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1. Drink before you get thirsty.

Whether it is summer or winter, drinking plenty of fluids when you sweat helps maintain normal blood flow and can prevent the lowering of physical performance.

Clothing	Sun Exposure
Since cycling involves the entire body, you will enjoy your ride more by wearing on both the upper and lower body clothing that absorbs and evaporates sweat. Short-sleeved shirts and shorts are the basic attire, and the number of people wearing both upper and lower body racing wear is on the rise because it excels at absorbing and evaporating sweat and is designed to make it easy to ride with the body in a forward position.	Sun exposure to the entire body causes fatigue, so you should choose to ride primarily during the early morning or evening hours when the sun is at its weakest. Riding under the scorching sun during high temperatures and humidity, particularly during midsummer days exceeding 30｡, can lead to a sudden worsening of your physical condition after heat has built up within the body.
Head Protection	Neck Protection
Make sure to wear a hat or similar protection to avoid exposing the head directly to the sun. Prolonged exposure to direct sunlight can cause sunstroke or heatstroke. Racing helmets with their superior ventilation can also by used.	The back of the neck is a particularly unprotected part of the body. Prolonged exposure of the neck to direct sunlight can cause dizziness, headaches, nausea, and other problems. Protect the neck using the brim of your hat or by some other similar means.

Importance of Drinking Fluids
Fluid Intake	Dehydration
As the body sweats, the fluid in the blood decreases and salt concentration increases, causing the bodies temperature to rise and lowering physical performance. Drinking appropriate amounts of fluids while cycling maintains normal blood flow and prevents a decrease in physical performance.	Becoming thirsty if proof that your body has already lost a great deal of fluids. Make sure to regularly drink fluids to prevent this state from advancing into full dehydration.

A Bicycle Fit for Your Body	Break Time
The basic rules are to select the proper frame size and then use the three-point positioning method to adjust the bicycle to your body. Most of the pain in the buttocks, arms, hands, lower back, legs, and other parts of the body can be attributed to not having the proper size bicycle for your body.	Five to ten minutes of rest during each break is standard. During a break, drink fluids and eat producing foods like chocolate to counteract fatigue. Taking longer breaks than are necessary actually causes fatigue to buildup, and should therefore be avoided.
Easy Pedaling	Rest after Going Uphill
Riding in a low gear to obtain a constant and stable rotation preserves physical strength and enables you to get the most leg power possible, even when going up hill.	Going down hill in an exhausted state after a long and hard ride up can lead to unexpected mistakes in judgment that may cause accidents. Upon reaching the top, make sure to stop and rest until your breathing and heart rate returns to normal.
Hypoglycemia	Fluid Intake
Heading out without first fueling up with food energy will cause hypoglycemia, a condition of low blood sugar that results when glycogen stored in the liver is depleted. Cycling is a sport that burns a lot of calories, so preparing by consuming between 3,000 to 3,500 calories is said to be sufficient. You can convert calories into energy efficiently by consuming an adequate amount of food beforehand, and rather than eating large amounts all at once, snacking frequently is better.	You can minimize fatigue by gradually taking in the same amount of fluid you lost during your ride rather than trying to drink that amount all at once. And if you ride for more than two hours and break into heavy sweat, sports drinks are an effective way to replace the minerals your body loses.
Breaks	Fatigue-Fighting Foods
For beginners, a break every 40 minutes or so is good. For the more experienced, this figure can be raised to one every hour. When speed starts to get erratic and conversation within the group subsides, its probably a good time for a break.	When stamina fails to return even after a decent break, your body is warning you of low blood sugar. The quickest way to recover is to eat some sweets such as chocolate, Japanese sweet-bean confectioneries, or candy.

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