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Sucker Punch

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Discussion starter · #1 ·
This is more an overall health related question. I moved to a humid area (in the summer at least) last year and struggled mightily in my first summer. I thought I was more prepared this time with proper hydration, electrolyte fueling, etc. But the level at which I'm struggling to pedal goes beyond my inability to acclimate.

I was diagnosed a long time ago with orthostatic hypotension. A fancy way of saying low blood pressure. My BP drops significantly when I stand up too fast, often times resulting in severe dizziness. And from what I understand people with OH have a hard time regulating heat.

I'm curious if anyone else with the same or similar issue has found a way to cope better with high heat/humidity while riding. Before anyone asks for any specifics, I don't take any meds, mid 50's I'm healthy and fit, eat well, and my blood work is always spot on. I consume more than enough fluids during the day, pop a Nuun tablet in 24 oz of water a couple times a day, use LMNT or other high sodium powders in my water during rides. Under normal weather conditions I can ride all day without any serious drop off on power. 10 miles is a ridiculous struggle in this humid weather.

I'm mainly interested in any possible solutions I haven't already tried to help mitigate some of this heat related (abnormal) fatigue.
 
#2 ·
I live in New England. When it's very humid, my endurance drops by a good amount. No orthostatic hypotension (as far as I know) but one's lungs are less efficient when it's humid. Also, obviously, it's hard to cool down and you need more fluids when it's hot (but you already know that).

My major coping strategy is riding early when it's gonna be really hot!
Some people with orthostatic hypotension benefit from sleeping with their head a little elevated (or you can prop up the front of the bed so you're body is flat but heart is higher than legs).
 
#3 ·
Is night riding an option? I’m not very tolerant of the extreme heat either. If it’s in full sun I’ll fall out quick. In the shade I can do a lot better. About one hour before dark the humidity is not nearly as bad as mornings and the riding is great for me, even though it’s still 90. The sun just wipes me out. In Arkansas btw so I definitely know about hot/humid
 
Discussion starter · #4 ·
I would expect a drop in fitness, but this is a bit more than anyone around me is experiencing. And even early in the morning it's humid enough that I still struggle. Some of my riding friends are surprised at how far I'm lagging behind.

That sleeping trick is something I already do.

BarryR said:
I live in New England. When it's very humid, my endurance drops by a good amount. No orthostatic hypotension (as far as I know) but one's lungs are less efficient when it's humid. Also, obviously, it's hard to cool down and you need more fluids when it's hot (but you already know that).

My major coping strategy is riding early when it's gonna be really hot!
Some people with orthostatic hypotension benefit from sleeping with their head a little elevated (or you can prop up the front of the bed so you're body is flat but heart is higher than legs).
Click to expand...
 
Discussion starter · #5 ·
Yeah, I've been doing this lately. I feel a little better, but only when it gets around 9pm or later. I hate having to accept that this is my fate every summer, but I may just need to accept it.

Sir kayakalot said:
Is night riding an option? I’m not very tolerant of the extreme heat either. If it’s in full sun I’ll fall out quick. In the shade I can do a lot better. About one hour before dark the humidity is not nearly as bad as mornings and the riding is great for me, even though it’s still 90. The sun just wipes me out. In Arkansas btw so I definitely know about hot/humid
Click to expand...
 
#8 ·
Oddly enough, I feel like I am a lot better conditioned for the heat and humidity this year than I was the last few years. I contribute it to getting back into trail running, which is where I first started noticing a big effect from the humidity maybe 5 or 6 years ago (and still do).

Maybe Gumby_rider is right, though I've only been running twice a week and riding once a week. Even on short runs (3-4 miles) I carry water to drink and splash on my face and I take breaks. I think it's just the constant grind of running has conditioned me to go further on the bike. I've also worked to be more hydrated in general, not just while exercising.

And yes, I do realize "take up running" isn't the answer most want to hear. But maybe getting out a third day and just doing some greenway/road spinning might help, though like sir K, I need to be in the shade.
 
#9 ·
Sucker Punch said:
This is more an overall health related question. I moved to a humid area (in the summer at least) last year and struggled mightily in my first summer. I thought I was more prepared this time with proper hydration, electrolyte fueling, etc. But the level at which I'm struggling to pedal goes beyond my inability to acclimate.

I was diagnosed a long time ago with orthostatic hypotension. A fancy way of saying low blood pressure. My BP drops significantly when I stand up too fast, often times resulting in severe dizziness. And from what I understand people with OH have a hard time regulating heat.

