CoachingAnswer

HOW DO I RIDE BETTER IN THE HEAT?

By Anthony WalshRoadman CyclingUpdated 26 May 2026

WHO THIS IS FOR

IS THIS YOU?

The sportive or gran fondo rider

You've signed up for a summer event and want to perform, not just survive, in the heat.

The rider whose hot-weather rides always fall apart

Every summer you fade badly in the second half of long rides. You want to understand why and how to fix it.

THE ROADMAN VIEW

Hot-weather rides are the ones where form goes out the window and everyone either bonks or overheats. Anthony has covered this on the podcast and the pattern is consistent: riders who've done no preparation for heat ride at their normal pacing and hydration strategy, and it falls apart by the halfway point. The reason is simple — heat is an additional cardiovascular demand. Your heart rate climbs faster, your plasma volume shrinks as you sweat, and your perceived exertion at the same power is significantly higher.

The four-lever approach is what coaches prescribe: pre-cool before you start, drink before you're thirsty, drop your power targets, and if you have two weeks before the event, do a heat acclimatisation block. You don't need all four to make a difference — even just one, applied consistently, changes the outcome.

The biggest single fix for most riders is pre-cooling. It sounds too simple to work. It isn't. Fifteen minutes with an ice vest or cold towels on your neck and forearms before a hot start genuinely lowers your core temperature baseline and buys you more runway before heat becomes a limiting factor. It's what the pros do before summer Grand Tour stages, and it costs nothing.

EXPERT EVIDENCE

WHAT THE EXPERTS SAY

Roadman Podcast — heat management and heart rateRoadman Cycling, recovery pillar
The episode on high heart rate in hot conditions covered how heat dramatically raises cardiovascular demand at any given power output. The key insight: in hot weather, heart rate is a more honest performance limiter than power — ignoring it and chasing wattage is how riders blow up.
Hear it: Why Heart Rate Is High Cycling | Roadman Podcast
Sam ImpeyWorld Tour nutritionist
In hot conditions, sweat rates can reach 1.5–2 litres per hour and sodium losses are significant. Hydration strategy needs to start 2–3 hours before the ride — by the time you're on the road in heat, you're already behind if you haven't pre-loaded. Electrolytes, not just water, are essential.
Hear it: Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling

PRACTICAL APPLICATION

DO THIS WEEK

Pre-cool for 15–20 minutes before the start
Ice vest, cold towels on your neck and forearms, or 15 minutes in a cool room before you start. The goal is lowering your core temperature before adding heat stress. Studies in time-trial settings show this extends sustainable effort in heat by 10–15%.
Start drinking 2 hours before the ride
500–750ml of fluid with electrolytes in the 2 hours before a hot ride. Add sodium — either an electrolyte tab or salty food. This pre-loads plasma volume and delays the dehydration that crashes performance.
Drop your power targets by 5–8%
If your normal century-ride pace is 220 watts, target 200–210 in 30°C+ conditions. Ride by heart rate as much as by power. Your body is working harder to cool itself — respect that demand rather than fighting it.

COMMON MISTAKES

WHAT CYCLISTS GET WRONG

MISTAKERiding to normal power targets in hot weather.
FIXHeat is a training and racing stressor that deserves the same respect as hills or headwind. Reduce targets on hot days — you'll finish the ride and recover from it.
MISTAKERelying on thirst as the signal to start drinking.
FIXIn heat, thirst lags behind dehydration. By the time you're thirsty on a hot day, you're already 1–2% dehydrated and performance is already dipping. Drink on a schedule.
MISTAKEDrinking only water during long hot rides.
FIXSweat contains sodium. Drinking plain water for hours in heat dilutes blood sodium and can cause hyponatraemia (low blood sodium), which causes cramping, nausea and in extreme cases, serious illness. Use electrolyte drinks or salt tabs on rides over 90 minutes in the heat.

FAQ

FREQUENTLY ASKED QUESTIONS

At what temperature does heat start affecting cycling performance?

Performance starts declining above roughly 25–28°C for unacclimatised athletes, with the effect steeper above 30°C. Humidity amplifies the impact significantly — 28°C and 90% humidity is more demanding than 32°C and 30% humidity.

How much do I need to drink per hour in hot weather?

500ml to 1 litre per hour is typical for moderate heat and moderate intensity. In extreme heat (35°C+) or at race pace, sweat rates can reach 1.5–2 litres per hour. The practical guide: weigh yourself before and after; each kilogram lost equals approximately 1 litre of fluid deficit.

Should I train in heat even if I don't have an event in hot conditions?

Training in heat builds general cardiovascular and thermoregulatory adaptations that benefit performance in all conditions. The plasma volume expansion that heat training triggers improves endurance performance universally, not just in hot weather.

Do cold drinks help performance in the heat?

Yes — drinking cold fluid (2–4°C) during exercise in heat reduces core temperature rise slightly and improves perceived effort. If you can ice your drinks, do it. A menthol mouth rinse has also shown performance benefits in heat by reducing perceived thermal stress.

Can I wear extra kit to train in heat at home?

Yes. Training in a long-sleeve jersey or an extra layer on your turbo raises core temperature faster and increases thermal stress. This is a practical way to mimic heat training if your room doesn't get warm enough on its own.

RELATED EPISODES

HEAR THE CONVERSATIONS

Why Heart Rate Is High Cycling | Roadman Podcast

Remco's Heat Training: Why It Works & How to Gain From It

Why Pros' 120g Carb Rule Fails Amateurs | Roadman Cycling