Originally Posted by
drlogik
I've been in the fitness and endurance game for over 40 years and there's two things that have remained constant for me:
1) Pre-hydrate with straight water 2 to 3 hours before your ride. I usually drink a 20 oz water about three hours before my ride then around 8 ounces two hours before, then around 4 or 5 ounces just as I'm about to start the ride. And, unless you're going on a ride over 40 miles, I suggest just straight water in your water bottles.
2) A good slow warm-up as you start your ride for about a mile or two maybe, then hit it hard. Then a slow 1 mile cool-down at the end. Then re-hydrate with a lot of water right after your ride.
Hydration and nutrition were the suggestions I had in mind. I disagree, though, with drinking only straight water - unless you are also eating food with some salt then a 'sports drink' with electrolytes is advisable, especially in hot weather. Sweat has almost as much salt as it has water, and both must be replenished. I personally enjoy healthy-ish salty snacks like almonds to add protein and salt.
Stretching after a ride or workout is also advisable.