Riding Through the Heat: Summer Safety Tips for Cyclists Who Train Long

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The calendar may flip to July, but for long-distance cyclists like me, the training doesn’t stop — and neither does the heat. Here in West Texas, the summer sun can be relentless, and yet, if you’re training for a big ride or tour, you can’t always wait for a cool morning breeze. Sometimes, you’ve got to ride when the sun’s high, the pavement’s sizzling, and the heat is pressing down like a wool blanket.

I’ve done my fair share of rides in the 90s and even 100s. And I’ve learned — sometimes the hard way — that riding smart in the heat is the difference between a good training session and a dangerous situation.

1. Hydration Starts Before You Clip In

If you're waiting until you're thirsty to drink, you're already behind. I start hydrating the night before a long ride and take regular sips from the first mile on. I always carry two bottles: both with electrolytes to replace what I’m sweating out. My go-to: Elete Electrolyte Drops. I put these drops in my water bottles before leaving home and I carry a small squeeze bottle with the drops in it so I can put drops into any water I get on the road.  They do not change the flavor either.

Pro tip: Put one bottle in the freezer overnight. By the second hour, it’ll still be cold.

I also take money with me and stop at convenience stores to get more Gatorade or water if I need it.

2. Dress for the Heat

I wear lightweight, moisture-wicking jerseys, preferably in light colors. A mesh base layer might seem counterintuitive in hot weather, but it helps keep sweat from clinging and actually cools you as you ride. Of course I swear by Przewalski. I wear their bib shorts as well. Very well made and not as expensive as the rest.

 And don’t underestimate a good pair of UV-protective arm sleeves — they keep the sun off and stay cooler than bare skin. These are some of the 10 pair I have purchased and use everyday.  It sure beats the mess of sunscreen on my hairy arms and they actually do cool my arms, even in 100 degree heat.

3. Know the Signs of Overheating

Heat exhaustion can sneak up on you, especially on a climb or into a hot wind. If you start feeling dizzy, weak, or stop sweating, that’s your body flashing warning lights. Stop in the shade. Cool off. Pour water on your head or neck. Don’t try to “tough it out.”

4. Plan Your Route with Heat in Mind

Some roads offer shade. Some have gas stations or stores where you can refuel. When it’s hot, I plan routes that keep me close to options if things go sideways. On extreme days, I’ll shorten the ride or ride loops so I can bail out if needed. Take it from me, it is okay to call someone to come pick you up. Better to ride again another day than to never ride again. No shame in being smart.

5. Timing is Everything

If possible, I start earlier to beat the worst of the heat. But when that’s not an option — and let’s face it, some training rides need to simulate tour conditions — I embrace the heat, but I adjust my expectations. Speed isn’t the goal. Endurance and safety are.

It’s Not About Braving the Heat — It’s About Respecting It

Cycling is about pushing yourself — but pushing through heat without caution can land you in real danger. I don’t let high temps keep me from training, but I do train smarter. The heat will test your grit. That’s part of the beauty of it. But so is making it home safe, tired, and proud of the ride.

If you’re training for something big this summer, ride on. But ride smart. The sun’s got plenty of strength — make sure you do too.

🧰 Want More Gear That Makes a Real Difference?
Don’t miss my roundup of 10 Must-Have Cycling Accessories for Seniors. These are the comfort and safety upgrades I actually use — and swear by.

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🚴 Gear I Personally Use

• Renpho Smart Scale
  Lost 17 lbs since buying — motivating and full of great info.
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• Giro Fixture MIPS II Helmet
  My most important piece of gear — a must-have for every ride.
  👉 Lots of Colors
• Outdoor Cooling Arm Sleeves
  I wear these every ride to protect my skin from cancer.
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• Cosmos Cooling Leg Sleeves
  I had cancer cut off my leg — I refuse to have more problems and wear these now.
  👉 See Them
• Przewalski Bib Shorts
  I have multiple pairs — more comfortable and last longer.
  👉 See Them
• Premier Protein Shakes
  I drink one after every ride — low sugar, high protein.
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