The heat is on!

The heat this summer seems more intense than the last one and it could, in extreme cases, can be fatal if you don’t take precautions while out on a ride. We’re still in our mid-ceason so expect the same kind of weather in the next 5-6 weeks or so before the rainy and “floody” season.

The heat, even under a 10 a.m. sun, sears not only the skin but also the brain, giving me headaches and a bad temper sometimes. Here are a few tips on how to ride under the sun:

1- Hydrate. The rule of the thumb in cycling is one water bottle per hour in any weather. Based on that, you should take in more than one bottle of water per hour if the weather is hot. However, its not a problem when you are riding here in Cebu since there are lots of small dispensing/selling water.

2- Clothing. I used to believe that dark clothing attracts heat but when Team SKY wore black kits for one whole season, then I ditched that notion. What is important though is the kind of cloth used for the jersey. It should be sweat-wicking and prove and breathable.  A lot of high-end jerseys today are manufactured with the same of cloth. However, its not cheap.

3- Ride Early. I usually get up 4 a.m., brew a cup before going out and ride before 5 a.m. My lights and blinkers are ready but today, 5 a.m. feels like 6 a.m., you don’t need your lights and blinkers anymore. So if the dawn breaks early, the sun comes out early, too. Base your training on the sunrise so if you can get yourself out of the house before 5 a.m., then a three hour ride will see you home by 8 a.m. (thats home-Uling-home for me), or maybe you can stretch it to a 9 a.m., max.

4- Acclimatize. If you are training for a road race, you should train under the same conditions as the race itself. Two weeks are needed to acclimatize for the heat. If your schedule don’t permit training rides under hot conditions, then a turbo trainer without a fan or maybe a fan set in low mode to get the effect you need. Its not perfect but its better than nothing.

5- Plan your ride. Plan ahead how many stops and where you are going to replenish your water. Again, in Cebu, it should not be a problem since there are lots of stores along our roads selling water. Just be careful with the water though, be sure its clean. A bottled water would be the best choice.

6- Train wisely. Pace your ride and do’t overdo it. If you’re planning to ride South, postpone it when the weather starts to cool down a bit. An early morning intense ride and a turbo trainer later in the evening will probably be a good option than a long 6-8 hour ride. Strangely, I have yet to see a rider put sunblock on. I’ve tried that before but I felt like the witch in the Wizard of Oz, so I stopped using it.

So go ahead, ride and enjoy the summer! It won’t last forever.