Biking is a great hobby and form of exercise. There’s nothing better than feeling the wind in your hair riding down a hill on a beautiful day. Getting into biking means being outside. a lot. While being outdoors is great, you must consider the damage the sun can do to your skin without proper protection. You might be thinking that you’ll just get a sunburn, but sun exposure can cause skin cancer, as well.
When you’re out riding your bike, there are precautions you need to take for UV protection. Sunscreen (suntan lotion or sunblock), UPF clothing, and sunglasses are perfect to protect yourself.
It is important to ensure you are using proper equipment like the correct SPF for your skin. Let’s look at the top ways to protect yourself from UV rays.
Sunscreen
You may be thinking any old sunscreen will do, but that’s not the case. If you’re going to be on long bike rides, it’s important to make sure you’re wearing sunscreen that will protect you the entire time you’re out and about. Applying before you go and reapplying are good habits to be in.
Applying sunscreen early enough before your ride will give it time to soak in and get to work. A good rule of thumb is 15 minutes before your ride or as much as 30 minutes. Before you are anywhere near applying, make sure you know what SPF is right for you.
Getting some sun is good for vitamin D production, but staying protected is very important. Doctors know how easy skin cancer is to get for some people. Using a good SPF sunscreen can help.
What is SPF anyway? Well, it’s the percentage of UV rays that are filtered out. So, the higher the SPF the more UV is filtered out. If you are going to be out cycling, a higher SPF is better.
Another tip is to use a spray-on sunscreen, instead of a lotion style which can cause streaks. Do not let labels that say sunscreen is waterproof fool you. If you are sweating, the stuff is going to come off. Be sure to bring an extra can with you to reapply about every hour or so if you are in high UV light conditions.
Recommended Sunscreen
Try to find a sunscreen that works well for sporting activities. Lotions tend to last longer because you can spread on a thicker layer, but sprays tend to cover more areas easier.
I recommend these two products because they have been tested and have shown great results.
Some sunscreens perform better than others. According to runnersworld.com the best performing sunscreen was Skinnies Sungel (AD). It dries fast and doesn’t sweat off.
- This lotion is SPF 50.
- Rated 4 Hour water-resistant.
- Full-spectrum UVA/UVB.
- Quick-dry – Use 2 minutes before the sun.
- Small amounts cover a lot.
- Rubs clear and non-greasy.
If you’re looking for a spray-on sunscreen then runnersworld.com recommends Kinesys Spray (AD). This spray dries quickly and tends to last a very long time.
- This Spray is SPF 50.
- Rated 80 Minutes of water & sweat.
- Full-spectrum UVA/UVB.
- Quick-dry – Use 15 minutes before the sun.
- 700 Sprays.
- Sprays on Clear. Not Greasy.
Cover Up with UPF Clothing
If you are cycling often for long periods of time, you might consider investing in UPF clothing. What does that mean? UPF means Ultraviolet Protection Factor. This rates the clothing’s ability to stop UV rays from getting to your skin.
UPF clothing is made out of high-quality synthetic fabrics. It is recommended to buy woven products since they will have a higher UPF rating. Avoid cotton. Another thing to consider is that dark fabrics will absorb more UV rays. Avoid light colors or white when choosing your UPF garments for UV protection when cycling.
You might think that your cycling clothes should be stretchy, but if you’re looking for something to protect you from UV rays, the more stretch something has, the less protection. Try to stick to well-fitting garments that do not stretch much for an optimum UPF rating.
The ratings typically start at 15 and can go over 50. Think back to SPF numbers. The higher the number, the more UV rays are blocked. So, if you plan to be out cycling for long periods of time, a higher UPF rating is probably for you. Of course, this depends on the ride you are taking. It would be good to have options for various ratings for different cycling adventures.
Wearing the right clothing can help prevent sunburn and help the body to cool down. You can prevent heat exhaustion by staying hydrated and protecting yourself from the sun.
While sunscreen is beneficial to UV protection, with UPF clothing, you don’t have to worry about reapplying it. If you are prone to sunburns and have very fair skin, it’s something to consider for cycling. Arm sleeves are a great choice if you’re just starting out and worried about UV protection.
When you are picking out UPF garments, make sure to pick your colors carefully, pick a correct fit, and the proper UPF ratings for your needs.
Along with your UPF clothes, a helmet with a visor will help protect your face. While we’re at it, don’t forget to put sunscreen on your face! This is easy to forget and so very important. UV exposure is also said to cause cataracts, so investing in a pair of protective sunglasses will add another piece of UV protection to your wardrobe.
