It is August and bloody hot outside. As we continue to rack up our mountain bikes and head into the extreme heat in search of that next sweet section of singletrack, we ride fully knowing that we are about to lose all of the water inside our bodies due to the heat, humidity and massive amount of sweating. Since we are cycling obsessed mountain bikers, we do not throw in the towel when things get too hot. We brave the heat and take advantage of sunny summer days by hitting the dirt and mountain biking any chance we get. Luckily, there are some steps we, as extreme mountain bikers, can take to help with the heat and enjoy a ride out on the trail.
Tips for Conquering Extreme Heat While Mountain Biking
So…as will fill up the hydration pack for that next ride out on the hill, what can we do to make the extreme heat just a little bit more bearable as we watch the sweat flood down our faces?
Wear Breathable/Light Mountain Bike Apparel – Now is not the time to bust out that favorite 3/4 sleeve jersey to put style above comfort. When you get out into the extreme heat and ride your mountain bike, wear lighter cycling specific jerseys that zip in the front. This will allow you to unzip your riding jersey while riding to cool down your core and prevent heat exhaustion. Even if you hate wearing spandex on the trial (I still don’t even if the temps top 100), it might be a good idea to break those out on the ride as they are much cooler than baggies. I have a couple of sets of lighter baggies that are great for warmer weather riding as they allow for more ventilation to my legs on the bike. Anything you can do as a mountain bike rider to let heat expel from your body by wearing cooler mountain bike apparel will help you tremendously on the trail.
Use Well Ventilated Mountain Bike Helmets – During my extreme heat mountain bike rides, I wear my road biking helmet to help cool my cranium. Most of the heat in your body escapes through the top of your head, so it is increasingly important that you wear a well ventilated helmet to let these vapors leave you body. The better you keep your head cool, the better your body is going to feel overall. Helmets that have better ventilation are also generally lighter…another thing that will help you in the heat.
Cold Water With Ice In Your Hydration Pack – For serious racers, it is not a good idea to take down wickedly cold ice during a race, but for recreational riders…cold water can be extremely refreshing on the trail. By filling up your hydration pack with water and ice, you can keep your water colder for longer as you tackle that next section of trail. By putting ice in your hydration pack, you are also creating a small cooler that helps keep the covered section of your back a little bit cooler as you ride. Typically, hydration packs work against you in the heat by trapping sweat and heat from your body, so every little bit helps.
Short Ride? Use Water Bottles – Are you going on a shorter ride where you will not need 100 oz of water? By switching to water bottles you will get the extra, energy soaking, heat trapping weight of a hydration pack off your body. This can be a huge benefit during extreme heat riding as you will be able to dispel more heat from your body through your back and stay cooler throughout the entire ride. You will also be expending less energy due to the decreased amount of weight you are carrying. If you absolutely hate carrying bottles (I can’t stand it), there are other packs on the market that ride lower on your back making them cooler for hotter rides.
Know When To Quit – As a serious, extreme mountain biker (at least we like to think we are!), you know where your limit is when it comes to exhaustion and fitness. When you are riding in the extreme heat during the summer months, you need to know where that limit is and quit while you are behind. Pushing yourself past the limit during these extreme heat situations can really hurt your body in the long run as it breaks down to fight the damage.
Drink More Water! – This really goes without saying…I hope. During the periods where the heat just seems to float over your body and breathing seems like it is doing absolutely zero in the heavy air, drink more water than you are used to. There is no such thing as over hydration in extreme heat situations and when you get to the point that you are dehydrated…it is already too late.
Get Out and Ride!
There are a lot of riders that stay in when the extreme heat hits and they let their mountain bikes gather cobwebs in the garage for several weeks. I challenge those riders to get out and enjoy the sunny summer months and ride. By taking several precautions and tips, you can decrease the chances of problems on the trail and increase your comfort level through a little planning.