Cycling is a popular outdoor activity we engage in during summer here in Canada. Many people put their e-bikes to use more during summer than other seasons in the year. We want you to have the best cycling experience this summer, so we want to share some useful tips with you.
Asides from being exposed to the risk of getting sunburnt, cyclists are also exposed to harmful UV rays. While using your e-bike, you need to be properly prepared to protect yourself against both UV rays and sunburns.
What Is UV Radiation?
Ultraviolet radiation is also known as UV radiation or UV or ultraviolet light. It is radiation or light that has a wavelength that is greater than 100 nm but less than 400 nm. Its wavelength is longer than that of X-rays, but it is shorter than that of visible light.
There are three kinds of UV rays: UVA, UVB and UVC. UVA rays have the longest wavelength and can penetrate the middle layer of the skin, or the dermis. UVB rays can reach the outer layer, or the epidermis. These are the two forms of UV rays that you have to protect yourself from. Exposure may put you at increased risk of cancer, macular degeneration, and more.
How To Protect Yourself From UV Rays
It is important that you prepare well to protect yourself from UV radiation and dangerous sun rays as you ride this summer. Save yourself the cost of treating the hazardous effects of overexposure to the sun by employing due diligence. You can enjoy the thrill of e-bike riding without putting yourself in harm’s way.
Here are some tips to protect you from UV radiation that you will find helpful while cycling during this summer period:
#1 Use Sunscreen
One of the primary risks of UV radiation is sunburn. Ultraviolet sunburns can be mild, causing only tenderness and redness. Other times, they can be so severe as to cause swelling, blisters, seepage of fluid, and sloughing of the outer skin.
There are long- and short-term effects of skin exposure to UV radiations. The pain and discomfort that often comes with sunburn is a sign of short-term overexposure to UVA and UVB rays. Longer term effects include signs of premature ageing of the skin, such as wrinkles and thick skin.
Worst of all, overexposure to UV rays over an extended period of time can lead to skin cancer. Although skin cancer is highly treatable when caught early, the early signs can be easy to miss.
All of these risks can be greatly reduced through the use of a good sunscreen. In fact, sunscreen is one of your greatest allies during the summer when it comes to protection from UV exposure. Aside from protecting you from skin cancer, it protects you from the discomfort and peeling that comes with sunburn, and from the longer-term effects like wrinkles and tough, thick skin.
Before you step out of your house to embark on your cycling expedition, apply sunscreen generously on all exposed areas your skin. Apply it 15 minutes before you head out so that your skin can absorb the sunscreen well for maximum protection.
Make sure you take your sunscreen with you. You should reapply it every two hours, or sooner if you are sweating or if your skin has gotten wet.
You don’t have to go far to get your sunscreen. There are endless rows of sunblock in every drugstore you enter in Canada. When buying your sunscreen, look out for one that is water-resistant and one that provides you with broad-spectrum coverage. This type of sunscreen will protect you from UVA and UVB rays.
Do not use expired sunscreen and expect to be protected from UV radiation. Sunscreens usually have a shelf life of about 2-3 years. Just to be safe, we advise you to buy new sunscreen and discard leftover sunscreen once a year.
Some people use sunscreen sprays primarily because it is easier to apply. Even though they are also effective, this mode of application is flawed because it is easy to not give yourself enough coverage. We recommend that you use sunscreen creams instead.
Although UV ray exposure risks are at their highest during the summer, it is important to remember that you can experience harmful exposure at other times of the year as well. Sunscreen should therefor be a permanent part of your list of things to take with you when you are using your e-bike.
#2 Wear Proper Cycling Clothes
A perfect e-biking day can easily get ruined if you’re not adequately dressed for both the weather and the activity itself. You should get yourself proper cycling kits before you embark on your bike day. The right type of clothing will ensure that you are comfortable and protected enough to enjoy your cycling experience.
When getting your apparels, it’s better to be cynical. While your clothing should be light and breathable, you should not forget to invest in some waterproof cycling clothes. You might come across the letters “UPF” on different garments. This stands for “Ultraviolet Protection Factor”, and it indicates that the fabric possesses the ability to block UV rays.
