Summer in Ireland, and indeed across Europe, beckons us outdoors. For us at VeloFlamingo, nothing beats the feeling of the sun on our skin and the wind in our hair as we pedal through scenic routes. But while the draw of summer cycling is undeniable, the heat can also pose challenges. Whether you're tackling the rolling hills of Wicklow or dreaming of sun-drenched rides in the Alps, staying safe and comfortable in warmer temperatures is paramount. This blog post is your essential guide to navigating those warmer rides, focusing on hydration, sun protection and choosing the right breathable summer cycling apparel.
Hydration: Your Summer Cycling Superpower
When the mercury rises, your body works harder to regulate its temperature, primarily through sweating. This means you're losing fluids and essential electrolytes faster than you might realise. Proper hydration isn't just about avoiding thirst; it's crucial for maintaining energy levels, preventing cramps, and keeping your mind sharp – especially important when you're navigating traffic or technical descents.
Here’s one big thing to keep in mind though - you gotta drink before you feel thirsty! This is perhaps the golden rule of summer hydration. By the time you feel thirsty, you're already starting to dehydrate. Aim to drink consistently throughout your ride, taking small sips every 10-15 minutes. For a typical summer ride, carrying at least two large water bottles (750ml or more) is a good starting point. If you know your route has limited refill opportunities or you're planning a longer spin, consider a third bottle or even a hydration pack.
Water alone isn't always enough, especially on longer or more intense rides, or in particularly hot conditions. When you sweat, you lose electrolytes – minerals like sodium, potassium, and magnesium that are vital for muscle function and nerve impulses. Replenishing these is key to preventing fatigue, muscle cramps and even low sodium levels). This is where electrolyte tablets or powders become your best friend. S imply drop a tablet into your water bottle or mix in some powder, and you'll be replenishing those lost minerals as you drink. There are many fantastic brands available, often with a subtle, refreshing flavour. It's a small addition that can make a huge difference to your performance and well-being, particularly if you're cycling abroad in a hot country where your sweat rate might be significantly higher than you're used to in Ireland.
Don't stop hydrating once you've dismounted. Continue to drink water and electrolyte-rich fluids after your ride to aid recovery. Smoothies with fruit, vegetables, and a pinch of salt can also be excellent for rehydration and replenishing nutrients.
Sun Protection: Shielding Your Skin
The sun's rays can be incredibly strong, even on seemingly overcast days in Ireland. When cycling, you're exposed for extended periods, making sun protection non-negotiable. Sunburn isn't just uncomfortable; it increases your risk of skin damage and can severely impact your energy levels on a ride. This is where our old friend the high-factor suncream comes in. Your best friend. Always apply a high-factor, broad-spectrum suncream (SPF 30 or higher) before you even get on your bike. Pay particular attention to exposed areas like your face, neck, arms and legs. Oh - and your ears. Don’t forget the little ears. We did on a few occasions and it is so awful when they go bubbly and painful.
Suncream wears off, especially when you're sweating. This is where your mid-ride coffee stop (or indeed, any stop!) becomes an opportune moment for reapplication. Make it a habit to quickly top up your suncream on your face, arms and legs. It takes mere seconds but offers continuous protection. Keep a small tube in your jersey pocket or out front bag for convenience. And a good high factor lip balm is good to carry too.
While we'll delve into breathable fabrics shortly, remember that clothing offers excellent sun protection. Lightweight, long-sleeved jerseys designed for summer can actually keep you cooler and more protected from the sun than going bare-armed. Consider a cap under your helmet for added sun protection for your scalp and face. Don't forget your eyes – cycling-specific sunglasses are crucial for protecting your vision from harmful UV rays and preventing eye strain.
Breathable Summer Cycling Apparel: Dress for Success
What you wear plays a huge role in your comfort and safety when cycling in warm weather. At VeloFlamingo, we understand the importance of combining performance with style, especially when it comes to summer cycling clothing for women. The goal is to choose fabrics that actively help your body regulate its temperature, wick away sweat, and provide sun protection.
You’ll know this already but cotton is a no-go for summer cycling. It absorbs sweat and stays wet, leading to chafing, discomfort and actually making you feel hotter. Instead, look for technical fabrics specifically designed for cycling. These are typically synthetic blends (polyester, nylon, elastane) that are engineered to:
- Wick Moisture: They draw sweat away from your skin to the fabric's outer surface, where it can evaporate quickly. This evaporative cooling effect is what keeps you feeling dry and cool.
- Be Highly Breathable: The fabric construction allows air to circulate freely, further aiding in cooling.
- Offer UV Protection: Many modern cycling fabrics are treated to offer a degree of UPF (Ultraviolet Protection Factor), providing an additional layer of sun protection.
Essential Summer Cycling Kit:
- Lightweight, Short-Sleeved Jersey: Look for jerseys made from super-lightweight, mesh-like fabrics. Often, these will have full-length zips for maximum ventilation. Unzipping your jersey on climbs can dramatically increase airflow and cooling.
- Summer Bib Shorts/Shorts: Padded shorts are crucial for comfort, but for summer, opt for lighter fabrics. The chamois pad should also be designed for breathability.
- Base Layers (Yes, Even in Summer!): A thin, moisture-wicking base layer worn under your jersey might seem counterintuitive, but it actually helps to move sweat away from your skin more efficiently than a jersey alone. It acts as a second skin, enhancing the wicking process and keeping you feeling drier. You’ll find a few over on our online shop HERE
- Lightweight Socks: Avoid thick, heavy socks. Opt for thin, breathable cycling socks that wick moisture to prevent hot spots and blisters.
- Arm Warmers/Knee Warmers (for changeable conditions): While it might be scorching at the start, remember that if you are climbing mountains, the weather can change dramatically. A sunny ascent can quickly turn chilly at the summit, and it can get quite chilly while descending, even on a hot day. Lightweight, packable arm and knee warmers are perfect for these situations. They can be easily pulled on or off and stashed in a jersey pocket. This is especially true if you're cycling in mountainous regions abroad, where conditions are notoriously unpredictable.
- Gilet/Packable Jacket: A super lightweight gilet or packable windproof jacket is another essential for changeable conditions, particularly for descents or if the weather turns.
Cycling Abroad: Adapting to Different Climates
If you're planning a cycling holiday in a hotter country, all these tips become even more critical. Your body may not be accustomed to the sustained high temperatures, and the risk of dehydration and heatstroke is higher.
- Acclimatisation: If possible, allow yourself a day or two to acclimatise to the heat before tackling long or strenuous rides.
- Start Early: Plan your rides for the cooler parts of the day – early mornings are often best in really hot climates.
- Know Your Route: Research water stops and potential shade along your chosen route.
- Listen to Your Body: Don't push yourself beyond your limits. If you feel dizzy, nauseous or excessively fatigued, stop, seek shade and rehydrate. Your health and safety are paramount.
At VeloFlamingo, we believe that by prioritising hydration, sun protection and choosing the right technical apparel, you can truly embrace the joys of summer cycling, whether you're exploring the stunning landscapes of Ireland or venturing further afield. So, top up your water bottles, slather on that suncream, pull on your favourite VeloFlamingo kit and get ready to beat the heat!
See you on the road soon friends…..X
