Cart is empty 
Indoor cycling has a lot of advantages, of which we have already spoken on occasion. One of the most important is that it offers the possibility of exercising when the weather is not suitable, for example, when it is raining. Now, what happens when we practice indoor cycling in the hot season? When exercising in summer we must pay attention to some aspects so that our performance on the bike is not affected, as well as to improve our safety. In this article we give you some tips so that you can continue to enjoy your indoor bike or roller during the summer season. Let’s get to it!
Exercise in summer: How to practice indoor cycling?
As in any sport or physical activity, when cycling in summer we must take some measures to work effectively and avoid dehydration, as well as overload injuries and even heat stroke.
Hydrate well before, during and after exercise in summer
In indoor cycling, sweating can be much higher than outdoors due to the lack of natural airflow. A cyclist in summer can lose up to 1 liter of fluid per hour without realizing it (of course, it depends on the intensity of the exercise and the duration), so before training you should drink between 400 and 600 ml of water about 30-60 minutes before starting. In addition, during the session it is advisable to drink small sips every 10-15 minutes. Isotonic drinks help replenish not only water, but also electrolytes (sodium, potassium, magnesium), which is key to avoid cramps or muscle fatigue. After exercise, hydrate with water or electrolyte drinks for more effective recovery.
Ventilate your indoor training space well
Excessive indoor heat can raise your body temperature and heart rate higher than normal, affecting your performance and recovery. We recommend that you consider the following:
- Place a powerful fan (best if oscillating) in front of you to create constant airflow.
- Open the windows if you don’t have air conditioning, or use a dehumidifier if the environment is very humid.
- If you train with rollers in an enclosed room, consider using two fans, one in front and one on the side.
- Likewise, if you cannot acclimatize the training area, avoid the central hours of the day (between 12:00 and 17:00), when the sun and temperatures are more intense. The best times to exercise in summer are at dawn or dusk, when the weather is cooler and solar radiation is lower.
Use technical and breathable clothing for physical activity in summer
One of the most important aspects when answering how to exercise in summer is to use specific sports clothing for cycling, which helps regulate body temperature and evacuate sweat, something crucial at this time of the year. The most advisable is to use sleeveless or mesh jerseys, made of technical fabrics such as polyester or elastane. In the case of bib shorts, opt for those with a good chamois, as they will improve your comfort during long sessions. On the other hand, avoid materials such as cotton, as they retain sweat and increase the sensation of heat. Also keep in mind that there are technical garments designed for indoor cycling that offer greater ventilation in the back and in the areas of greatest perspiration. Highly recommended if you are a person who tends to sweat a lot.
Control the intensity of your indoor training session
Even if you are training at home, the body still reacts to heat. Raising the internal temperature too high can lead to overtraining or discomfort. Therefore, reduce the intensity on very hot days. It is better to do an aerobic zone session (Z2 or Z3) than to attempt explosive sets when your body is at its limit. Also, use a heart rate monitor or power sensors to monitor your effort. Heat can raise your pulse rate beyond normal, even at the same power. Also, remember that in summer the perception of exertion can deceive you. A pace that normally seems comfortable to you may feel exhausting if you train in a hot room. Ideally in this season you should adjust your workouts according to the temperature. If you do sets, make them shorter, with longer breaks and more ventilation.
When exercising in the heat, listen to your body
As we mentioned, in summer, tolerance to effort decreases. It is essential to be attentive to any sign that indicates that you need to stop. Some of the most common symptoms of heat stroke are dizziness, nausea, headache, rapid pulse or reddened skin. If you feel abnormal fatigue, it is not weakness or lack of motivation, it is a real physical warning. It is always better to cut back or postpone a session than to force yourself and put your health at risk, even if you are in a virtual session and start a new session. It is always better to cut back or postpone a session than to force yourself and put your health at risk, even if you are in a virtual session and start to feel sick: pause without fear. You don’t have to keep up with others. Prioritize your well-being.
Cycling in summer? The advantages of using an indoor bike or a treadmill
Indoor cycling, whether with a smart bike like the ZBike 2.0 or with cycling rollers connected to virtual platforms, offers multiple advantages that make it an ideal choice for summer. These are the most outstanding ones:
- Avoid high temperatures: Training in an enclosed space allows you to control the environment, use fans or air conditioning, and avoid heat stroke that can occur when pedaling outdoors during the day.
- Safe training: There is no traffic, no obstacles, no risk of sunburn or running out of fluids, and you can hydrate properly. In addition, you can train at any time of the day, even during the hottest hours, without exposing yourself to danger – as long as you have previously acclimatized the space.
- Time saving: By not having to travel and not having to worry about the route, you can optimize your time and concentrate exclusively on training.
- Targeted and personalized workouts: Many apps and platforms such as Rouvy, Bkool or Bestcycling offer structured workouts, virtual classes and simulations of real routes, providing variety and motivation even from home.
- Ideal for staying consistent: When the heat or vacations disrupt the daily routine, having an indoor bike or cycling trainer available makes it easy to keep training regularly and without excuses.
