FUEL UP BETTER ON LONG RIDES TRY THIS SIMPLE TRICK

F Warmer temps mean you need to focus a little more on hydration, and on your exposure to the African sun.

The latter demands a twopronged approach, starting with decent sunblock – Factor 50 or bust. The goal is to not tan while you pedal, especially if you do lots of riding. Your tanlines are guaranteed, even with Factor 50, so you might as well be as protected as possible. The second sunscreen consideration involves your choice of cycling kit; there are a number of manufacturers using Uv-rated materials for performance wear. In some extreme cases, a Uv-protection long-sleeve top might be cooler, and more protective than short sleeves. One caveat with some of the super-racy cycling tops: if they’re designed to keep you cool, chances are the material is thin and/or perforated. Sunscreen under your shirt is a lesson we all learn once.

Hydration: make sure you’re still drinking around one bottle per hour, says dietician Nanci Guest, a sports nutrition expert – even if you don’t feel as thirsty. Water or jungle-juice will do just fine.