I'm curious if anyone else with the same or similar issue has found a way to cope better with high heat/humidity while riding. Before anyone asks for any specifics, I don't take any meds, mid 50's I'm healthy and fit, eat well, and my blood work is always spot on. I consume more than enough fluids during the day, pop a Nuun tablet in 24 oz of water a couple times a day, use LMNT or other high sodium powders in my water during rides. Under normal weather conditions I can ride all day without any serious drop off on power. 10 miles is a ridiculous struggle in this humid weather.

I'm mainly interested in any possible solutions I haven't already tried to help mitigate some of this heat related (abnormal) fatigue.
Click to expand...
And in general, you should back it down in the heat anyway as you get older. We lost a good friend on a ride to a cardiac issue in the extreme heat. Also, clothing of course matters - the thinnest stuff you can wear. Baggies are not the ideal option for ultrahot weather. Bust out the lycra. And on really hot rides I like to "fake-sweat" or "pre-sweat" to start the cooling process by dousing my head and torso in water before I start the ride. Also, do you take a magnesium supplement?
 
Discussion starter · #11 ·
Supplements are definitely covered. I'm taking all precautions where supplements and electrolytes are concerned, including magnesium. I have no choice but to back off. I couldn't pedal any harder if you pout a gun to my head.

RickBullottaPA said:
And in general, you should back it down in the heat anyway as you get older. We lost a good friend on a ride to a cardiac issue in the extreme heat. Also, clothing of course matters - the thinnest stuff you can wear. Baggies are not the ideal option for ultrahot weather. Bust out the lycra. And on really hot rides I like to "fake-sweat" or "pre-sweat" to start the cooling process by dousing my head and torso in water before I start the ride. Also, do you take a magnesium supplement?
Click to expand...
 
#12 ·
Sucker Punch said:
Supplements are definitely covered. I'm taking all precautions where supplements and electrolytes are concerned, including magnesium. I have no choice but to back off. I couldn't pedal any harder if you pout a gun to my head.
Click to expand...
Give the "pre-cooling" a try. I find that it helps quite a bit. And also, avoid sunscreen - it really can be counterproductive when exercising.
 
#13 ·
I grew up in the midwest and used to love the heat and humidity. So much so that I have worked outside the last 35 years because I love being out there in the heat, cicada's singing, birds etc.. Now in my mid 50's I've found the same thing, I just don't have the endurance to ride when it's hot and humid. I've tried riding my lighter bike and it still feels like the tires are velcro that I'm fighting against some days, legs just feel dead. Granted this year has been more humid than most, but each year it's gotten a little worse. In years past I pushed through it and it was fine, I can still go hard and not die, but I've found that fatigue carries over into the cooler months, to where I would have to take a week or two to recover before I could get stamina back into my legs. So now I slow my pace, and throw on a 28T chainring (normally run a 32T) for the dog days of summer and just enjoy being outside in the woods. I look at these days as still getting base miles and enjoying nature more. When the weather cools my legs get fresh again and I feel great. Taking breaks during the ride usually doesn't help because all the sweat seems to be a magnet for the mosquitoes :rolleyes:. So I just slow things down and don't even worry about keeping fitness, just enjoying riding the bike.
 
#14 ·
I don't believe anyone that says they love humidity and heat that uses air conditioning inside.
 
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#15 · (Edited)
sherwin24 said:
I grew up in the midwest and used to love the heat and humidity. So much so that I have worked outside the last 35 years because I love being out there in the heat, cicada's singing, birds etc.. Now in my mid 50's I've found the same thing, I just don't have the endurance to ride when it's hot and humid. I've tried riding my lighter bike and it still feels like the tires are velcro that I'm fighting against some days, legs just feel dead. Granted this year has been more humid than most, but each year it's gotten a little worse. In years past I pushed through it and it was fine, I can still go hard and not die, but I've found that fatigue carries over into the cooler months, to where I would have to take a week or two to recover before I could get stamina back into my legs. So now I slow my pace, and throw on a 28T chainring (normally run a 32T) for the dog days of summer and just enjoy being outside in the woods. I look at these days as still getting base miles and enjoying nature more. When the weather cools my legs get fresh again and I feel great. Taking breaks during the ride usually doesn't help because all the sweat seems to be a magnet for the mosquitoes :rolleyes:. So I just slow things down and don't even worry about keeping fitness, just enjoying riding the bike.
Click to expand...
Let me echo this.
Up until I turned about 35-40 I could ride and run in the Summer heat and humidity, with very little negative effect. 94F was the temp at which I started to feel the heat.

