Tips to Stay Alert on Long Rides
Riding a motorcycle not only requires physical dexterity, but it also requires the rider to be mentally active and aware at all times. This can become challenging on long rides, particularly when dealing with extreme heat.
While coffee and energy drinks can be a common go-to for a quick boost, they might not be the healthiest way to keep yourself alert on long rides. We’ve assembled a list of alternatives to keep your acuity in check while out on the open road.
Fuel for the Road
They say breakfast is the most important meal of the day, with good reason. Foods that are high in fat might be delicious, but they’ll make your body and mind sluggish as the day goes on. Consider starting the day with oatmeal or granola with fresh fruit, or eggs with a side of wholegrain toast. Smoothies are a great way to get vitamins and nutrients into your body quickly and efficiently. Throw in your favorite fruits, nuts and greens with some protein powder for a nutritious and delicious breakfast. Mix up a big batch and portion into a thermos for a mid-morning top-up.
Grab-and-Go Snacks
If storage space is limited, or you’re traveling light. A grab-and-go snack option is your best bet. Below are a few power-packed snack options that will give you a boost on those long treks.
Trail Mix: A tried-and-true classic that is packed with plenty of carbs, healthy fats, and fiber. Ingredients like nuts, seeds, and dried fruit give you a quick boost of energy, satisfy your hunger, and store easily.
Fresh Fruit: Another great option for energy. Pack fruits that will keep for long hours like potassium-rich bananas, dates that are full of natural sugars, and apples that provide fiber. Pair apples with protein packed cashew butter to further satisfy your hunger.
Dried Fruit/Fruit Leather, Nuts, and Seeds: Dried fruits like apricots and figs, nuts like almonds and walnuts, and fruit leather are a lightweight source of natural sugars and carbohydrates that can be purchased pre-packaged. They travel well and aren’t bothered by extreme weather fluctuations.
Healthy Snack Bars: Protein and energy bars made with whole ingredients like nuts, oats, seeds, and dried fruit are another great portable option for riders. Avoid options that are high in sugar.
Homemade Snack Mixes, Bars, and Bites: For those riders who like to get crafty in the kitchen, or who just like to know what all is going into your healthy snacks, a homemade snack mix, energy bar, or protein balls are a great option. There are plenty of recipes on websites like EatingWell and AllRecipes that offer recipes with ingredients that are packed with healthy, high-energy ingredients.
Energy Chews and Gels: For those looking for a quick boost, energy chews and gels like Clif Bloks are a great option. Athletes often use these for endurance races since they are full of healthy vitamins like B12 to boost your energy. They are most effective when taken with water.
Hydration
Hydration is essential. While coffee and energy drinks might seem like an easy option for a quick boost of energy, both act as diuretics which will only dehydrate you more quickly. Water and sports drinks packed with electrolytes will keep you well hydrated on your trip, allowing you to stay alert and avoid muscles soreness and headaches brought on by dehydration. Be sure to check the label before you buy, as high sugar juices and sports drinks will cause a surge of energy followed by a steep drop.
Tips for Long Rides
- Make sure you’re stopping for a quick snack at least once every hour to help maintain energy and to stretch your legs.
- Balance your macronutrients (carbs, proteins, and fats). Pair carbohydrates with a bit of healthy fat and protein to avoid low blood sugar and maximize your fuel.
- Try to avoid high-sugar snacks that give you a quick spike in energy, since they will also cause your blood-sugar to crash hard and fast.
- Stick to foods that are easy to digest. Avoid anything that is too heavy or that may cause an adverse reaction on the road.
Final Thoughts
Staying alert on long days in the saddle requires making some smart choices before and during the ride. A little preparation and self restraint will keep you on the right path.
Anna Cecilia Tozzi
You might also like
