1. And Riding Smart
Don Arthur, MD
Emergency Medicine Physician
Rider

2. Endurance Rallying The “Secrets”
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.

3. Sleep & Fatigue
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
Computing Power
Fatigue Debt
“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

4. Circadian Rhythm “Normal”
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
“Normal”
Sleep
Sleep Need
Sleep
Sleep Urge 12 2 4 6 8 10 12 2 4 6 8 10 12
NOON

5. Can You Change Your Cycle?
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
“Normal”
Sleep
Sleep Need
Sleep
Sleep Urge 12 2 4 6 8 10 12 2 4 6 8 10 12
NOON

6. Disturbing the Rhythm
Sleeping less than normal results in accumulation of a sleep debt
Debt lasts until rest fulfills normal sleep needs and repays the debt
Sleep
Sleep Need
Sleep Urge 12 2
Awaken early 4 6 8 10 12
NOON 2 4 6 8 10 12

7. Less experienced riders are at greater risk!
Fatigue Effects
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
Less experienced riders are at greater risk!
Sleep Need
Sleep 12 2 4 6 8 10 12
NOON 2 4 6 8 10 12

8. “How did I get in this lane?”
Microsleeps
You’ve had a microsleep if… ?
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!
“How did I get in this lane?”

9. The Slowing Phenomenon “Ummmm… Hey Don, the speed limit here is 65.”
Riding speed slows
Faulty appreciation for speed
Decreasing ‘computing power’
Brain’s ability to process
information and perceive speed 70 60 50 40
“Ummmm… Hey Don, the speed limit here is 65.”

10. Dangerous Mental Changes
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.

11. Fatigue Manifestations
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.

12. There is NO place in any sport for stimulant drugs.
Countermeasures
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
JUST
SAY
NO!
There is NO place in any sport for stimulant drugs.
PERIOD.

13. Sleep Timing 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
Nap
NAP
Sleep Need
Sleep
Sleep Urge
Sleep 12 2 4 6 8 10 12 2 4 6 8 10 12
NOON

14. Sleeping or Napping Resting – naps v. prolonged sleep Sleep timing
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

15. The Sleep Cycle 90-120 MINUTE SLEEP CYCLE DANGER Moderately deep sleep
Dreaming phase
Erratic heart rate and breathing
Easily awakened
Light sleep
Jerky movement
Easily awakened
90-120
MINUTE
SLEEP
CYCLE
DANGER
40-50% of sleep time
No eye movement
Brain function slows
Easily awakened
“DON’T WAKE ME UP”
Stages of Sleep
STAGES 3 & 4
Nap for 5-45 minutes to avoid sleep inertia.
Sleeping more than 2 hours provides a full sleep cycle.
Deep sleep phases
Brain function very slow
Difficult to awaken
Inertia if interrupted
REM = Rapid Eye Movement – the stage of sleep where dreams occur

16. There is no substitute for sleep.
Where to Sleep
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.”

17. The Iron Butt Hotel

18. How to Sleep the Night Before Overcoming Pre-Rally Excitement
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

19. Preparing for the Ride 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

20. Personal Preparation 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.
Can you find your gear…
In the dark?
In the rain?

21. Prepare your bike to eliminate variability
Bike Preparation
Prepare your bike to eliminate variability
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”

22. Eliminate Riding Stressors
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’RE
LATE!
Know your limits ahead of time and stick to them.
PLAN YOUR RIDE. RIDE YOUR PLAN.

23. Environmental Stressors
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
Sun
Wind
Dryness
Moisture
Temperature
Vibration
Noise
ENVIRONMENATL
EFFECTS
Courtesy: Paige Ortiz

24. Clothing 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…

25. Dehydration 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

26. Rehydration 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

27. For Diabetics
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

28. Caffeine is a drug – use it wisely!
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 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
100
Caffeine is a drug – use it wisely!

29. Remember, caffeine is a diuretic!
Caffeine Sources
Effective dose = mg
12 ounce
30-45mg
Grande
330mg
400mg/
Packet
10 ounce
130mg
200mg/
Tablet
12 ounce
55mg*
140mg
12mg/
Piece
TEA
8 ounce
60mg
2 ounce
207mg
8 ounce
80mg
9mg/
Piece
8 ounce
5-25mg
Remember, caffeine is a diuretic!
* NOT IN CANADA

30. 5-hour Energy Drink
“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.”

31. 5-hour Energy Drink Supplemental Facts 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 Facts
Serving Size 1.93 fl. oz.
Amount Per Serving % Daily Value
Niacin (as Niacinamide) 30mg 150%
Vitamin B6 (as Pyridoxine Hydrochloride) 40mg 2000%
Folic Acid 400mcg 100%
Vitamin B12 (as Cyanocobalamine) 500mcg 8333%
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.
Other Ingredients: Purified Water; Natural and Artificial Flavors; Sucralose; Potassium Sorbate, Sodium Benzoate and EDTA (to protect freshness).

32. NO RIDE IS WORTH YOUR LIFE!
Ride Safely
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!

33. Be On The Lookout! Distracted drivers …are out to kill you!
You’re four times
It’s hard to
more likely to have
concentrate on
a road accident
two things
when you’re on
at the same time.
a mobile phone.
Distracted drivers
…are out to kill you!

34. Enjoy the Ride!