Summer is a dream for mountain biking. It's warm, the sun is shining and you're drawn to the bike and the trail. However, physical exertion can be a challenge for the body, especially at high temperatures. To ensure that your bike tours are a complete success even in the most beautiful season, there are a few things to keep in mind. With these tips you will get safely through your tours and can enjoy your summer on the bike to the fullest.
1. The choice of the tour: get out of the heat
On very hot, sunny days, route choice is key. Avoid those where you are under the blazing sun for a long time and have little shade. Better: find a route where you can ride a lot in the forest, because there it is up to 15 degrees cooler.
Cut descents on the trail still provide you with cool airstream, so you can enjoy your mountain bike even on hot days. But also here: Your body struggles with the high temperatures despite the shade, so take it easy.
2. The right clothes for mountain biking in summer
The less clothing, the better at high temperatures? This is not quite correct for mountain biking.
Our tip: Even if it may sound strange, an undershirt made of functional fabric under your cycling jersey can provide you with wonderful cooling in high heat. When you sweat, the undershirt "stores" your sweat, so to speak, and thus provides a pleasant cooling on the skin. When choosing clothing, the following also applies: the lighter, the better. Dark colors absorb heat, while light colors are cooler.
3. How to stay hydrated in the heat
On very hot days, you sweat more. That is also good, because the sweat provides cooling. But it is even more important to keep your body hydrated to avoid dehydration. Have enough water with you and calculate with 1 to 1.5 liters of water per hour that you should consume while biking. Depending on your size, body weight and the intensity of the tour, it can be even more. You can also take isotonic sports drinks with you or buy them on the way, with which you can replenish lost minerals and nutrients.
Our tip: As a snack on the bike apples or bananas are suitable, which on the one hand provide energy and also contain liquid.
4. Don't forget sunscreen when biking
Sounds plausible, but is often enough forgotten or underestimated in summer: Protect your skin and your head from the sun! Waterproof sunscreen with SPF 30 or even 50 is a must when biking and should be applied to all uncovered skin areas. Since you also like to sweat the cream out again, sports physicians recommend applying good cream several times a day.