Fabrics like polyester and lycra are preferred because they act well as physical sunblocks to your skin. Choose darker shades of clothes because they absorb sun rays better and protect against UV radiation. White and light colours should be avoided because they are very transparent, so they provide no protection at all.
The basic clothing you will need includes bike shorts and jersey, socks and gloves, and a cap with a visor. You may want to get some arm covers and leg covers as well. Not only do these provide UV protection, they are a great add-on for cooler days and can be removed if you get too hot. Remember to thoroughly apply sunscreen to any areas of your body that are not covered by your clothing.
#3 Wear Sunglasses
Many people forget that UV rays can be harmful to the eyes as well as the skin. The risks to your eyes include the following:
– Cataracts: the lens of your eye becomes cloudy, impacting your vision
– Macular degeneration: the macula is in the most visually acute part of the retina. When it is damaged, your vision will diminish.
– Pterygium: tissue growth that blocks your vision.
Apart from them being stylish, sunglasses can help you prevent all of these conditions that can result from your eyes being exposed to UV rays. Cycling sunglasses are different from regular ones as they have a larger lens, which gives you proper protection from UV rays and the elements from the top and sides of your eyes.
An essential part of cycling glasses is the lenses, and you should pay attention to what you are getting. Most sunglasses of high quality offer protection because of the way they are made. The lens is usually coated with a substance that can UV rays.
The tint of the lenses will dictate the conditions you can wear them in. You should choose lenses that block out up to 75% to 90% of light. These types of glasses are also known as Visible Light Transmission or VLT.
#4 Choose Your Riding Time Wisely
During the summer, the sun is usually higher in the sky than it ordinarily would be during other seasons. This makes its UV rays spread across a smaller area, making them more intense. A UV index indicates the intensity of the UV and the higher the index, the higher the intensity. When the sun is highest in the sky, the UV rays are at their most intense. In Toronto summers, this usually happens between 11:00 a.m. and 4:00 p.m.
If you can, avoid e-bike riding during these hours. The mornings and evenings are a better time for you to ride. The temperature and humidity are at more comfortable levels, the UV rays are less intense, and there is plenty of natural light for you to thoroughly enjoy your ride.
If you cannot avoid riding during the peak UV hours, pay extra attention to your clothing and and sunscreen.
Another critical thing to consider is the effects of UV exposure at altitude. This can impact you if you are cycling up a hill or a mountain, or if you are visiting a place that is at higher altitude than your home town. The higher you go in altitude, the more exposed you are to UV rays. This is because there is less atmosphere at higher altitudes to absorb the radiation.
#5 Stay Hydrated
We all know the importance of adequate water intake regardless of the activities we engage in. Water helps your muscles and joints to work better.
When you’re well-hydrated, the water both inside and outside the cells of contracting muscles provides adequate nutrients and removes waste efficiently, so you perform better. Water is also important for lubricating your joints.
When the temperature rises during the summer, getting enough water is not only important but critical for survival. Whether or not you’re going to be riding your e-bike, you need to be appropriately hydrated during during the summer.
When you are planning to leave your house to ride, you need to also plan your hydration. Not only can failing to do so put your health at serious risk, it will ruin your enjoyment of your ride.
Do not leave your house without a bottle of water in your pack. You should aim to drink about 500ml of water for every 45-60 minutes that you are riding. If you are not able to carry enough water for your full ride, plan your route so you can purchase water while you are on the road.
Sports drinks can be beneficial during a log ride, but they must be used in addition to, and not instead of, your water.
You would not want to risk dehydration as it can lead to several problems. These include headaches, blurred vision, cramps, seizures, and swollen feet. You may even suffer heatstroke, which can be life- threatening.
Conclusion
E-biking is a great way to combine exercise with convenience. You will be able to go faster and further and experience the thrill of enjoying the scenery from the saddle of your e-bike. Whether you are on a social ride with friends or family members, or enjoying a bit of time to yourself, e-biking is truly one of life’s most enjoyable experiences.
You can get even more out of it if you take care of your health and safety. We know how much you look forward to this summer, and we can only imagine how much e-biking fun you have planned. However, you do not need to have fun at the expense of your health.
By following these tips, you will stay protected from UV rays while enjoying the best that summer has to offer.
We trust that you will find these tips very helpful as you take them to heart this summertime. Have a wonderful time!
