Why Heat Is Killing Your Cycling Performance!
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- Опубліковано 12 вер 2024
- How much does heat impact your cycling performance on the bike? Do you ride slower as you get hotter? Is black cycling kit worse than white kit? What can you do to make yourself faster in hot conditions? With the help of Dr Lee Taylor, researcher and scientist at Loughborough University, Ollie Bridgewood has been finding out the answers to these questions and more!
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Do you consider heat when training? 🥵
I live in north Africa, in August it's often 30°C at midnight..... there are only two things to fear : being under the sun for extended periods (more than one hour)and melting tarmac roasting what's left of my skin.
I never ride when the sun is up.
As a Ex Yorkshireman, Living in Australia I find my optimum operating temperature is around 28c now. humidity does not worry me at all. Summer this year has been getting quite warm alot of 35c days with high humidity. Worse part is that the sun is quite fierce and piercing at those temps. So on those days a 5 hour training ride is not on. I cannot stand the cold anymore so have gone soft, was in the uk a while back. And 10c was freezing to me, and locals stripped to racing gear.
Yes....I love it. Automatic go for a ride day. But I also live in the North; humidity isn't usually a problem, and hot days are still rare.
I do do my indoor training without a fan, and if I can, without opening a window partly with heat acclimation in mind.
Living in Louisville Kentucky, which is south of Mallorca for reference, heat is a consideration in summer. Light jerseys and time of day are important factors.
Paraphrasing what they used to say in certain colonies, “only mad dogs and Englishmen go out in the noon sun (wearing black jerseys)”😮
As a Finn I do not do well in heat despite going to sauna all my life. Just not in conjunction with cycling, only swimming so far. I had not heard of alcohol based sun screen. Beer recovery during ride? In my town the police has breathalyzed cyclists and the first fines have been issued. Wonder if sun screen influences alcohol test.
I found using white arm coolers actually cooler than bare arms...as long as they were damp from sweat. Reduces the straight solar load. Don't let them get dry though. Also reduces the need for oily sunscreen that blocks sweat production.
Out of curiosity: what is your skin color? Mine doesn’t have much solar load 😂
Foolishly I didn't apply sun cream on a cloudy day and was burned, in Portugal. I then had to wear black roubaix arm warmers for the next 5 days to allow my skin to recover. I found that while they weresweaty they did feel cool in the breeze as I cycled. Maybe because I didn't have oily sun cream on? I'll definitely look for the alcohol based stuff.
This is great info. I currently live on the Gulf Coast in the US, and have lived in Malaysia in my recent past, but this past summer has been brutal. One of the things I’ve learned from living in hot zones is to try to minimize A/C use in the summer as much as possible, not only from an expense standpoint, but also for acclimatizing to the heat.
This is one thing that Americans are irritating about. Freezing temps indoors ruins the acclimation to the hot temps.
Great guest and interview. Exceptionally valuable to hear this guy speak. I'm in Florida where quite high heat and humidity is a given for 4 or 5 months every year, and this is often a show-stopper for outdoor cycling, I'm interested in every data point that can help me deal with it.
Really? I just ride. 100+ degrees is fine
@@Shadowboost Well congratulations. Is there anything else self-serving and rudely dismissive you'd like to say?
@@user-cx2bk6pm2f how about you HTFU both outdoors and in the comment section?
Brilliant 👏 👏 👏 One of the most useful and well answered videos GCN has ever produced. Many thanks from Australia where it gets damm hot 🔥🚴🥵🇦🇺
Simple trick- If it's over 85-90 F (30+ C), freeze your water bottles completely solid. Don't worry, they'll be melted enough to drink within 20 minutes, and the water will be cool for roughly an hour.
agreed, this helps significantly
that's not even that hot
Great vid, Meanwhile It's December in the U.K and the only things that are killing my performance are Cold wet roads, freshly cut hawthorn hedges, glass and flint and the insane amount of food in my house this Christmas.😵💫
How does GCN do this... always asking the same questions I have. Brilliant 👍
Very interesting that alcohol based sunscreen beneficial to sweating. Another video on hydration and post-ride recovery could be good Dr.B
When mountain biking in the forest and have protection from the canopy I don't wear sunscreen, but for road and gravel rides I do. I've always attributed the extra body heat from road and gravel rides to being in the direct sunlight and heat off the road. I'm sure these are still big contributors, but I'm certainly going to consider my choice of sun block now, too.
