Cycling in the Heat
Riding in the heat is part of summer cycling. Long days, early starts, warm roads, and sometimes conditions that feel overwhelming before you’ve even rolled out of the driveway.
I learned early in my racing career that heat does not care how fit or motivated you are. If you ignore it, it will catch you out.
This guide is for our community. Riders juggling work, family, holidays, and a love of being outside on the bike. These are the lessons I learned racing at the highest level that still matter just as much now.
Start earlier than you think you need to
The easiest way to manage heat is timing.
An early start can be the difference between a tough but enjoyable ride and one that feels like survival. Even an hour can make a huge difference once the sun is up and the air stops moving.
If you’re planning a longer ride, getting most of it done before the heat builds is one of the smartest decisions you can make.
Give your body time to adjust
The biggest mistake I see riders make is going straight into hot conditions without easing into it.
Heat adaptation takes time. Early summer rides often feel harder at familiar intensities. That’s normal. Start with shorter rides or reduced intensity and build gradually as your body adapts.
This isn’t about pushing through discomfort. It’s about letting your system learn how to cope.
Hydration starts before the ride
By the time you feel thirsty, you’re already behind.
Hydration starts well before you clip in. Drink consistently throughout the day, not all at once just before riding.
On the bike, sip regularly. In the heat, small and frequent works far better than trying to catch up later.
Plan your fluids and your stops
Cold fluids help more than people realise.
Freezing bottles overnight, carrying an extra bottle, or planning routes with places to refill can make a tough ride manageable. Heat is not the time to wing it.
Fuel matters more in hot conditions
Heat increases stress on your body and makes it easier to fall behind on energy.
Eat earlier than you think you need to. Keep it simple. Small, regular amounts are easier to tolerate than eating a lot once you’re already hot.
Salt matters too. Sweating more means losing more, and replacing it helps your body use the fluids you’re drinking.
Riding well in the heat is about staying ahead of problems, not reacting once things fall apart.
Adjust your pace and expectations
Heat is not the day to chase numbers. Power, pace, and perceived effort all shift upward in hot conditions.
That doesn’t mean you’re less fit. It means conditions are demanding more from your body.
Recovery matters just as much
Heat takes more out of you than you realise.
After the ride, prioritise fluids, food, and rest. Backing up rides over summer is about recovery, not toughness.
Final thoughts
Cycling in the heat is a skill. It improves with experience, patience, and good decision making.
If this guide helps you feel more confident riding through summer, it’s done its job.
— Chloe Hosking