Tips on training in very hot conditions

[Djakninn]

I'm starting a new job on a month on/off rotation out in the middle east. I'm able to take a bike out with me and can cycle the perimeter of the compound i'll be staying in. My friend that's working over there has advised that the temperature is still around 40 degC in the evening there. As I reside up in the north of Scotland, this temperature is more than double what I usually see in summer here. Can anyone give me some tips/advice to acclimatizing to training in this sort of heat, eg, reduced intensities, durations, etc

[Greatestalltime]

Sunblock, as much water as you can carry so you can occasionally squirt some on your head and back of neck, and keep moving.

Other than that I think you just have to get used to it.

I actually love riding in the heat and hear in the Ohio valley it’s pretty humid. I went to Panama City and Hilton head island and it’s even more hot and humid and I love that too.

Hydrate more than you think you need


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[IchDien]

If you get the right clothing it makes a huge difference, naturally.

[AJS914]

Just get out there and do it every day. Start off in zone 1/2 base miles pace.

I moved to New Mexico last summer. Last year a ride in 100F (38C) temperatures would feel very fatiguing. This summer riding in the heat of the day is like nothing to me. I go out without any regard to what the temperature is and I really only drink about 1/3rd more water than I would on a cool day. I hardly even sweat. I'm totally acclimated now.

[3Pio]

This days im riding in really hot weather.. 41 degrees few days ago.. I just drink a lot of water, i must admit the heat does take my energy a bit more then ussual, but nothing really scarry....

I guess u just need to do it more often and to get used of it... Help clothing with a bit more ventilation, and cloth the feel lightweigt, and i cant imagine riding with less ventilated helmet then Giro Synthe....

[iheartbianchi]

Also make sure you're taking in salt. I usually mix in a tablespoon of salt in a large glass of water and chug it after each hard ride in hot weather. If I don't I feel like I have the flu for the next two days from dehydration.

And don't feel bad if your pacing is off - your body is spending a lot of energy trying to cool itself off so naturally your performance will suffer.

[zefs]

I've done 100km rides in 40C weather and pouring water was the best at keeping my body temp lower, with the wind effect the heat won't bother you as much, but hydrating correctly and using electrolytes is as important (post ride as well) so might be a good idea to carry 1L bottles (insulated like Camelbak) in such weather. Stopping in the shade for a brake if the ride is longer, etc. After couple of weeks your body will adjust to the higher temps and it will be fine.

[ToughInTheStreets]

Start slow. I went from Florida heat to the Middle East and was still shocked at the heat. Once you get acclimated, you will be fine, but it takes time. Evenings are still hot, but nothing compared to when the sun is beating down on you. Best of luck.

It should also be mentioned to plan your routes very carefully. Wear a helmet, have lights on, and most importantly, keep your head on a swivel. I was hit twice and the drivers in both events did not stop, nor did anyone else. Traffic was mind blowing at

[TheRich]

Use an indoor trainer/rollers...seriously.

[Lewn777]

Start early, really early. Have a look at first light and get up early and end the ride before 10am.
For clarification in Saudi min daily temp is maybe 27c, this probably at 5AM with a 6AM sunrise. Also there is likely some wind which can make the temperature more bearable, plus it's a dry heat.

I would set my alarm for 5.15AM, have a bit of breakfast and be out by 5.50AM when dawn is just coming up. Have a ride, 1-5 hours. Two bottles (as large as will fit), one electrolite mix, one water. As someone else said drink plenty and get water on the back of your neck and over your head.

IMO there's no reason for riding indoors with air-con even in summer if you are motivted enough to get up early.

Where I am it can be 40c and 50% humdity in July, early starts or evening rides are the trick. Mad dogs and Englishmen......

[TobinHatesYou]

IMO there's no reason for riding indoors with air-con even in summer if you are motivted enough to get up early.

There's no reason to shun indoor training either. ERG mode on a smart trainer is pretty much the most efficient way to get interval training done. In places like Arizona, and even worse like the Middle East the overnight temperatures stay very warm/hot and get hot by 6 AM. Some of my Phoenix area friends start their summer rides at 4:30 AM. That's early even for morning people.

[Lewn777]

IMO there's no reason for riding indoors with air-con even in summer if you are motivted enough to get up early.

There's no reason to shun indoor training either. ERG mode on a smart trainer is pretty much the most efficient way to get interval training done. In places like Arizona, and even worse like the Middle East the overnight temperatures stay very warm/hot and get hot by 6 AM. Some of my Phoenix area friends start their summer rides at 4:30 AM. That's early even for morning people.

I'm not putting down indoor training. I had great results from Zwift over the winter and really enjoyed it, Zwift power has really useful information too.
My point is more that there is no need to lock yourself into an air conditioned room in order to ride in very hot desert regions, when there is a good early AM temperature window to be exploited. If you call 26-27c at 6am 'very warm/hot' compared with 40-45c at midday then maybe you should just stay indoors until the winter.
https://www.weather-forecast.com/locati ... sts/latest

[TobinHatesYou]

By 8:30 AM places like Phoenix and Medina are consistently already ~35C with “feels like” temps even higher.

[AJS914]

You just have to get out and ride in the heat if you want to acclimate. If you are always avoiding it by riding at the crack of dawn or riding the trainer, it will never happen.

This is my 2nd summer in NM. I ride almost every day in 90-100F heat without any problem at all. Last summer, I definitely felt the heat as I had just moved from WA. This summer, it's not a problem at all.

[Lewn777]

35c is still very acceptable for a heat adapted rider in dry heat conditions, which means you still get a good 2-3 hour training window. It's the direct sunlight and temps over about 38c which can be very hard on the body.