One related theme to add: What to drink and eat in extremely hot conditions. My 50 years experience in a tropical climate tells that you should not underestimate the loss of salt during long rides, especially in competition. Using any commercial drink with the 'normal' solution of salt and minerals proves to be insufficient to replace the salt you are losing. Some riders even recur to using salty licorice or other stuff to keep up. Surely not recommendable in normal conditions. Looking forward to another great video.
Living in Japan with pretty hard condition summer (super hot and super humid), one of the best trick against heat is using peppermint oil. It can reduce the temperature body of several degrees celcius and as a bonus it prevent from bad smellling sweat. A lot of cyclists use this around me, and it completely transformed my riding experience through summer for the best. Eating some ice lolly is also a good idea to cool down from the inside of the body.
Peppermint oil as body cream? Let us knew the solution.
spray bottle like applying body spray, legs, arms, back and chest, don't put it on your face@@radzia1010
I preferred the look of the red GCN kit. I am not suggesting just going back to that but a new design that is more red and less black would be good.
I purchase one of the light blue GCN jerseys that used to be offered and really enjoy wearing that on outdoor rides.
GCN's clothing sponsor Castelli makes the Climber's Jersey, which is designed for up to 40 degrees Celsius temperatures. Perhaps GCN can supply its staff with such Climber's Jerseys with GCN branding, as well make it available on their online merchandise.
Suncream related, worth speaking to suncream formulators. There are two types of sunscreen buts its, not really a oil vs alcohol option, rather chemical vs physical . The organic /chemical sunscreans will warm the skin, due to the mode of action. Physical sunscreens (zinc or titanium oxides) literally reflect uv, although I've not looked for data on how that affects skin data
This was great. Thanks for doing it. I've always appreciated these interviews with experts.
Well, it does for sure. I live in Japan and i feel comfortable running/cycling fast all throughout November-April, but as it gets hotter and more humid I just can't keep the same speed and distance, until I'm forced to stop altogether, when even in the night temperature doesn't drop to lower than +28 and 80% humidity 🥵
I love riding in the hot weather , usually it’s when I am Italy…. And it’s great… my best rides, my best memories…. I don’t really care whether I am faster or slower …. I feel faster because I am more motivated and happier …
It's mid December and you're posting from the UK
Have you put the radiator on too high?
It's in the name GLOBAL Cycling Network 😂😂😂
@@7gibbensstatistically most land mass is on the north side of the globe, so are most people
@@ivarbrouwer197true. So we shall continue to ignore everyone else, and go on about our day. No where in English history had that been a bad idea 😂
@@SamuelLudden well.. colonialism might not have happened. Also, GCN has GCN Japan, Germany, Italy etc.. GCN Australia? It’s basically a foreign language and they are already heat climatized already
@@ivarbrouwer197 That just makes the North more dense. 😊
Thanks for this video - especially the sunscreen advice! Very helpful. I’m one of those who have given feedback about the darkness of the GCN kit, and the need for a white one. I see it like how pro teams have a home and away kit. Having lived and cycled in SE Asia for the last 10 years, the need to control heat transfer on the bike is essential. I’ve found a couple of good jerseys, but please also consider how hot the lower back of black bibshorts can get too! This has been uncomfortable late in a ride. I’m not suggesting white bibshorts by any means, but a consideration would be great. I love your channel! And love to see GCN more represented in SE Asia!
I have lived in NE Thailand for the last 8 and a half years and am still not heat acclimated. Our winters are 30C +, come April/May you can expect 40C and 100% humidity. I stopped racing because I cannot cope with the humidity. You are sweating just putting your gear on 😂 😂
Heat acclimation is necessary. But wouldn’t the training performance (impact) suffer? What’s the trick? How to balance heat acclamation and training impact?
Do your hard sessions in the cool of the morning or with the fan turned on when training indoors. Do your easy sessions when it’s hot, or with the fan turned off.
