Summer Heat Survival Guide for Mountain Biking
Summer is supposed to be the ideal time to be a mountain biker. The days are long, the light is plentiful, and there’s no more of the snow and mud that blanket the best trails during the winter and shoulder seasons. Everything is pretty much perfect. Until the dog days of summer roll in, the thermometer starts hitting triple digits—and suddenly, things aren’t quite so perfect any more.
As climate change becomes an increasingly real threat, summers are getting hotter and drier in many parts of the world. And while overcoming a certain amount of weather-related discomfort will always be a part of most outdoor sports, there are some real hazards that come with riding in seriously hot weather. To make your mid-to-late-summer riding is as fun (and safe) as it can be, we’ve pulled together a few of our top tips for surviving the sweaty season.
GO EARLY (OR LATE)
We love sleeping in as much as the next person (possibly more), but during the hottest times of the year, starting your ride early enough in the morning can be the difference between an epic adventure and a miserable, sweaty slog. If you really want to dial in your ride times, check the hourly weather forecast and work backward from whatever time you want to be finished.
If you’re more of a night owl than a morning person, you may want to consider investing in a set of bike lights and hitting the trails after dark. It’s a great way to make the same old trails feel exciting and new again, since everything looks different under the lights. As an added bonus, you’re much more likely to have the trails to yourself.
PICK YOUR SPOTS
In addition to planning your rides during cooler times of the day (or night), picking the right places to ride can make a major difference. If you can, try to avoid routes with relentless sun exposure and limited shade. Direct sunlight can really zap your energy, so seek out trails that meander through wooded areas and give you plenty of shady spots to pull over for a water break. And speaking of water…
STAY HYDRATED
It doesn’t take a sweatologist to know that you sweat a lot more in hot weather. That means hydration is critical to avoiding issues like cramping, dehydration, and more serious conditions like heat exhaustion or heat stroke. Whatever your normal volume of water you usually carry on a ride, you’ll likely want to increase it by at least 50%.
Also remember that proper hydration starts well before your ride—the day or night before, even. You can’t just show up to the trailhead after drinking 4 cups of coffee and zero water, and rely on whatever is in your bottles or hydration bladder to carry you through. Plan ahead, and hydrate ahead of time. Your body will thank you.
KNOW THE SIGNS
We’re not talking about trail signs. We’re talking about the signs of heat exhaustion and heat stroke, which can still happen sometimes even with careful preparation. If you or someone you’re riding with feels dizzy, lightheaded, nauseated, or excessively thirsty, those could be symptoms of heat exhaustion. People usually recover from heat exhaustion within 30 minutes or so, as long as they’re able to cool down, get out of the sun, and get enough to drink.
However, if someone has stopped sweating but still feels too hot, or is showing signs of confusion or non-responsiveness, those could be signs of heat stroke—a much more serious condition. If you suspect someone is suffering from heat stroke, they need immediate medical attention.
PARDON OUR DUST
If you live and ride in drought country (which is basically half of North America at this point) keep in mind that trails tend to dry out and get really dusty during the hottest time of year. Those berms you were railing at top speed during hero-dirt conditions may be a little loose and slippery after baking in the sun for several rainless months, so consider taking things a little easier at first.
Also, keep in mind that those really dusty conditions can be pretty tough on your bike and its components. Make sure you’re lubing your chain regularly, and wiping down your suspension stanchions of any excess dust after every ride. A clean bike is a happy bike—as long as it gets the chance to get dirty again soon. For maintenance tips on
how to wash your bike click here and for tips on
how to maintain your bike click here.
HERE COMES THE SUN
Protecting your skin from sun damage should be a priority all year round, but it’s especially important under the intense summer sun. Make sure to wear a good sweat-resistant sunscreen and reapply it regularly. Even if you have darker skin that isn’t prone to burning, using sunscreen still helps reduce the risk of sunspots, wrinkles, and skin cancer.
Long-sleeve UV-resistant shirts or bike jerseys can also be a great idea if your usual trails don’t offer much in the way of shade. Any extra heat retained by the additional fabric is often more than balanced out by the benefits of keeping the direct sunlight off your arms.
Mountain biking during the height of summer can be some of the best riding of the year, if you take the right steps to plan for your ride. We can’t promise it’ll be as comfortable on the climbs as a 60-degree outing during the spring or fall—but hey, that’s what cold showers after the ride are for. Fill up those water bottles and bladders, and get out there!
TJ Parsons is a semi-reformed snowboard bum who now has a semi-adult career as a professional writer and creative. He's a self-proclaimed perpetual intermediate who thinks the outdoors are for everyone, and who wants to help dismantle gatekeeping and elitism in outdoor sports. When he's not squeezing brain juice into a keyboard, you'll find him riding boards or bikes throughout the Intermountain West.
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