So for the past 20 years now, I, and most every rider I know, has had to slow down in the Summer heat. I have days where I'm faster, but most times, my avg. speed goes down as the temps and humidity go up. I've tried to correlate it with other factors, but it's pretty much 1:1 with the heat.

Mind you, I can stay out alllllll day as long as I eat and drink sufficiently, but I'm going slower. And there's no getting around it.

-F

PS - I had a few weeks recently where I was on the ragged edge of heat exhaustion just from doing outside stuff like hiking, mowing, etc, but I did not realize it. I was fighting it every day. When the symptoms were brought to my attention (ignorance is not bliss), I made sure to do a proper recovery. BAM! I was back in 2 days.
 
#16 ·
I'm mid 50's now too, but I've never been able to deal with the summer sauna here in GA. Maybe if you work outside or don't use A/C, but I just never can adapt to the humidity. Short, less intense rides between 8:30 to 11am is about all I can handle. There is like a golden hour around 9:30 - 10:30am, where the sun has cooked off some of the humidity, but it's not too hot yet. It's still miserable, but I can handle it, at a slower pace.
 
#17 ·
Sucker Punch said:
This is more an overall health related question. I moved to a humid area (in the summer at least) last year and struggled mightily in my first summer. I thought I was more prepared this time with proper hydration, electrolyte fueling, etc. But the level at which I'm struggling to pedal goes beyond my inability to acclimate.

I was diagnosed a long time ago with orthostatic hypotension. A fancy way of saying low blood pressure. My BP drops significantly when I stand up too fast, often times resulting in severe dizziness. And from what I understand people with OH have a hard time regulating heat.

I'm curious if anyone else with the same or similar issue has found a way to cope better with high heat/humidity while riding. Before anyone asks for any specifics, I don't take any meds, mid 50's I'm healthy and fit, eat well, and my blood work is always spot on. I consume more than enough fluids during the day, pop a Nuun tablet in 24 oz of water a couple times a day, use LMNT or other high sodium powders in my water during rides. Under normal weather conditions I can ride all day without any serious drop off on power. 10 miles is a ridiculous struggle in this humid weather.

I'm mainly interested in any possible solutions I haven't already tried to help mitigate some of this heat related (abnormal) fatigue.
Click to expand...
2 things to keep in mind with this topic:
-Acclimation to heat/humidity has to be rebuilt every summer as you lose it over the winter. The only way to build that acclimation is repeated exposure to the heat/humidity.
-The primary reason we struggle with increased humidity is that it reduces our ability to cooldown via sweating, exposing us fully to the heat around us, and therefore heat acclimation is the only defense we have left.

Since heat acclimation isn't effective for you, have you tried putting packs of ice in your back pockets or on your neck? If you wear a pack you could also put freezer packs in it. Frozen water bottles that gradually melt as you drink? These might sound like odd solutions, but in the situation you've presented, you need to find a way to have cold sources available to cool down your core because any surface water/sweat won't be very effective in cooling you off in high humidity.
 
#18 ·
Sucker Punch said:
I'm mainly interested in any possible solutions I haven't already tried to help mitigate some of this heat related (abnormal) fatigue.
Click to expand...
Not being snarky, but it could be mental. I DESPISE physical activity in the heat and I will NOT or hit the gym when it is too hot/humid. I don't even walk my dogs in the heat, we do most of our miles at night. If I find myself forced to workout in the heat, I grudgingly do it and don't really commit. My daughter has a similar condition to you and it NEVER impacted her performance as a high level hoops player who was often playing in hot gyms.
 
#19 ·
As much as it sucks. Every body is different. it could be that yours just does not perform well in humid conditions. Even growing up in a very humid midwest area. I have noticed each summer gets a bit worse for my ability to not feel like garbage when it's really hot and humid out. Depending how long you were NOT in a humid area. You may never really acclimate.
 
#20 ·
I'm in South Florida. Most of the time there's a breeze off the ocean. But that goes away in August/September.
Pace yourself so you don't have to stop. You lose the cooling from the air stream. Ride from one cool place to another where you can sit down take a break. Preferably in the AC. Be careful, if you feel overheated on the bike, stopping in the same conditions can just make it worse. But with DST night starts at 9pm here.
 
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