How to ride healthily in such hot weather?

1. Is riding shirtless really cool?

Wearing short-sleeved cycling clothes in summer can make people cooler, and many people neglect to protect their arms.

Body temperature regulation is achieved through a number of mechanisms, one of which is the evaporation of sweat on the surface of the skin, and the wind speed on the surface of the skin will accelerate the evaporation of sweat, so it will feel very cool at high speed.

Temperature regulation is also related to skin radiation, when the outside temperature exceeds 37 degrees Celsius, radiation heat will be significantly reduced, but also absorb heat from the outside, making people feel stuffy. Wearing biking arm pads will not only tighten your arm muscles, but also protect you from the sun and won't make you feel too hot.

2. Water supplement

Summer riding will have a lot of water loss, water supplement is very important.

There are also points to note when adding water:

1. Drink the right amount of water, so as not to feel thirsty;

2. Supplement electrolytes, you can choose to drink sports drinks containing sodium and glucose;

3. Be wary of energy drinks and drinks high in sugar and calories, which may make you dehydrated faster;

4. Eat a little salt;

5. Do not wait until thirsty to drink water, easy to cause fatigue, and even heat stroke;

3. Choice of staple food

"Roast chicken, goose reservoir fish, and tofu flower in the afternoon." This quote is the best description of cycling food.

Riding out, always go to eat and drink to comfort themselves, but in the summer riding out, catering is not to eat like this. If lunch is big meat, it will increase the burden of the stomach, digestion time is long, and the afternoon riding state will be very poor.

Before riding, it is suitable for light and easy to digest food, such as a bowl of noodles, mainly starch, which is easy to digest and adds sugar and other energy.

4. Route time selection

The best time to ride in summer is in the morning and afternoon, avoiding the most toxic sun around 2 noon. Generally, the trip starts at six or seven in the morning, and the return trip starts at three or four in the afternoon or later, and it is relatively easy to run more than one hundred kilometers a day.

The choice of route should also pay attention to, need to pay attention to road conditions, pedestrians, traffic lights, etc., you can choose the right road shade and less direct sun section. Also consider whether the destination has a place where you can relax, rest, eat, buy supplies, etc.

5, sudden physical symptoms

Cold:

Riders always like to dive into the air-conditioned room after a hot ride, or cold water to the head, so it is most easy to catch a cold, try to avoid, or do not sweat and then blow the air conditioning. Those with poor physical fitness need more attention.

Gastrointestinal discomfort is also the most common condition in summer, a dirty eating will make you have diarrhea and fever, seriously affecting the riding, need to pay more attention.

Cramps:

Not ready to ride will easily cause bleeding, coupled with summer riding feet are easy to congestion and swelling, so you must have warm up activities, such as starting to ride slowly, let the feet and legs adapt to the rhythm of riding, and then gradually accelerate.

If cramping occurs, you should rest in a nearby shady place to adjust.

Heatstroke:

In order to avoid heat stroke, you can create some conditions to solve it, such as choosing a tree-shaded section of the route and wearing a riding helmet with a slightly larger brim.

If heat stroke occurs, stop in time to rest in the shade, drink plenty of water, or take some medicine. If there is a serious need to stop riding immediately, see a doctor in time.

6. Bicycle failure

The most common bicycle failure at high temperatures is a flat tire, the hot summer sun will bake the asphalt pavement to very high temperatures, the tread is constantly in contact with the hot ground, not only will the tire pressure increase, but also accelerate wear, if there is a flat tire at high speed, the consequences may be very serious.

There is also a saying that high temperature will cause the temperature of the V-brake brake skin and the rim to rise, resulting in a reduced braking effect.

7. The weather

When choosing a ride date, remember to watch the weather conditions, even if the sky is clear, it is normal to have a rainstorm at any time in the afternoon, so prepare for the worst.

At the same time, pay attention to some geological disasters, such as planning to go to the reservoir or the mountains, encounter heavy rain halfway, you should choose to give up; The structure of mountains and cliffs becomes fragile with high temperature, and it is also necessary to choose carefully.