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Don Arthur, MDEmergency Medicine PhysicianRider

AND RIDING SMART

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• You can’t win without bagging the BIG points.• You can’t win without the REST BONUS.• You can’t win unless you ride a LOT.• Even if you ride a LOT, you can’t win unless you ride SMART.

The “Secrets”

Endurance Rallying

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Computing Power

Fatigue Debt

• Sleep restores the brain’s chemical balance• Wakefulness develops a sleep ‘debt’• Needs are individual and genetic• Cycle is normal and cannot be changed• Lack of sleep has a cumulative effect• We cannot ‘bank’ sleep

Sleep & Fatigue

“More than any other factor, a winning ride almost invariably correlates with total miles ridden.

“Never forget, however, that fatigue can easily take it all back.”

Bob Higdon

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• Our internal clock controls sleep-wakefulness cycle• Tries to keep us on a ‘normal’ 24 hour cycle• Synchronized to light (day) and dark (night) cycles• Mid day urge to sleep is normal and can help you

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Sleep Sleep

Sleep NeedSleep Urge

“Normal”

12NOON

Circadian Rhythm

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• Yes… and everyone’s internal clock is unique• Can easily adapt to sleep cycle shifts

• Adapts to three time zone shifts in as little as one day• Need an additional day for each time zone shift over three

• Can adapt to work ‘shift’ changes – but slowly (days or weeks)• But we cannot decrease our overall sleep need

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Sleep Sleep

Sleep NeedSleep Urge

“Normal”

12NOON

Can You Change Your Cycle?

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Sleep Need

Sleep Sleep

12NOON

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Sleep Urge82 4 6 1210

• Sleeping less than normal results in accumulation of a sleep debt

• Debt lasts until rest fulfills normal sleep needs and repays the debt

Disturbing the Rhythm

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Awaken early

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Less experienced riders are at greater risk!

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Sleep

Sleep Need

12NOON

• Gradual and insidious• You may not be consciously aware – especially

if engaged in high skill or high tempo activity

• Effects are modified by:• Individual task skill level• Level of training/experience

Fatigue Effects

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“How did I get in this lane?”

Microsleeps

• Variable and unpredictable lapses in full consciousness• Can last a few seconds• Open-eyed sleep, paralysis, blurred vision, or other effects• Victim is unaware except for a vague feeling of missing time• May occur during periods of otherwise ‘normal’ functioning• At 70 mph, rider covers 103 feet every second!

You’ve had a microsleep if…

?

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70 60 50 40

The Slowing Phenomenon

Brain’s ability to process information and perceive speed

Riding speed slows• Faulty appreciation for speed• Decreasing ‘computing power’

“Ummmm… Hey Don, the speed limit here is 65.”

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• Decreased performance slower thinking• Reduced vigilance• Loss of situational awareness• Impaired decision-making

• Tend to choose uncomplicated options• ‘Fill in’ perception gaps – especially at night• Impaired long and short term memory• Task fixation and slowed reaction time

You know you’re tired when you try to put drops in your eyes and miss.You know you’re REALLY tired when it’s because you’re still wearing your glasses.

Dangerous Mental Changes

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• Psychological changes• Sleep becomes major subconscious focus• Mood slowly degrades and interferes with socialization• Motivation declines faulty decisions• Eating and drinking tasks are ignored• Inhibitions wane impatience, frustration, anger• Personal hygiene ignored

• Unexplained refusal to recognize sleep deprivation• Impaired ability to take corrective action• Deepens fatigue and increases danger

The greater the fatigue, the greater is our tendency to underestimate the fatigue burden and magnitude of the drive to sleep.

This adds to the danger of unrecognized fatigue effects.

Fatigue Manifestations

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• Socialization and physical activity• Enhances alertness while engaged in activity• But… you will be more prone to sleep afterward

• Prescription medications• Effects may be affected by other riding factors• May increase susceptibility to problems while riding• Consult your primary care provider

• Other drugs• May improve wakefulness but only for very short periods• Do not enhance long term (days) performance• Significantly decrease performance after dose wears off

There is NO place in any sport for stimulant drugs.PERIOD.

Countermeasures

JUSTSAYNO!

