Summer is the time when the most popular bicycle races in both Vietnam and the world, you have to practice preparing for those races or you just want to cycle to improve your health. ? So how to train in hot weather like this? Let Giant International explore five great ways to have effective training sessions!
1. Drink plenty of water and electrolytes while cycling
You should bring water with you every time you cycle, even if you ride for a few dozen minutes. Avoid drinking too much cold water at a time, as it easily causes cramps that keep you from cycling. Instead, you should try drinking water regularly to meet the metabolic needs of energy in the body. You should not wait until you feel thirsty and dry to drink, your body will be exhausted before you cycle home.
If you ride your bike for more than an hour, bring water with electrolytes. The sodium content in electrolyte water helps the body to avoid dehydration, so drink electrolyte water during the cycling journey!
2. Shaping the practice path
The wise person will always think about where he will practice before he starts climbing on the saddle. Choose a route with lots of greenery or streets that hold tall buildings. These areas will have plenty of shade, protecting you from the hot midsummer heat. You should not cycle between busy roads, the temperatures will be hotter than normal and they make it difficult to breathe dust. Prioritize beautiful trails with shade, they will make you feel more excited to train!
3. Ideal time for cycling
Avoid cycling on the street when the temperature is high between 10 a.m. and 4 p.m., you can start cycling to the practice street in the early morning or late afternoon. If you start early in the morning, you can enjoy the fresh air, cool and more energetic when stepping into other times.
For those who do not like to wake up early, the afternoon is probably the ideal time for you to practice cycling to improve handling techniques, increase your friend’s endurance. In the late afternoon the temperature will be lessened somewhat and at that time you can ride your bicycle without fear of the heat. However, when the sun darkens the surrounding mountains, you should pay attention to bring bicycle lights to always see the road when practicing as well as signaling other vehicles on the road.
4. Cycling at a slow speed
You shouldn’t make the mistake of thinking that you can pedal at a faster speed during hot summers. Because the heat will make your body use more energy, pedal at a pace that you can afford to maintain comfort during exercise.
If you are training in preparation for a race, be especially careful when training for long periods and cycling at a fast speed, it will cause your heart rate to rise and you will be exhausted sometimes leading. to exhaustion stroke.
5. Choose the right outfit
Wearing the right clothes will bring you comfort to help you exercise more effectively. You should not wear dark clothing such as black. The black color absorbs heat very high making you feel hotter during the ride, try light-colored clothes instead. Look for cycling clothing that has good sweat absorbent properties and is breathable to keep your body dry. Wearing a cap will be useful on days of scorching hot weather, helping your facial skin from getting sunburned under intense sunlight.