Summer Stoke - Stay Cool This Season

Summer is quickly embarking on us- temps are rising, the gravel is getting dusty, and extra water bottle mounts are getting bolted onto frames. Read on for some tips to prepare for those long rides in the dog days of summer. 

Hydration is key! 

Hydrate Before, during and after-

Making sure you are drinking enough water in the days leading up to your rides will help you feel better on those long, hot days. For those of us who are avid about grinding it out on the regular- this means hydration needs to be part of your daily routine. Drink a glass of water before your morning coffee, make sure you carry a water bottle with you - especially on those busy days of running around with work and errands. Most people are chronically dehydrated, so making a daily habit of sipping on water will not only help your summer gravel grinding goals, but also your overall health and wellbeing. 

On your ride, make sure you have plenty of water. Not only water, but water with electrolyte blends to replenish the salt you lose in your sweat. Low sodium levels can cause side effects like headaches, muscle cramps, fatigue, and in some cases nausea and vomiting. This is why it’s crucial to drink an electrolyte blend instead of plain water. Remember, everyone is different in regards to the amount they sweat, and there are a lot of products out there that cater to the hydration needs of cyclists. Experiment and find what works for you. There are hydration powders, sodium chews, sodium capsules, and even energy gels/gummies that have sodium added as well. Lots of options for your unique body! Regardless of what products you decide work best for you, practice hydrating on the bike. Drink small sips often to stay ahead of your hydration, rather than sucking down your bottle only when you feel thirsty.

When you finish your summer ride, it’s important to rehydrate properly. This will help your body recover so that you can get back out on your bike again. Rehydrating after your ride will help your body temperature regulate, your muscles rebuild and repair themselves, and get your digestive system back on track. Hydration post-cycling can also help ease fatigue and allow for better heart rate recovery. This is because when you are well hydrated, it is easier for your blood to deliver oxygen and nutrients to your muscles.  

Route planning

Find routes with shade and water stops and start early!

Another consideration to make is finding routes with ample shade and water refill spots, depending on the length of your ride. Find those tree-lined gravel routes in the forests, or head up into higher elevations to escape the heat. If the routes near you don’t have these options, then be sure to start your ride early in the morning before the heat of the day. Regardless of where you choose to ride, it is crucial to take water into consideration. Running out of water in the summer could lead to severe dehydration, heat exhaustion, and even heat stroke. Keep in mind that natural water sources may be running dry in the summertime as well, so know your route and know your options. Gravel tends to take us to pretty remote places, so if store stops or natural creeks are not an option, consider doing a loop or figure-eight where you can circle back to your car for hydration replenishment. 

Sun protection

This one is a biggie! There are many scientific studies showing that prolonged exposure to the sun’s rays (in particular UVA/UVB rays) can cause skin cancer. Keep in mind, these rays are strongest in the middle of the day- another reason to plan your rides for the early mornings or late evenings. Be sure to slather on that SPF before your rides - and don’t forget SPF chapstick too, as there is nothing worse than sunburnt lips! Bring a little travel-sized sunscreen in your jersey to reapply approximately every 2-3 hours. I know, I know - no one likes the sticky, sweaty sunscreen feeling - but it beats melanoma! If you are riding at higher elevations, be sure to be even more vigilant with your sun protection, as the higher above sea level you are, the more UV radiation you are exposed to. Also, many cycling and paddling companies make sun sleeves - lightweight sun protective clothing, especially useful if you don’t like the feel of sunscreen. Another consideration to make is to ensure your base layer/jersey is made of UPF (Ultraviolet protective factor) materials. If not, you could be exposing your back to UV rays through your jersey without even knowing it!

The Little Things

Sometimes the little tricks like cooling neck ties, bug spray, and gauging your performance by effort and heart rate, rather than speed and power, can make a huge difference. 

Cool it! (with neckties)

You can find cooling neckties from lots of brands (or, you can DIY). These ties have crystals in them, and when you soak the tie in cool water and tie around your neck, the crystals have a cooling evaporative effect- giving you cool relief for hours without dripping. These neckties are reusable so you can use them all summer long and you can even rehydrate them during a ride to reactivate the cooling crystals. 

Bug Spray

Whether you prefer deet or a more natural bug defense, it’s recommended to have bug spray to protect from mosquitoes, ticks, chiggers, and the most dreaded of them all: horseflies! Some people treat their clothes with permethrin, which can ward off insects as well. Sawyer makes a permethrin insect repellent that doesn’t damage clothing. 

Take it easy on yourself

Keep in mind that during the hottest rides of the summer, your body is working extra hard to cool your body itself. It might mean that you are a bit slower, have less power, and fatigue more quickly than you do on the same ride in cooler weather conditions. This is probably not something you want to hear if you have a big gravel event on your fall calendar (I’m looking at you, Rebecca’s Private Idaho and The ‘Rad Dirt Fest -- or maybe Steamboat or Leadville is your poison this year). Using heart rate and relative perceived effort could be better training metrics to focus on during the hot season. But, if you’ve been suffering and sweating it out all summer - even if you are a little slower and powered down, once the temps cool, you will notice all the fitness that you gained over the summer. Don’t be hard on yourself if your summer rides aren’t quite up to par. 

What are some of your favorite tips for staying cool while gravel grinding in the summer months? Head over to our Facebook group Women Gravel Cyclists to share your own tips and tricks!