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6 Ways To Cope With Hotter Temperatures After A Turbo Winter


By Columnist Genevieve Whitson – Professional Cyclist 


Photo Credit: Rob Annis, 2007


Many riders in cooler countries are now looking to get off the turbo and jump on their cycle, which can be a shock to the system due to a change in temperature. We look at how you can avoid this and get fitter faster.

Tip #1 – Acclimatise the Body

If you have spent the majority of your offseason inside on a turbo trainer to avoid the freezing cold (for anyone based in Europe), then you will need to be patient with your body as the weather heats up. This also goes for those who decide to head somewhere hot to train for a few weeks or longer.

The biggest problem that occurs is that living in a cold climate means your body has become adapted to cooler temperatures. Therefore, those who don’t acclimatise to the change in temperature can find that they feel completely wiped out by the heat after just a day or so.

Tip #2 – Ease Into It

To overcome fatigue, ease into riding outdoors in a warmer climate. Also look to do outdoor activity before the hotter weather hits to help your body adjust. For instance, a few weeks before you head away spend some time in a gym that has a sauna or steam room.  Slowly get your body used to warmer temperatures.

Tip #3 – Dress Appropriately

Start thinking about clothing/equipment options for the new climate. Have you packed enough water bottles and sports drinks with electrolytes? Do you have proper cycle wear that is breathable and comfortable to ride in? After all, no one wants to ride in their thermal bibs in 30 degrees plus.

Tip #4 – Pack Essentials

Pack a first aid kit equipped for hotter conditions (including 50+ sunblock). While this may sound a bit over the top,  it makes complete sense if your body is not used to hot conditions. Heat stroke and sunburn are not cool at all and also pretty dangerous.

Tip #5 – Map Your Ride

Have a look at a map, Strava or Google Maps and see what the local ride circuits are like. Is the terrain really hilly? Will four hours really feel more like seven in the blazing heat? A little bit of homework before you arrive could save you some stress.

Tip #6 – Take It Easy

When you start riding in the hotter weather, take it easy the first day and do a shorter ride. Give your body time to adapt to the heat. And last but not least, make the most of any accommodation options that have a pool. Water is an excellent recovery aid for the muscles, so why not make the most of it and bring a swimsuit.

Thanks to my sponsors at www.genwhitson.com. You can now find me on Twitter @GenWhitson https://twitter.com/GenWhitson.

About Our Cycling News and Review Columnist

Jarlath-Cross-20131-960x576_GenevieveGenevieve Whitson is a NZ born, British/Scottish cyclist, based in Edinburgh, Scotland. Gen has a raced at the highest level for Road, Cyclocross and Mountain biking, have competed in four World Championships, multiple World Cups as well as riding professionally on the road. Gen has raced all around the globe on the road bike and is currently riding for a Belgium team, Isorex competing in all the major spring classics.

Highlights of her career include gaining a top 30 finish at the World Cyclocross Championships, a stage win in a major USA road tour, and winning the 2015 Scottish National Hill Climb Champs. Gen also loves riding rickshaw in Edinburgh for strength training on the side. She also is heavily involved in supporting/mentoring up and coming female/male athletes to ride to their potential. Her mantra on the bike is: Eat the pain…



Disclaimer: The information published in this column is the author’s own professional and personal knowledge, and opinion. This information and opinion are not substitutes for professional medical advice or diagnosis. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding any medical condition and consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard professional medical advice or delay in seeking it because of something you have read on InShape News.

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