What should be paid attention to when cycling in summer?
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Measures for Sun Protection
1. Cycling equipment:
During summer cycling, it is important to minimize exposed skin and wear clothing with UV protection.
Cycling clothing: In summer cycling, it is important to wear appropriate clothing, preferably light-colored and UV-resistant; pay attention to ventilation and sweat discharge to ensure dryness of the body. For long-distance cycling, quick-drying clothes, summer long-sleeved cycling jerseys or arm sleeves + short-sleeved cycling jerseys are good choices.
Cycling glasses: Don't underestimate the help of cycling glasses for summer cycling. Wearing cycling glasses can effectively protect your eyes from being sunburned. It is best to choose cycling glasses with UV400 or higher.
Cycling helmet: A cycling helmet is always very important no matter when. Summer helmets should not only protect the head, but also have good ventilation. Helmets with insect nets can also solve the problem of more mosquitoes in summer. In addition, a magic headscarf can be added inside the helmet to absorb sweat.
If cycling in a rainy area during summer, it is best to bring waterproof equipment. However, the overall equipment carried should be lightweight to avoid adding too much burden and consuming energy.
2. Sunscreen:
Sunscreen is not just for girls! During summer cycling,Sunscreen must choose outdoor sports sunscreen, and try to use sunscreen with SPF30 or above. However, all sunscreen products have a certain effective duration, and sometimes they may become ineffective due to sweat. It is best to reapply every two hours.
2. Adjusting cycling time:
Summer mornings and evenings have weaker sunlight and lower temperatures, making them suitable for cycling activities. However, high temperatures and strong ultraviolet rays during noon can cause heatstroke, so it is best to avoid this time period, around 11am to 3pm.
When cycling long distances, it's best to take a break in a shady spot at noon, but be careful of mosquito bites. The solution is to set up a fully mesh tent (inner tent) in a summer resort.
3.Route Selection for Cycling:
Summer cycling routes should be arranged on roads with less traffic, flat surfaces, and shady areas along the way. The journey should not be too long, and a round trip of about 100 kilometers is a more leisurely arrangement. There should be more rest stops along the way, and the coastal route is a good choice.
4.Hydration
In summer, the temperature is high and you will sweat a lot while cycling, causing rapid loss of body water. It is necessary to replenish water in a timely and large amount. In general, for a daily journey of about 100 kilometers in summer, you need to drink 2000 to 3000 milliliters of water a day, not including the water contained in food, which is equivalent to 3-5 bicycle water bottles (600ml). In terms of drinking frequency, do not wait until you are thirsty to drink water, because thirst indicates that the body is already dehydrated.
During the process of sweating, a certain amount of salt is also taken away. Losing too much salt can cause a decrease in the excitability of the body's nerves and muscles, leading to limb spasms, delayed reactions, and a decrease in self-protection ability. If one continues to exercise at this time, it may lead to severe muscle and ligament strains.
Therefore, in addition to water, it is also necessary to supplement a small amount of salt, potassium, and glucose appropriately. You can choose some suitable sports drinks according to personal preferences, which is more conducive to physical recovery.