Plan the breaks
- Stop about every one to two hours, even if you feel fine. A short walk, a stretch and some water do more than you think.
- Build the breaks into the route, and plan fewer kilometres per day than you would in a car.
- Start early and finish before you are exhausted, especially at the end of a long day.
Drink before you are thirsty
- Wind and sun dry you out without you noticing. Sip water regularly during the ride.
- In hot weather drink more, and see riding in the heat.
- Keep caffeine and sugary drinks moderate. Water and a little salt from food are the basics.
Eat light
A heavy meal makes you sleepy. Choose lighter food and small snacks, such as fruit, nuts or a sandwich, instead of a large lunch.
Signs of fatigue
- Drifting in your lane, missing a turn or braking late.
- Stiff neck, sore shoulders and numb hands.
- Narrow focus, yawning, wandering thoughts and impatience.
If you notice these signs, do not push on. Stop in a safe place, rest, drink and eat, and consider ending the day early.
Comfort helps
Good gear, a seat and handlebar position that suit you, and relaxed arms all reduce fatigue. Do not grip the bars hard, and change position slightly now and then.
If you have a health condition, or take medication that causes drowsiness, speak to a doctor before riding long distances.