hydrated well, it is also important to take regular loo breaks and clear the bladder.” Dr Nandini adds , “Plan your breaks. Take a break at every 50 km to refill water and use the loo. If you don’t plan , you may not find the right place to take loo break when there’s an urgency.”
Make sure to invest in comfy and breathable clothing to enjoy your summer ride
If you are serious cyclist, invest in a proper cycling kit, says Dr. Nandhini, “ I always wear this material called lycra. It’s like how you wear your Dri-Fit T-shirt while running and playing. It absorbs sweat faster, and it dries off really quick. Wear breathable socks,too.” Ajay Vandhvani, a cyclist from Delhi, shares some specifications. He says, ”Try Jerseys with mesh panels for ventilation, which make use of air flow generated by the rider, and can help keep you cool. A pair of moisture wicking gloves will help with sweaty palms and keep sweat off the handlebars.”