Lesson 37 – Riding in the Heat
🎓 BOOTY BUTTER ACADEMY Lesson 37 – Riding in the Heat
Ride Smart. Stay Cool. Finish Strong.
There's nothing quite like an early morning summer ride. Blue skies. Quiet roads. The sun rising over the horizon.
But as beautiful as hot weather can be, it also places extra stress on your body. Heat doesn't just make you uncomfortable—it increases your heart rate, speeds up dehydration and can turn an enjoyable ride into a dangerous one if you're not prepared.
The good news? With the right planning, you can ride safely and confidently all summer long.
☀️ 1. Start Before the Heat Arrives
One of the easiest ways to beat the heat is to avoid it. Whenever possible:
🚴 Ride early in the morning.
🌅 Finish before the hottest part of the day.
🌤 Check the weather forecast before leaving.
Sometimes changing your ride by just an hour can make a huge difference.
💧 2. Hydrate Before You're Thirsty
If you wait until you're thirsty, you're already behind. Good hydration starts before you clip into your pedals.
Aim to:
💧 Drink water throughout the day before your ride.
💧 Sip regularly during your ride.
💧 Continue drinking after you finish. Little and often is far more effective than drinking a whole bottle at once.
🧂 3. Replace What You Lose
Sweat doesn't just remove water. It also removes important electrolytes like sodium, potassium and magnesium.
On longer or hotter rides, consider:
⚡ Electrolyte tablets
🥤 Sports drinks
🍌 Electrolyte-rich foods during recovery
Replacing electrolytes helps your body maintain normal muscle and nerve function, especially during long rides in the heat.
🥵 4. Slow Down and Ride by Effort
Hot weather makes your body work harder. Trying to maintain your usual speed can quickly lead to exhaustion.
Instead:
✔ Ride by effort.
✔ Shift into an easier gear if needed.
✔ Accept a slower average speed. A smart rider adjusts to the conditions—not their ego.
🧴 5. Protect Your Skin
Hours in the sun can take a toll. Before every ride:
🧴 Apply a broad-spectrum sunscreen.
🕶 Wear sunglasses with UV protection.
🪖 Choose a well-ventilated helmet.
👕 Wear lightweight, breathable clothing.
Don't forget often-missed areas like your ears, the back of your neck and the backs of your hands.
🚰 6. Know Where to Refill
Running out of water on a hot day can become serious very quickly.
Before your ride:
📍 Plan refill stops.
💧 Carry enough bottles.
📱 Know where public water fountains or cafés are located. Preparation gives you peace of mind.
⚠️ 7. Recognise the Warning Signs
If you experience:
😵 Dizziness
🤢 Nausea
🥵 Excessive fatigue
🤯 Confusion
🧂 Muscle cramps
...it's time to stop, cool down and rehydrate.
Never ignore the signs of heat stress. There's no shame in cutting a ride short if your body needs it.
🩷 8. Comfort Matters Even More
Hot weather often means more sweat—and more moisture. That increases friction.
Before every ride:
✔ Wear clean bib shorts.
✔ Apply Booty Butter Chamois Cream.
✔ Choose breathable cycling clothing.
Staying comfortable allows you to focus on enjoying the ride—not worrying about saddle discomfort.
⭐ Coach Booty's Tip Summer isn't the time to prove how tough you are. It's the time to prove how smart you are. The strongest cyclists aren't always the ones who push the hardest—they're the ones who know when to back off, cool down and ride another day.
🎯 This Week's Challenge Before your next warm-weather ride:
✅ Check the forecast.
✅ Fill both water bottles.
✅ Pack electrolytes.
✅ Apply sunscreen.
✅ Plan your refill stops.
Then, compare how you feel at the end of the ride with previous hot-weather rides. Small changes often make a huge difference.
💗 Remember The sun will always be stronger than you. Respect it. Prepare for it. Work with it. The best summer rides aren't the fastest—they're the ones where you finish feeling healthy, strong and ready for the next adventure.
💗 Ride Comfortable. Ride Confident. Ride Further. 💗
🎓 Next Week at Booty Butter Academy Lesson 38 – Mental Strategies for Tough Rides Train Your Mind as Well as Your Legs.
Every cyclist has days when the ride feels harder than expected. Maybe it's a long climb. A relentless headwind. A difficult event. Or simply a day when motivation is low.
Next week you'll discover how experienced cyclists stay mentally strong when the going gets tough. We'll cover:
🧠 Positive self-talk that actually works.
🎯 Breaking long rides into manageable sections.
💓 Riding to effort instead of chasing speed.
🌟 Staying motivated when fatigue sets in.
🏁 Finishing strong—even when you feel like giving up.
Because your mind can often take you much further than your legs believe they can.
See you next week! 🚴💗