Recommended Clothing
When looking to find clothing that helps protect from the sun, getting darker color to tend to protect better. Look for the term UPF when searching. You can short sleeve or long as well as shorts or pants.
These types of clothing do fairly well with all-day protection. They are made of polyester, nylon, and spandex. I recommend these products from Amazon because they have good reviews.
FOR MEN
Long Sleeve
- This Jersey is UPF 50+.
- Quick Dry
- Part front zipper and back zipper pocket.
- 3 back pockets.
- Silicone print gripper.
Long Sleeve
- This Jersey is UPF 50+.
- Quick Dry
- Part front zipper and back zipper pocket.
- 3 back pockets.
- Silicone print gripper.
Short Sleeve
- This Jersey is UPF 50+.
- Quick Dry – Air cool fabric and moisture-wicking.
- Part full front zipper and back pocket zipper.
- 3 Pockets.
- Visibility tape.
- Silicone gripper hems.
Pants
- These pants are padded with silicone.
- Quick Dry – Polyester and Spandex.
- Non-abrasion athletic fabric.
- For 45 – 60 F weather.
- Reflective stripe.
- Zipper leg openings.
- Anti-slip hem.
Shorts
- These shorts are UPF 50+.
- Quick Dry – 80% Nylon and 20% Spandex with moisture wicking.
- Silicone leg grippers are highly stretchy.
- PADDING – made specifically for biking.
- Reflective areas.
- 1 Pocket.
Sleeves
- These arm sleeves are UPF 50+.
- Quick Dry – 92% polyamide and 8% spandex. These are breathable and soft.
- Seamless and heavier quality.
- They are cooling and wick moisture.
Glasses
- These glasses are UVA and UVB-protective.
- Lightweight and made from TR90 material.
- Polarized.
- Extras included and carrying case.
FOR WOMEN
Long Sleeve
- This sports shirt is SPF 50+.
- It is not made specifically for cycling but may be a good long-sleeve option.
- Quick Dry – 92% polyamide and 8% spandex.
- Longer back hem for extra coverage.
- Reflective areas.
Looking for an alternative Jersey – Try this one (Biyingee Women’s Long Sleeve Jersey) AD
Short Sleeve
- This Jersey is SPF 50+.
- Quick-dry – 100% Polyester and breathable.
- Full front zipper and back zipper pocket.
- 3 back pockets.
- Reflective areas.
- Gripped hem.
Pants
- These pants are SPF 50+.
- Quick Dry – 80% Nylon and 20% Spandex with moisture-wicking and breathable.
- PADDING – made specifically for biking.
- Arc-shaped and high wide waistband enhance tummy control and adds great comfort.
- Back pocket with zipper.
Shorts
- These shorts have a 5.1″ inseam.
- Quick Dry – 85% Nylon and 15% Spandex with moisture-wicking and breathable.
- PADDING – made specifically for biking.
- Phone pocket.
- Reflective elements.
Arm Sleeves
- These sleeves have UPF 50 protection.
- Lightweight and made from 92% and 8% spandex.
- Cooling fabric.
- 4-way stretch fabric.
Glasses
- These glasses are UV 400.
- Lightweight and made from durable TR material.
- Polarized. Block UVA & UVB rays.
- 22g, ultra-light frames.
Stick to the Shade/Peak Sun Times
Cycling in forest areas with lots of trees will help you avoid UV exposure. It’s alright to be exposed to direct sun for a while, but if you can limit your exposure by choosing a route that will take you through shaded areas, you will be helping your skin out. Even with special gear to protect you, long exposures to UV rays is not good.
If you live in a warmer climate, cycling at night is another good way to stay out of the rays. An early morning ride can be very refreshing, or winding down for the day with a ride is also relaxing. Avoiding the middle of the day is a good rule of thumb no matter where you live.
When cycling on a particularly sunny ride, when you take breaks try to take them in the shade. This will at least give your skin a break from the sun during your lunch or whatever you are doing on your break.
Conclusion
To sum it up, protecting yourself against UV rays when cycling is very important. Try to stay out of the sun if you can in shaded areas, or cycle during morning or night when UV light is less intense. Make sure you are applying sunscreen before your ride, during your ride, and anytime you’ll be taking breaks in the sun.
You might want to go mountain biking in a treed area on hot days to avoid direct contact with the sun.
If you plan on doing long rides, consider UPF gear to keep yourself safe. Get some sunglasses and a visor, and you’re good to go. Most importantly, enjoy yourself and keep those sunburns away!
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