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Sleep Need

Sleep Timing

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Sleep Sleep

• Normal circadian rhythm favors sleep at two times• Try to time sleep to coincide with circadian rhythm• Light and other cues lessened at night increased risk• Fall asleep more quickly• Nap effectiveness will be enhanced

Sleep

Sleep Need

SleepNap

Sleep Urge

NAP

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• Resting – naps v. prolonged sleep• Repetitive ‘missed sleep’ has cumulative effect• Prolonged sleep is necessary to repay fatigue debt• Some sleep is better than no sleep• Naps provide significant recuperation but not as good as prolonged sleep• Any sleep longer than 5 minutes is beneficial• Waking after more than 45 minutes but less than 2 hours sleep inertia• Two hours of continuous sleep ensures complete sleep cycle• Grogginess during sleep inertia is dangerous!• Prophylactic naps help

• Sleep timing• Combine with gas/food stops… or not?• Rest without sleep does not pay fatigue debt

Sleeping or Napping

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• Deep sleep phases• Brain function very slow• Difficult to awaken• Inertia if interrupted

• Light sleep• Jerky movement• Easily awakened

• 40-50% of sleep time• No eye movement• Brain function slows• Easily awakened

• Moderately deep sleep• Dreaming phase• Erratic heart rate and

breathing• Easily awakened

STAGES 3 & 4

90-120MINUTE

SLEEPCYCLE

REM = Rapid Eye Movement – the stage of sleep where dreams occur

The Sleep Cycle

“DON’T WAKE ME UP”Stages of Sleep

Nap for 5-45 minutes to avoid sleep inertia.

Sleeping more than 2 hours provides a full sleep cycle.

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• Be physically and mentally comfortable• Shelter is better than open air• Police guarded rest stops are best• Company is good• Use a ground cloth or pad to keep dry• Stay away from pet walking areas• Beware of ants and other creatures• Leave your helmet and riding suit on• Remove your ear plugs• Don’t wake others with your Screamin’ Meanie®

• Yes, you can sleep while resting on your tank bag

There is no substitute for sleep.“REST TO GO FARTHER.”

Where to Sleep

17The Iron Butt Hotel

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• Clear your mind• Don’t keep planning your ride• If something is bothering you, fix it!

• Develop a bedtime routine and stick to it• Yoga, meditation, reading• Train your mind to anticipate sleep• Avoid activities which require complex thought

• Have everything packed and ready to go when you awaken• Turn your phone off• Pay your bill ahead of time• Set your alarm and ask for a wake-up call• Have your bike gassed up and ready to ride• Have something to eat and drink ready for the morning

• Sleep where and how you’re comfortable and fall asleep easily• Roommate? Find one with similar/complementary habits

How to Sleep the Night BeforeOvercoming Pre-Rally Excitement

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• Carefully consider potential riding impact• Chronic illnesses• Predisposing conditions

• Carry a card with emergency information• Name, address, phone numbers• Next of kin and how to contact• Significant health history• Medications and allergies• Health insurance information• Vehicle insurance and towing information

• Make an ICE entry in your cell phone contacts• Put a sticker on the back of your driver’s license• Take extra medication (in safe and dry place)• Prevention is better than treatment• When in doubt, talk with your primary care provider

Preparing for the Ride

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Can you find your gear…In the dark?In the rain?

• Begin well rested• Maintain physical fitness• Eat properly

• Small, balanced meals• Easily digested, low bulk foods• Afternoon snack to counter circadian dip

• Avoid caffeine, alcohol, and tobacco• Participate in several small rallies

before “the big one” to develop a successful routine and confidence.

Personal Preparation

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• Consistent systematic packing• Communication equipment (phone cards, too)• Ergonomics – form and function• Comfortable seat that fits YOU• If you’re worried about your tires, change them!• Tools and tire repair kit – know how to use them!• Can you pick it up? “SKERT”

Bike Preparation

Prepare your bike to eliminate variability

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Know your limits ahead of time and stick to them.

• Severe time constraints• Bad weather• Excessive heat or cold• Unfamiliar roads• Monotonous scenery• Extended night riding• Increased threats – wildlife and traffic• Riding conditions beyond the rider’s ability• Complex tasks required while riding• Distractions – mechanical or personal problems

YOU’RELATE!

Eliminate Riding Stressors

PLAN YOUR RIDE. RIDE YOUR PLAN.

