[vc_row][vc_column][vc_column_text]Spring is the peak time to drag your bike out of the garage for a tune-up or to purchase a brand-new model, and once summer rolls around, biking season is in full swing. The weather is consistently cooperative enough to plan long stints on the bike, traverse city streets or push up mountainous paths.
Biking is an excellent form of stimulating mental and physical activity that provides a wealth of benefits. Summer bike rides can help you decompress while boosting fitness levels and provide social interaction when you take a companion or two. To make the most of your summer bike rides, it’s best to prepare and consider your recovery. And while summer bike rides are often the most enjoyable, there are precautions to be aware of due to heat and humidity. Here, you can learn how to maximize your summer bike rides for the most enjoyment and get the benefits of bike riding while staying safe.
12 Benefits of Bike Riding
Biking is a form of
physical activity that, if done consistently, can lower the chances of depression and anxiety, improve sleep quality and protect you from multiple diseases and illnesses. What’s more, it’s easy to adjust to your fitness level and is a
low-impact, joint-friendly form of exercise.
Pairing the incredible benefits of exercise with those gained from
exposure to the great outdoors, such as better mood, increased happiness, more energy and improved self-esteem, makes biking a top-notch choice for anyone looking to enhance their overall wellbeing.
However, biking, in particular, has been shown to provide specific
health benefits,
including:
- Better cardiovascular health, including lower risk of cardiovascular disease
- Improves cardiorespiratory fitness levels
- Reduces all-cause mortality, cancer mortality and cancer morbidity
- Less chance of overweight and obesity
- Improves body composition and functioning
- Builds coordination and proprioception
- Boosts wellbeing
- Fosters independent aging
- Less risk of chronic diseases, including diabetes, coronary artery disease and depression
- Overall increase in emotional wellbeing and happiness
- Reduces exposure to air pollution
- Fosters social interaction and community
Maximize Your Biking Benefits
While a comprehensive guide to setting up your bike for the best ride is beyond the scope of this article, it’s a good idea to understand the basics of bicycle setup and maintenance. Ensure your bike is tuned-up and greased and the chain and brakes are properly working. Next, be sure your saddle height, angle and handlebar reach are all optimized for your body and comfort. If unsure, find a local bike shop and seek professional advice.
Start slowly
When you’re getting started biking for fitness, whether you’re a beginner or if you took a break over the colder seasons, it’s wise to start slowly and ramp up over a few weeks. Start with 2 to 3 weekly bike rides about 20 minutes long. Alternatively, you can stick to shorter rides during the week and go on a longer one on the weekend. Try to ride on relatively flat ground for now.
Build up to 30-minute rides three times a week or so, depending on your fitness level. Try tackling some gradual inclines, too. Eventually, in about three weeks of consistent bike rides, you can aim for a longer, hour-long ride on the weekend. If you’re already conditioned and used to being on the bike, it’s still a good idea to take your time if you’re getting back into bike rides outdoors in the heat. Always listen to your body and ensure you warm up with a slower ride before reaching your peak speed, resistance, or incline.
Find a group
If you don’t have a friend or partner to bike with, consider joining a community cycling group. You can learn from more experienced riders and develop social connections. You will likely be introduced to new cycling routes or trails, gain skill and confidence, and maintain motivation to keep up your routine.
Fuel your biking trip
Fueling yourself before tackling the road, path or mountain is essential for performance and enjoyment. Choose a meal that is packed with carbohydrates and protein to provide you with energy for your ride. Pack carb-rich foods to top you up as you go. Avoid anything fatty that might cause indigestion or stomach cramps. Likewise,
avoid too much fiber before and during your ride and save all the healthy fibrous foods for afterward so your digestive system won't struggle to use what you’re eating and you can access the energy faster.
Hydration is vital when it comes to training, especially in the
heat and humidity of summer, when becoming dehydrated is a constant risk. Ensure you are hydrating before, during and after your bike rides to prepare for losing more fluids through sweat in this weather. Consume 10 to 15 oz of water 10 to 15 minutes before you start your training, and drink more water every 20 to 30 minutes during your ride. A backpack with a bottle or a water bottle holder on your bike makes this much more accessible.
If your bike ride is longer than an hour or so (less time if it’s humid), or if you tend to sweat a lot, water alone will likely not be enough to ensure
proper hydration. Adding
electrolytes to replace those lost through sweat will prevent side effects like muscle cramps, fatigue, weakness and more severe issues such as rhabdomyolysis, heat stroke and even death. Alternating between drinking 10 ounces of water and electrolytes every 20 minutes can also work.
Recovering from biking
Recovering from your summer bike ride can help you get back on your wheels sooner without risking pain or discomfort. You’ll also feel fresher and energized if you recover optimally. The first step is to continue hydrating and to eat a post-training meal that includes
protein, carbs and some
healthy fats.
Plenty of fruits and vegetables will help you get the micronutrients needed to repair worked tissues. A bit of healthy fat, especially omega-3 fatty acids, can reduce inflammation to speed up healing and tissue repair.
Mobility work and myofascial release with a foam roller or massage gun might soothe aching muscles and encourage blood flow for repair. A bath with some Epsom salts and essential oils can do much the same while promoting a restful, healing state free from physical or mental stress.
Safety Considerations
Heat and humidity are substantial risk factors when exercising outdoors in summer. When temperatures reach 98.6 degrees, or the humidity is above 70% to 80%, health risks rise substantially. If you are not used to exercising in the heat, you may wish to
acclimate by spending short periods in the heat and humidity before seeking cool shelter. Gradually build up to more time and intensity within limits.
Crucially, be aware of the
symptoms of overheating:
- Body temperature above 103 degrees
- Red, hot or dry skin with a lack of sweat
- Rapid pulse
- Pulsing or throbbing headache
- Dizziness or nausea
- Confusion
Of course, you must wear a helmet and obey all road rules and signs. Learn how to signal to traffic where you intend to go and watch for hazards. Wear reflective clothing and install bike lights and a bell to be visible and audible to pedestrians and traffic.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="167735" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1689275323451{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/deva-vegan-omega-3-dha-epa-300-mg-90-softgels"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="167737" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1689275348091{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/olly-post-game-recover"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="167736" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1689275367721{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/mrm-hydration-electrolyte-boost"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
