Presentation is loading. Please wait.

Presentation is loading. Please wait.

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

Similar presentations

Presentation on theme: "And Riding Smart Don Arthur, MD Emergency Medicine Physician Rider."— Presentation transcript:

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).

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!

Download ppt "And Riding Smart Don Arthur, MD Emergency Medicine Physician Rider."

Similar presentations

Ads by Google