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• Helmet – proper fit, full face, liner• Windshield – laminar flow• Eye protection

• UV filtering sunglasses• Prescription lenses/bifocal inserts

• Hearing protection• Skin and lip protection• Powder to prevent chaffing

Courtesy: Paige Ortiz

• Sun• Wind• Dryness• Moisture• Temperature• Vibration• NoiseEN

VIRO

NM

ENAT

LEF

FECT

S

Environmental Stressors

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• Full body protection of your choice• Waterproofing – including gloves and boots• Ballistic contact point pads• Make sure everything is ‘broken in’• Heated clothing – vest at least• Evaporative cooling garments• The perennial undergarment debate…

Clothing

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• Water loss from heat exposure – primarily sweating• Normal vapor loss from lungs• Normal ‘insensible’ water loss from skin• Increased water loss during heat exposure

• Keep skin covered• Use cooling methods

• Significantly affects mental and physical functions• Can accelerate development of fatigue• Accentuates fatigue effects• Many symptoms mimic fatigue• Dry mouth, headache nausea, muscle weakness

• Increases risk for heart and circulation problems• Especially when taking some medications

Dehydration

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• Stay ahead… DRINK before you need to

• Water AND electrolyte (salt) solution• Sweating causes loss of water and electrolytes• Need to replenish BOTH• Low salt levels can be harmful

• Read the labels• Amounts of electrolytes vary• May contain carbohydrates (sugar)

• Avoid caffeine or alcohol for hydration• Both cause water loss by increasing urination• And this can accelerate dehydration

Rehydration

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• Carbohydrate (sugar) in drinks can be dangerous for diabetics• Can raise blood sugar level acutely• May result in rebound decreased blood sugar• May increase water output through urine• Most athlete supplements contain sugar

+ Sugar No Sugar

• Contains necessary electrolytes

• No carbohydrates/sugars• Add to your water bottle

For Diabetics

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100

• Caffeine is not a substitute for rest!• Should be avoided prior to an event – habituation• Can be used ‘strategically’ to improve alertness• Mental awareness improved by 100-200 mg• Peak effect seen in 30 minutes, lasts 3-4 hours• Don’t consume prior to anticipated rest – disturbs sleep• Will increase urine output!

• The ‘Caffeine Nap’• Drink a caffeinated beverage just before a nap• The caffeine will be absorbed during the nap• Caffeine effects will manifest upon awakening

Caffeine is a drug – use it wisely!

Caffeine

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Remember, caffeine is a diuretic!

Effective dose = 100-200 mg

Caffeine Sources

Grande330mg

10 ounce130mg

8 ounce60mg

8 ounce5-25mg

2 ounce207mg

8 ounce80mg

12mg/Piece

200mg/Tablet

9mg/Piece

12 ounce55mg*

12 ounce140mg

12 ounce30-45mg

TEA

400mg/Packet

* NOT IN CANADA

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“Regain the feeling of energy and mental alertness with 5-Hour Energy Drinks. It’s

better because you can actually feel it working. It starts with a tingle, a sudden rush, then KAPOW. Grogginess is gone and you’re running on all cylinders. Your mind is alert and focused. Your body is

ready for action.

“5-Hour Energy Drinks provides a boost of energy and mental alertness that lasts for hours – with no crash. That’s because 5-Hour Energy is packed with B-Vitamins,

enzymes and amino acids.”

5-hour Energy Drink

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• Contains 207mg of caffeine.(“…as much as a cup of

coffee”)• … and a whopping dose of Niacin

(Vitamin B3) which causes dilation of blood vessels and a flushed feeling, giving the impression “It’s working.”

• These effects may increase water and heat loss due to blood vessel dilation.

• Side effects include nausea, vomiting, dizziness, insomnia, arm and leg numbness, rapid heart beat.

Supplemental FactsServing Size 1.93 fl. oz.

Amount Per Serving % Daily ValueNiacin (as Niacinamide) 30mg 150%Vitamin B6 (as Pyridoxine Hydrochloride) 40mg2000%Folic Acid 400mcg 100%Vitamin B12 (as Cyanocobalamine) 500mcg8333%

Sodium 18mg<1%

Energy Blend 1870mg *Taurine, Glucuronic acid (as or from gucuronolactone), Malic Acid, N-Acetyl L-Tyrosine, L-Phenylalanine, Caffeine, Citicoline

* Daily value not established.

5-hour Energy Drink

Other Ingredients: Purified Water; Natural and Artificial Flavors; Sucralose; Potassium Sorbate, Sodium Benzoate and EDTA (to protect freshness).

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• Know when to stop.• Stop before you need to• Stop to go farther!

• Have a routine for stops.• Gas… log?• Food• Et cetera

• Get gas before you need to.• Separate gas from rest stops?• Avoid high speeds.

• Greatly increases fatigue• Greatly increases risk• Consistency wins!

• Stay away from trucks!NO RIDE IS WORTH YOUR LIFE!

Ride Safely

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You’re four timesIt’s hard to

more likely to haveconcentrate ona road accident

two thingswhen you’re on

at the same time.a mobile phone.

Distracted drivers …are out to kill you!

Be On The Lookout!

34Enjoy the Ride!

donald.arthur@comcast.net