Glad to officially hear that black kit is bad. I figured this myself and only wear black jerseys on cool days. I’ve learned the value of light colour kit on hot and sunny days. I won’t buy GCN kit because it’s always black or very dark.
I wear a cycling cap. When I feel I’m flagging, I stop and thoroughly soak the cap in water. A cool head helps. I’m in Australia
Personally I thrive riding in the heat, its that cold has far more influence on my performance.
One of the best presentations you’ve done! Keep up the good work!
Interesting to hear about the alcohol-based sunscreen. I never heard of it before, but I’m notorious for not using sunscreen anyway. One thing I have done for years is to fill (with a bit of room for expansion) my water bottles the night before, and leave them in the freezer overnight. Great for riding or hiking on hot days, but I never thought there were actual benefits to it.
That was a super “cool” video! Thanks GCN.
I do wish the conversation would have gone into electrolyte loss and replenishment, but fair game if that is not Lee's area of expertise. I keep hearing that drinking pure water on hot rides is not good, and may actually be bad by diluting your system and contributing to dehydration. I'm considering either adding table salt to my water bottles or buying a drink mix... but not sure what is best.
Well, that's a relatively easy one, though answer is lengthy. It depends.
If your ride is limited to, let's say, 2 hours, you will probably get away with tap water. The most important is to avoid dehydration and somewhat lower body temp with fluids consumption (as it takes a lot of energy to bring water temp to body temp). If your ride is longer or extremely strenuous, it might be beneficial to start drinking electrolytes after that. We do lose mostly NaCl with sweat, but also some K, Mg etc, so once again - NaCl could do just fine, sport drinks would be better probably. Just be sure to get concentration about right for easier absorbance.
One interesting thing I've found out living in humid and hot environment - drinking sport drink when you don't need one, might make you sweat more, compared to plain water.
Also, you could add glucose tablets to your drinks - will somewhat aid in fueling mid-ride.
After the ride, you can have a sport drink or milk, for example - will also help you regain water and electrolytes.
@@dtsybulskyi Excellent, thank you so much. Jesse Coyle, of Nero Coaching fame and guest on the Chris Miller podcast, seems to fully endorse NaCl and sugar in water bottles, of course length and intensity dependent. He seems to be somewhat new to coaching, though, and so I wasn't sure how much weight to give him, but maybe he is right after all. Thanks again... I'll give it a shot this summer.
I live in Canada so heat is never a concern. That said the couple of days (if I'm lucky) where it gets to +35 Celsius I'm definitely faster than when it's +10. I find that my legs do not need a warm up when I start out when it's +30c or above
Gotta love that halo round Ollie’s head 😂
Perfect timing, so hot here in Brisbane, Aus!
So, next iteration of the kit will be all white with GCN text and logos black or red? 👀
Great video. Living in Arizona I found this really helpful
I absolutely hate experience with what heat can do. My outdoor FTP in Doha was around 180 whilst my indoor FTP at the same time was 280. Temperatures over 43 degrees basically threw my body into “limp mode” from the first turn of the cranks. Visiting the US this winter for the holidays, I am riding in 16 degree air in the basement and suddenly I have 35 watts on my FTP that weren’t there two days ago when it was 24 degrees and I was riding in Central America. At this point, I am more concerned with my condition-dependent FTP than my optimal-condition FTP of 315
Cool! Hot and Cold weather GCN kit! 😊
Really useful, excellent! Thanks Ollie and Lee. I use Altruist sunscreen and find it brilliant. 🎉
Why are you asking this question now?! I’ve just broken my hip slipping on the ice. Or am i just assuming everyone is in the northern hemisphere?
Get Well soon
Thanks, what i need is a vid on keeping rubber side down in icy conditions. @@tomahoks
@@kevcroft2815too late for that too I recon… I sympathise.
GO Ollie GO !!!! great timing as I experience excessive HEAT conditions EVERY winter and need some HFTH - HELP FROM THE HEAT !!!
Great video and info. Keep them coming.
