Cycling in the warm weather should be an unmitigated pleasure after the miserable winter and spring we've just endured. But even this seemingly benign sunshine can bring hazards to the unwary - whether you're a commuter or competitive cyclist - ranging from dehydration and discomfort to sunburn and mechanical failure.
Riding your bike in just a pair of Speedos - as one cyclist was spotting doing in Shoreditch, London, this week - is probably a step too far, but there are other, less extreme ways to cope with the current heatwave which, let's face it, is something we Brits are just not used to.
Hydration and skin protection
With temperatures almost doubling overnight in some parts of the UK over the last week, it's easy to underestimate your liquid intake. I went out for my regular 60 mile training ride on the first day of the warm spell with just my usual two 500ml bottles of water and really suffered having to ration it during the last 20 miles. I've since switched to my 750ml bottles, meaning I'm drinking one a half litres during my three-and-a-half-hour ride. But is that enough?
Definitely not, says fitness coach and regular cyclist Paul Bailey of Fit4Training:
'In hot weather you should aim to consume an 800ml bottle at least every hour and a quarter, if not sooner.'Ideally carry two bottles on your bike. Make one an isotonic drink that helps to replace minerals lost through sweating. The other could be either water or energy drink, depending upon the duration and intensity of your event. But avoid sugary drinks. They may offer energy, but they could exacerbate dehydration.'
Then there's the risk of sunburn. Even a half-hour commute can leave your extremities exposed if you don't apply sunscreen. A high factor is essential - especially as the breeze created by your momentum can make you underestimate the sun's strength - but choosing the right type of sunscreen can be difficult. I've found that expensive designer brand lotions or 'spray on' sunscreens run too easily once you start sweating. I've had more success with a mattifying face sun cream such as Superdrug's Factor 50 (£3.99 for 50ml). I've applied this to my arms and legs as well as face before a four or five-hour ride and haven't burned or felt 'oily' once.
Clothing
While you can switch to high-tech, ultra-light shorts and jerseys for training or recreational rides, commuting poses more of a problem, especially if you don't have access to a shower at work. A couple of years ago, I used to cycle 23 miles to my summer job as a guide at a Scottish castle, where I'd be expected to don a hideous tartan tie and V-neck pullover.
For the bike ride, I ditched my usual Lycra bib shorts for a pair of baggy mountain bike shorts which included side zip vents and a pair of detachable, high-wicking inner shorts. On arrival at the castle, I nipped to the gents and slipped my regulation long trousers over the inner shorts.
Meanwhile, above the waist, I wore a good baselayer. Competitive cyclists are divided on the pros and cons of wearing an extra layer under your jersey in warm weather, but for commuting it's essential. As Simon Baynes from bike clothing brand Craft told me:
'A summer base layer should have mesh panels in the 'hot' spots to give ventilation and cooling. The structure of the fabrics and the stitching techniques work together to 'pull' the sweat off the skin and distribute it to the outside of the garment. It then evaporates or is passed onto the next layer for optimal performance and comfort.'
This worked fine for me at the castle where, after a quick rub down of my neck and arms with a towel, I would put on my shirt, tie and V-neck over my rapidly drying baselayer.
As well as owning a Craft Cool Mesh Superlight layer(£25) - which looks a bit like Rab C Nesbitt's string vest but is highly effective - I can also recommend the Prendas Comfortec sleeveless vest(£17.50).
Bike maintenance
After a long, cruel winter of constantly scraping grunge off your components and regularly applying a heavy-duty lube, excessively warm conditions demand a re-think. Andrea Cattolico, head mechanic at Condor Cycles in London, advises the following:
'In hot weather, the roads will be dry and dust will be the main enemy of your bike. Use a 'dry' lube - this repels the dust much better than winter or 'wet' lube. Dust can stick to wet lube and cause the chain to seize up.'The roads shouldn't be as gravelly or wet during hot weather, so you can afford to run a higher pressure on your tyres and go faster. This will be up to 110 psi, depending on the tyre, but make sure you check the recommended pressure printed on the tyre wall.'On very hot days where the temperature has touched 30C like we've seen in some places this week, the road surface can become 'tacky' as the Tarmac melts. You need to be aware of this. Tyres can pick up bits of gravel that may cause cuts in older tyres.'
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