Riding is an athletic pursuit. Even with the best gear, it places strains on the body which must be managed to maintain full alertness. Sitting in the same position (with limited movement for extended periods of time) is unnatural and can lead to muscle stiffness resulting in fatigue and a loss of concentration. Now the smart shopping has been done and you're all geared up, here are some strategies for looking after the rider inside the material.

• Make regular stops to walk around and stretch at least every hour and a half.
• Set realistic targets for trips. Work out distances and your estimated speed, then double the time required to fit in rest breaks and take the pressure off. Enjoy the ride.
• Avoid coffee and soft drinks. They only provide a short-term lift. Instead, drink plenty of water. Dehydration is a serious problem for riders because they are so exposed to the sun and wind.
• Eat light snacks frequently, rather than heavy meals. Digestion takes energy, which is why you can feel sleepy after a big feed.
• Properly fitted earplugs are cheap and available from most chemists or industrial supplies stores. They drastically reduce noise stress and unwanted sounds by up to 30 decibels.
• When you're riding and the road is clear, try these little exercises to keep your blood moving:

1. Put your weight on the footpegs and lift your body off the seat.
2. Wiggle your toes.
3. Shrug and rotate your shoulders.