It’s summer in a flash. In this hot season, do you still insist on daily riding activities? In the four seasons of the year, winter and summer are the two biggest “roadblocks” on the road of our cycling sports. The harsh environment puts forward higher requirements on the fitness and adaptability of the riders. Therefore, it is necessary to understand the taboos and precautions of cycling in winter and summer. There is a detailed introduction to five things we must pay attention to when riding in summer.
In the summer high temperature riding, our body will lose a lot of water by sweating. At this time, we need enough water to maintain the water balance of human body. The higher the temperature is, the greater the water demand is. In hot environment, the water demand of human body can be twice that of normal condition. Therefore, when riding in summer, riders must fill the kettle with water, and choose one or two water bottles according to their own water demand. Do not leave water for the sake of weight loss or trouble. This will not only break the water balance of your body, but also affect the riding state. It can even lead to palpitation, dizziness, fatigue, dehydration symptoms of overheating.
When drinking water, it does not advocate people’s big mouth “cow drinking”, because this kind of binge drinking will produce great stimulation to the stomach, increase the burden of the gastrointestinal tract, affect the movement of diaphragm up and down, thus hindering breathing. Moreover, excessive drinking will lead to excessive “water conservancy urine”, resulting in the loss of water, sodium, potassium and other electrolytes in the body, reducing the exercise ability.
Therefore, in the process of riding, a small amount of water should be drunk in many times. The suggestion is that a small amount of water should be added every 20 minutes, generally no more than 100 ml. the water temperature in the kettle should not be too low, and the best temperature should be between 5 and 10 degrees to prevent gastrointestinal spasm caused by low temperature.
Be Careful of Heatstroke
Summer cycling activities are generally recommended in the morning, evening or night. It is not recommended to ride in the sun, especially from 11 am to 16 pm. Direct exposure to the sun and the rising atmospheric temperature can easily lead to excessive heat accumulation in the head wrapped by the helmet, resulting in meningeal congestion, cerebral cortex ischemia and heatstroke.
Therefore, the occurrence of heatstroke is what we cyclists should try to avoid, especially when we are alone. So, how should we prevent heatstroke? First of all, choose a helmet with good ventilation performance. A good helmet can help heat dissipation of the head effectively and prevent discomfort caused by overheating of the head. Secondly, to do a good job in sun protection measures, apply sunscreen or put on sleeves, and choose a white or light color, good ventilation, soft texture riding clothes. Thirdly, you should pay attention to intermittent rest during riding. When you feel tired and not timely, please stop in time and find a cool and quiet place to rest. Finally, refer to the first point and add more water. All of the above can prevent the body from being too sultry and heatstroke.
In the long and short distance riding in summer, you can also keep some heatstroke medicines. Unfortunately, heatstroke happens, these drugs can effectively relieve symptoms. However, if the symptoms of the patient do not improve or the heat stroke is too serious after taking the medicine, please send them to the doctor without delay.
Do not drink a lot of cold drinks and take a cold bath immediately after riding
After a fierce ride, the best thing is to drink a bottle of iced drink to eliminate the heat, but it is not known that this way of drinking ice drink will cause great harm to your body.
After riding, the whole body’s blood is redistributed, and a large amount of blood flows to the muscles and body surface to supply the exercise needs, while the digestive organs are relatively less blood. If you “pour” the iced drink at this time, the ice flow will strongly stimulate the stomach in the state of temporary anemia, damage its physiological function, mild cases of anorexia, severe cases of acute gastritis, and further cause chronic gastritis, gastric ulcer and other diseases. I’m not saying that people should not drink cold drinks. After all, a bottle of iced drink in the hot sun can help you to relieve the heat effectively. It is better to drink it in a timely and appropriate amount. It is better to drink it after the body recovers after a rest, so as not to cause too much damage to your stomach.
Secondly, after cycling, the metabolism of the whole body is very vigorous, the heat generated in the body increases, the pores open, the capillary expands greatly, and the blood circulation is accelerated. If you can’t bear to take a shower at this time, the skin will be stimulated by cold, the capillary will contract suddenly, and the sweat hole will be closed suddenly. The body will not be able to adapt to it, which will easily lead to a variety of diseases. Therefore, I suggest that when you come back from the ride, you should sit still for a while, listen to the music, watch TV, and then take a bath with warm water or cold water with lower temperature when your body is calm.
Clean riding equipment in time
In the hot and humid summer environment, riding equipment soaked in sweat is more likely to breed pathogens. Therefore, it is necessary to clean personal equipment timely after riding back.
Cycling clothes are a “disaster area” where sweat is eroded. When many friends come back from riding, they often take off their riding clothes and throw them away. However, if they don’t clean them in time, they will lead to sweat residue, bacteria breeding, and even corrode the fabric and aggravate its aging. Therefore, it has become a good habit for us to clean cycling clothes in time after returning.
It is recommended to wash by hand with warm water, and use mild detergent. Of course, you can also choose the special detergent for sports clothes on the market. First, soak the riding clothes in warm water for about 5-10 minutes. The time should not be too long or too short. After that, wash them carefully by hand. Do not use a brush. Pour in the cleaning agent. Rub it again and dry it naturally. In the hot summer, I suggest that you always keep two or three sets of riding clothes, so as to change them in time and prevent the growth of bacteria.
In addition to riding clothes, helmet pads and water bottles also need to be cleaned frequently. Many helmets are designed with deodorant and sweat absorbing pads, but that doesn’t mean you don’t need to clean them. Taking off and cleaning the liner in time can not only remove the odor and sweat, but also prolong the service life of the gasket, so as to maintain its excellent elasticity and performance. After riding, the kettle should be washed in time to prevent the inside beverage or water from deteriorating and producing peculiar smell.
Rain proof in rainy season, pay attention to vehicle maintenance
The high temperature weather in summer is often accompanied by rainstorm. Riding in the rain will cause obstruction of vision and sudden drop of body temperature after the rain, which may lead to colds, fever, headache and other diseases. Therefore, we should pay attention to the weather conditions and try to avoid travelling in rainy days.
If you have to ride in the rain, please wear a riding raincoat. The color of the raincoat should be fluorescent so that the driver can see you clearly in the rain and avoid danger. If the rain is too heavy, it’s better not to rush in the rain, stop at the shelter and wait until the rain drops. After arriving at the destination, you should change your wet clothes in time, take a hot bath or drink a bowl of ginger soup to recover your body temperature in case of cold.
After riding in rainy days, you should pay attention to the timely cleaning and maintenance of the vehicle. If not, it is easy to lead to paint corrosion and chain rust.
Post time: Aug-20-2020