Cycling to keep fit during Ramadan

Summer in the UAE is much like the winter in the UK, in that it's considered an "off season" - we are limited in the time we can spend exercising outdoors. That doesn't mean that we can just kick back for a few months and let all our hard work go to waste. Likewise, if you keep promising yourself that you will start your healthy new lifestyle soon, but think that it has to wait until after the summer, think again.
With a little planning, summer is the perfect time to hone your fitness and your diet, whether you are a seasoned pro or just starting out on your path to fitness. It's time to train smarter, not harder.
That's not to say don't ride during the hottest months of the year. I actually began cycling in the middle of August a few years back and started with short rides very early in the mornings before work. With the correct planning and preparation it's definitely possible. I was 91 kilograms back then and my first ride was 10 kilometres around Arabian Ranches. I thought it would never end. However, after a few of those rides a week, you quickly see the benefits, with your energy levels increasing and a very satisfying sense of achievement.
Just 14 weeks after my first 10km ride, I took part in the inaugural Spinneys Dubai 92. With the correct planning and preparation, anything is possible.
What's important is that if you are going to be training outside, take it really easy. This is not the time to be setting any course records or chasing Strava segments. It's important to keep moving during the summer and the best thing about cycling is that it can be whatever you want it to be. You can pick your distance and your speed; you can ride around the block a few times with the kids; or take a gentle ride for an hour or two with friends. Just make sure that you are riding super early in the morning, or after dark. Also make sure you are keeping well hydrated - before, during and after exercise. I tend to fill one of my bottles with an electrolyte drink to replace the salts I lose through sweating, and one with chilled water that I can pour over my head and neck to bring my core temperature down if I am overheating.
Liv - the women-specific cycling shop in Jumeirah - holds a number of free, gently paced women-only community rides throughout the week. It's good motivation to arrange to join others, as well as being sensible to have someone to look out for you. The Liv rides are always great fun, social and welcoming, and a great way to meet new friends with a shared interest.
Women need to know there is a community of women out there waiting to be supportive, encouraging and, best of all, a place where women play nicely together.
If the very thought of cycling outdoors in the heat and humidity brings you out in a sweat, then don't worry, you can take it inside. Whether you invest in an indoor trainer or go to a spinning class, it's a great opportunity to get in some good non-environmentally impacted heart-rate zone and threshold training throughout the week.
Building strength, balance and flexibility indoors will really supplement your performance back outside when the summer is over. When was the last time you took stock and were really honest with yourself about how your body feels? Those niggles and twinges that you've been suffering with and pretending to ignore, what's caused them and what can be done to correct them? Summer is the best time for a bit of nurturing, taking a look at any imbalances or weaknesses in your body that may be causing other issues. Yoga and Pilates are amazing for your alignment and strength, and now is the perfect time to be doing them.
Liv will be running a number of self-improvement workshops for women over the summer months. The workshops cover everything from technical aspects, such as basic bike maintenance, to nutrition talks with tips on healthy habits in Ramadan with ladies who will be fasting during the holy month.
It's so easy to flop out, pick up an iPad or switch on the TV as soon as you get home; before you know it an hour or two is gone. Take the decision to make a positive change today that you will be proud of tomorrow. I promise it will make the summer so much more enjoyable. Train smart. Set yourself goals and stick at it. Come September, you'll be so glad you did.