1. eat every 15-20 miles on any ride over 20...and drink in small sips continuously... taking big gulps doesn't give your body time to absorb the fluid... resulting in the need to pee frequently

2. put your extra tube in a ziploc with some baby powder... the tube then slips into the tire easily and reduces the chance of a pinch flat!

3. always keep your core covered as that is where your power comes from... will reduce the risk of injury, and always cover your knees in temps below 60 degrees (these two from John Howard!)