Radiators and high performance computer coolers are black as black radiates heat the best. Paint your radiator white and it loses efficiency very quickly. Likewise if you get a bare aluminum radiator paint it black and it will be hugely more efficient.
I was thinking the same there's more to black than simply it gets hotter in the sun. The sky is very cold and anything black will as you say lose more heat, especially if exposed to the sky.
然而,多數的自行車運動是在白天舉行,所以一但陽光出現,淺色衣物會比深色衣物還得涼爽
Change the GCN jerseys to white.. the white jersey that Andrew Feather wears when he does GCN content is so cool!
It would be interesting to see a graph of color jersey's and which on keeps you cooler between Black to White. Thanks Ollie very interesting.
A really interesting film.
While Lee said that bare skin is more effective at cooling than wearing clothing, is that true with technical fabrics? Does the wicking effect accelerate evaporation and therefore improve cooling?
I understand that the chemical reaction in sunscreen with UV is exothermic, so that wearing sunscreen actually increases temperatures. It would be interesting to understand if the overall effect of sunscreen is to increase or decrease temperature.
Scottish Highlands...pray tell, what is this "heat" thing you speak of?? (I Zwift now with windows open and the Vacmaster 54 on "3"... might get some heat for a week or two when Sprautumn arrives)
Thanks for making this video. this will be helpful for the SoCal inland summer heat.
I love that you kept the cat bit in. Great information though!
Very interesting. I'm trying to improve my heat conditioning (at the moment with regular sauna).
I really struggle with heat in summer. When riding in 20c plus, I regularly swim/dip throughout the ride (I'm in Sweden - loads of lakes). On a full day out, it can be 4-5 dips over the course of the ride. I genuinely feel that I need this, and thanks to this video, now I understand why 😁
Perfect for us here in Australia..
That was very interesting. One question I had was does frequently pushing the body beyond 40 degrees for short periods have any long-lasting health implications, as it is known that heatstroke (often defined as body temperature above 40 degrees) can cause damage to the brain, heart, kidneys and muscles.
dealing with heat in December !!! make aslo a video in august how to ride in the rain or in the cold ,
In the UK, a rainy ride in August isn't always out of the question!
Talking about white clothing: have a look at what the Norwegian triathlon team suit looks like, the one they used in the last summer olympics. It's fugly, but effective.
Great information. I'm in Western Canada and it isn't humid here (very often) but it is very sunny and can get very hot. I've avoided sunscreens most of my life - many don't play nice with sensitive skin - but the older I get, the more that feels irresponsible. The prospect of an alcohol-based sunscreen is interesting. Off to see what I can find.
Does the “Cold Black” material actually work with temperature regulation? And if so why don’t more companies use it in black kit?
Can we expect to see white GCN kit in the store, in time for summer riding season? 😀
Now I know why I literally melt on hiking and mountainbiking climbs, but not on bike clims: Twice the speed.
During really hot weather, I wear sleeveless jerseys, zipper wide open. I with they'd produce shorter bike pants.
A question for Ollie and the other TT bike fans. Specialized appears to be getting out of the Tri/TT bike market (i.e. the Shiv line). What is health of the Tri/TT market? Is this type of bike becoming an even more niche product?
TTs and triathlons are very niche and specific disciplines that even pro riders don't partake in many competitive hours over a season. The major aero arms race in particular has also meant no affordable entry points for event specific bikes as they are otherwise highly impractical for everyday riding. There was a time where some affordable TT bikes were made which just had cheaper alloy frames as opposed to carbon ones, when aero tuning was still basic teardrops. But they weren't big seller's so nearly every brand that made one stopped making them and only produce the high end ones now. The UK Time Trial scene has adapted this by introducing a road bike category (which back in the day of steel frames and friction shifers was pretty much default) as new and budget conscious competitors would almost be priced out of the opportunity to be competitive.
@@matt_acton-varian side note, how I wish the USA would embrace the UK TT experience!
@@velocybirr It is fairly unique. The UK has it's own governing body, the CTT, which has no affiliation to the national cycling body British Cycling nor to the UCI. It's primarily a club driven enterprise with local "club" events held regularly, with "Open" events serving ranking points to obtain qualification to the national championships. Courses are primarily to a set distance or time frame (10, 25, 50, 100 miles, and 12 or 24 hour events) and attracts a variety of riders and equipment choices. Any bike is legal but the front wheel cannot be a disc wheel and front/rear lights are mandatory. It's very different to how an organised mass start event feels.
