Safety and fitness: 7 pro tips for cycling in the summer heat

Black jerseys look chic, but are counterproductive in the sun. Light, airy materials that wick away sweat well are better. Special "hot weather jerseys" with a cooling effect offer noticeable benefits, especially for road cyclists. Performance undershirts made of mesh, a lightweight fabric with a net-like appearance, are also recommended.

Don't forget your helmet choice: "An aerodynamic helmet is good for fast stages, but in extreme heat, good ventilation is more important than aerodynamics." Professional road cyclists also like to place a small cool pack under their helmet.

Tip 3: Start earlier, drive better

Anyone who gets on their bike at midday in midsummer is making things unnecessarily difficult for themselves. The best time for longer rides is early morning, when the air is still fresh and the asphalt isn't hot. Alternatively, late evening is also suitable – but then you should have clearly visible rear lights with you.

If possible, plan your route around forest passages, riverbanks, or higher elevations where it's cooler. Drinking opportunities—such as fountains, gas stations, or cafes—should be accessible every 90 minutes.

Trying to maintain a normal pace in hot weather will overtax your body. Studies show that performance drops by up to 15 percent at temperatures above 30 degrees Celsius – this is completely normal. Therefore, you should always keep an eye on your heart rate or wattage, especially on climbs.

Experience shows: “At 35 degrees Celsius, 200 watts is as strenuous as 230 watts otherwise.” Short intervals or technical training (e.g. cadence, cornering technique) are better suited on hot days than long basic units.

Tip 5: Cooling on the go – tricks from professional sports

It's not just a regular occurrence at the Tour de France: cooling aids like ice towels on the neck or wet caps help prevent overheating. Moistening your jersey or arms while riding also provides quick cooling.

Here's how to make a cooling towel: Simply freeze a small towel in the freezer, place it in a plastic bag, and carry it in your back pocket. It lasts for the first 45 minutes and is worth its weight in gold in the sun.