【Cycling Topic】As the scorching summer approaches, riding a bike outdoors can feel like being in an oven. Here are five key points for summer cycling, so don't let the blazing sun dry up your enthusiasm for cycling!

Ride with the Sun, Enjoy Summer Cycling Safely

As we transition from the rainy season to the sunny days of summer, it's the perfect time to go cycling and enjoy the beautiful scenery. However, the scorching sun hanging in the sky seems to deter cyclists from venturing out. The soaring temperatures close to forty degrees Celsius often make people hesitant to leave their homes. In this article, I will share some tips to help you ride safely in the summer, despite the outdoor "oven" conditions. While we can't reduce the temperature of the great outdoors, we can effectively mitigate the risks associated with extreme heat and increase your willingness to go cycling!

Whether you're cycling or engaging in any outdoor activities during the summer, the main concerns are sunburn and heatstroke. Sunburn can cause skin damage, and heatstroke, if severe, can pose even greater risks. Heatstroke, also known as heat exhaustion, is primarily caused by prolonged exposure to hot environments, excessive sweating without adequate replenishment of salt and water. In more severe cases, it can lead to heatstroke, where the body is unable to dissipate heat, resulting in dangerously high core temperatures. This can lead to symptoms such as dizziness, seizures, and even life-threatening conditions.

For riders who can't give up cycling even in the summer, it's important to be prepared for the risk of heatstroke. It's crucial to not only understand how to handle heatstroke but also take preventive measures to reduce the chances of it occurring. By following these five key points before every cycling trip, you can ensure a safe and enjoyable journey throughout the summer.

1. Route selection

First and foremost, route selection is the first key point when cycling in summer. Some cyclists may have the habit of heading out without a set route, but this adventurous mindset can be risky during the summer. In Taiwan, you can feel the heat of the sun as early as 7 a.m. In such temperatures, wandering aimlessly without designated rest stops or refueling points can greatly increase the risk of heatstroke.

I would suggest setting the route, distance, and estimated riding time before heading out for each cycling session. It's important to consider the weather conditions for the day as well. Here are some recommendations:

Luckily, Taiwan is filled with mountains, so opt for routes that take you through mountainous areas. Riding uphill in the mountains during summer can provide better shade and make your cycling experience more comfortable.

When cycling on highways or in rural areas, plan your rest stops strategically. While convenience stores are abundant in Taiwan, take the time to select rest stops that are conveniently located along your route, especially during midday. Take a break, refuel, and then continue your journey.

If possible, start your ride early in the morning. During summer, the sun rises earlier, and temperatures rise quickly. By setting out in the cool morning hours, you can complete your training or ride early and avoid afternoon thunderstorms.

2. Sun Protection Preparation

For those who ride their bikes frequently during the summer, it's inevitable to get a cyclist's tan from sun exposure. Some may see it as a badge of honor, while others prefer to avoid it. Regardless of your preference, it's important to take sun protection seriously and ensure the safety of your skin. Sunscreen is a must-have, and you can also consider using arm sleeves, leg sleeves, and headbands for added protection.

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3. Adequate Hydration and Nutrition

Next is the most important aspect - replenishing your body's needs. During summer, you sweat a lot, and it's crucial to replenish your fluids and electrolytes. Apart from planning rest stops along your route, it's essential to come prepared with sufficient hydration. If you have two water bottle holders, consider carrying one bottle of water and one bottle of sports drink. Additionally, have salt tablets on hand to replenish electrolytes at appropriate intervals, such as every ten minutes for fluids and every thirty minutes for electrolytes. Don't wait until you feel thirsty or close to cramping to replenish - this is a key strategy to prevent heatstroke.

4. Maintenance Tools

That's why it's important to be prepared with maintenance tools when cycling outdoors. With Bone's cycling tool kit, including tire levers, a wrench, and an air pump, you'll have everything you need in a compact and portable package. The universal mounting system is suitable for all bikes, ensuring that you're ready for any repair on the road. Say goodbye to the fear of a flat tire with Bone's cycling tool kit!

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5. Ride together with companions

Finally, in such hot weather, it is important to avoid riding alone. Find good cycling companions to ride together. Sometimes, the salt tablets from your cycling buddies or the tool kit from your fellow riders can come in handy and help each other. Riding together not only ensures the correct route but also provides mutual encouragement and support. Let's have a fun and safe journey together!

Riding in the summer is not scary, but what's scary is neglecting the potential harm that heat can bring. Some cyclists jokingly talk about undergoing heat endurance training, but excessive heat endurance can actually lead to heat exhaustion and heatstroke. It's important not to push yourself too hard and risk harming your body. I hope all riders can make adequate preparations and plans before setting off. Even though the weather is hot, you can still enjoy the pleasure of cycling!