Love the heat wish we had more of it here in Canada.
Apply sunscreen once a day. That's funny, you can't do that in Australia. 50plus and every 2 hours. Will try the alcohol based ones though.
Commented to GCN years ago about the black kit. Would not wear black here in Texas for much of the year. And black helmets???
My ideal temp for riding is between 10 and 15°c
Hey GCN, at 17.34 there is mention of a potential conflict between heat acclimation and altitude training. My question is as follows. Suppose a recreational athlete is well heat-acclimated at sea level where the environment is hot and humid. He then goes on to high altitude for say, 3 weeks, hoping to derive some benefits from high altitude training. (1) He returns to sea level at the same hot and humid climate intending to run a marathon or ride a 100km race in say, 2 weeks’ time from arrival. Would the potential conflict referred to above kick in - i.e. will there be any benefit at all from the high altitude training or will such training compromise/ruin his already well heat acclimated body?) (2) Suppose now he returns to sea level to a much cooler climate with little humidity hoping to run or ride as stated above. Will there be any advantage to such high altitude training and will this be compounded by his well heat acclimated body?
I used to cycle in Singapore and Japan when living in those countries. I was always using white UV protective sleeves but Lee mentions that its better to expose skin as much as possible. Any comments ?
Nothing better than riding first thing in the morning on a hot day and seeing the sun rise etc
Great vid
I thought I was slightly mad leaving the fan off while on the turbo trying to spend as much time training at temp as I could (Yorkshire not exactly perfect location for heat aclimatisation) - seems its actually a solid idea
I [just about] did the Etape last year and nothing could prepare you for the brutal heat of a alpine climb at over 40 degrees
Any tip for recreational riders (without access to support crew / ice vests / ice socks) taking on such events as the Etape in extreme heat are very welcome - as I foolishly signed up for next year's event which will very hot as in the very south of france
Definitely looking into alcohol based sun cream
Very good. You missed loose v tight kit. Ok there is an aero penalty but could there be a temperature benefit?
I'd have thought having a layer of hot air trapped in the clothing would be a bad thing, you'd want it to leave your vicinity quickly.
@@stevemawer848 Yes, but loose clothing is better ventilated than tight isn't it. I suppose I'm also thinking of all those loose robes desert dwellers wear, shade and ventilation. I'm not an expert but I thought it worth asking one.
@@emmabird9745 Those desert dwellers aren't pedalling furiously though, are they? Maybe an expert will be along to give us a definitive answer!
I tend to do all of my riding indoors on Rouvy and only ever use the fan if I am racing.
Anyway I have a question.
My preferred type of ride is to climb a nice big hill or 3 of a weekend (did the 3 Ventoux routes on Saturday evening - sault, bedoin and malaucene) and ride the Ventoux Malaucene ride between 1 and 3 times per week (favourite route). Anyway I have set myself a goal of a 15 minute improvement by this time next year (just did a 1 hour 27 pb about an hour ago). Now apart from doing some weight based exercises such as squats and deadlifts, would I be better of focussing extra rides on:
1. More hilly rides - either steeper climbs or more elevation (Malaucene is only 1570m and maxes at 14%)
2. Increase the number of flat routes - but at a much longer distance - say at least double what I would typically do for a climb but at a low cadence hard effort
If it helps, Strava reports my current 4 week average at 7294m per week and I have no life . Thanks
Heat has always made me lethargic. Getting too hot whilst exercising makes me feel sick. Interestingly enough, after a really hot effort, I get really chilled.
Quite a small fraction of the total “actinic” flux of light is in the UV, and so the energy absorption from UV is very small (the individual photons are high energy can thus cause damage when absorbed, but the collective sum is not a big deal
Being a Northern based UK cyclist trying to undertake ultra distance multi day events in Europe I have found I suffer particularly from the heat we're currently starting to experience in Europe during the summers.
