Nicola Rutzou
It’s the start of the Australian summer, so it’s fitting that we share our tips for cycling in the hot Aussie sun.
Ride early and late
There are several reasons for riding early, but one is sun exposure and heat. You’ll also avoid traffic if you ride early in the day. But if you can’t ride early in the morning, try a twilight ride to avoid sun and heat exposure.
And make sensible decisions if it’s super hot. Some days, it makes sense to stay home instead of heading out in the heat and potential hot winds, which are unpleasant and even dangerous to ride.
Wear sunscreen
Apply 50 plus sunscreen to all your exposed skin before you head out. It’s much easier to apply before you put on your jersey, and you avoid slopping sunscreen on your expensive cycling kit. And take a small tube with you so you can reapply it if you’re riding all day. Don’t forget your face, particularly your nose and, of course, your ears, which are not covered by your helmet. If you have short hair or wear it up, you also need to make sure you slather the back of your neck, and if you’re follically challenged, you might also need to apply it to your skull because most helmets have generous vents.
Stay hydrated
When the temperature is higher, you will need to consume more water to stay hydrated, so carry an extra water bottle or plan a few stops along your ride route to refill your bottle. Service stations usually have a tap you can use or even public parks, but check that the water is drinking water before filling it up.
Be proud of your tan lines
If you ride a significant number of kilometres on your road bike during summer, you will get tan lines on your legs and arms, which you will wear with pride. Even if you diligently apply sunscreen, you’ll still have shorts lines on your thighs and paler shoulders and hands.
Choose your jersey and knicks wisely
You can buy jerseys that actually have an UPF rating so keep a lookout when you’re shopping. If you’re particularly susceptible to sunburn, you can also buy sun sleeves for your arms, which are like arm warmers but are made of lighter fabrics and are often white. Lightweight, long-sleeved summer jerseys are designed to protect you from the sun while keeping you cool.
Good quality cycling clothing is designed to draw sweat away from your body, which also helps keep you cool. The same goes for quality undershirts, which somewhat counter-intuitively help keep you cool.
Wear good quality sunglasses
Plenty of cycling-specific sunglasses are on the market, so ensure you get a good-quality pair. They not only protect your eyes from the sun but also from drying out your eyes and from insects and other airborne debris. Photochromatic glasses that go lighter and darker depending on the amount of light are a great option.
Take it easy
In really hot weather, reduce your effort, ride a little slower, and perhaps choose a ride route with fewer hills to avoid overheating.
If you can take a coastal ride on a hot day, choose it over a hilly inland route.
Bushfire smoke hazard
The impact of bushfire smoke on an individual can vary significantly based on their current health and previous medical conditions and the current air pollution levels, so it is not a one-size-fits-all approach. It’s up to an individual rider to decide if it’s okay to ride based on their health and fitness level.
An excellent way to help make a decision about riding during times of questionable air quality is to check the World Air Quality Index (AQI). Each state and territory has live online updates on current local AQI levels. Plus, a phone app called Air Matters makes checking the local AQI data very convenient.