For multi hour and multi day endurance cycling where there is an opportunity to try and cool down, eg water troughs and fountains is there a preferred/ recommended method and duration to try and cool? Eg Head immersed in water trough, water poured over forearms or back of neck or torso?
As our core temperature is hard to measure on the go is there a rough time one should try and cool for? Trying to work out how to factor this into the riding time through the day.
Found Lee's delivery and rationalising the subject very good. Thanks for the interview.
#askgcn
I’m much slower mid winter when it’s cold, air density is higher, slowing me down.
It really comes down to what exactly you rwinter and summer is: it could be -10/0°C winter and +20/25 summer or 0/10 winter and +35/40 summer.
Or +30 year-round with humidity of 30% in winter and 90% in summer 😅
I use an oil based sun cream with no issues
You’re at least 6 months late to post this now!!!
For the northern hemisphere, maybe, but the earth is round, and the other side is starting to get hot now 😉
Not for the aussies 😂
Also I find cooling to be a bigger issue in the winter due to indoor training.
Not in Singapore. And sg SUCKS for cycling 😂
No, he's six months early!
This is why I don’t understand why teams use black in the kits instead of cool colors.
The same reason why radiators are black. Black radiates heat better than white or silver.
GCN could switch to brown shorts! AG2R may have some leftovers.
I was under the impression that photon sources of radiant heat primarily comes from the infrared end of the non-visible light spectrum, not the ultraviolet side, which is more ionising (hence UV provides the cancer risk). Maybe a query to follow up? (Not a physicist nor a dermatologist)
This was a really brilliant interview and provided some useful tips for when I race in warmer climates. Thank you.
Try hot yoga (Baptiste, Jivamukti, and Bikram styles), I've been practicing for 8yrs now and then about 3 yrs ago I stopped bringing water in class, I sweat a lot but I don't get thirsty. Also all 3 practice's are 90 minute classes, plus all three will teach how to breathe in and out through your nose.
Never mind racing in the heat, I'm more concerned, and interested in commuting in the heat.
Timely.
My Garmin 1030 gives me a heat acclimatisation level after riding in temperatures >22°C. How accurate is that score, and does acclimatisation increase faster at higher temperatures?
I learnt next to nothing from this. Everything he says seems quite logical.
I guess that his 'enthusiasm' with climate change, made this field of work an obvious choice for him. He is good at seamlessly blending the two subjects.
i don't know about the first few statements about "inefficient"… as far as endotherms, humans are pretty capable. yes, there's a trade-off between endo- and ectotherm organism type, but imagine how well you'd ride a bike as a lizard. and some people have been successful with persistence hunting
Really not the time of year for this topic mid winter… how many people will no go out under clothed and catch a cold? Thnx GCN…
Great time for this topic NZ as summer ramps up...
Where is Si at 5:48!? 🤩
Comment section:
"Thanks this was a great guest and episode. Thank you."
"I can ride on the sun and I'm totally fine." 🙄
The highest temperature where I've cycled so far was 50C
Why do you get hotter when you exercise 😢😅😅
I bout fell out when he asked that question.
Did not expect that.
Keepemcoming
but heat adaptation makes you faster
Does age come into the equation 🤔
He reads the Guardian. Guaranteed.
Alcohol based sunscreen does not get good reviews. Damaging to skin. Do your research first and don’t take this at face value.
❤
You need to rethink your kit because it's low viz, more than anything.
Now that cat didn't like this topic.
Put a trainer bike in a sauna.
I used to cycle in Hawaii and Costa Rica every day. You just do it you don't need special preparations lol, it's riding a pedal bike it's easy
thats why UAE change to white kit in 2024🤭🤭
I cycle in an average temperature of 36 degrees so was looking forward to some advice until ,"... an exponential rise in temperature". Yet more delusional propaganda.
I would suggest a different 'expert' next time :)
I'm going to go against the group here and say that whilst I normally love your videos Ollie, this guy was a complete dud for me, boring to listen to and no real specifics that I could apply beyond the obvious that I already know. Nebulous waffle doesn't work for me. Also didn't need a global warming lecture.
Cool. Crank up that A/C.