It is very difficult for truck drivers, especially over-the-road drivers, to maintain a healthy lifestyle. Days are long and meals are irregular, at best. Although it takes some training, thought and planning, drivers can sustain a healthy lifestyle by simply following three rules to good health. These rules are 1) good nutrition; 2) proper rest; and 3) moderate exercise.

Good Nutrition

Good nutrition is not easy to find on the road, however, with some planning and training it can be done. Meals should be spaced four to five hours apart. Avoid foods that are fired and breaded. Request baked or broiled meats, poultry and fish. Don't defeat your purpose by covering low-fat and low-calorie items, such as chicken or fish, in heavy creams or sauces. Ask for salad dressings, mayonnaise, margarine and sour cream on the side and then apply them lightly to your food. Ask for dry toast and plain potatoes.

Eat Slowly

Allow yourself enough time to eat your meal slowly and to enjoy it - pace your eating. Chew your food well and put your utensils or your sandwich down between bites. Drink water throughout your meal. You should also drink six glasses of water every day. Don't overeat - stop eating when you are satisfied.

Proper Rest

Schedule yourself to take regular rest periods. Follow the Federal Motor Carrier Hours of Service Regulations. Plan your trip with normal driving periods. Do not wait until the last minute to leave on a trip and then extend your driving periods in order to meet a scheduled delivery time.

Moderate Exercise

Regular exercise is very difficult to do under normal conditions and creates a very complex situation when you are on the road. Get into the habit of stopping periodically at a safe location and briskly walk around the area for several minutes. Walking is a very good moderate exercise, but it must be done regularly to be effective. Aerobic exercises are also excellent, providing you can find an area to perform these types of activities while on the road.

Stay Awake

Driver fatigue causes accidents! Fatigue is caused by a number of factors but not getting proper rest and driving too long without stopping are two of the primary reasons a driver becomes fatigued. Other factors, such as consuming a large meal prior to driving can also cause drowsiness. Fatigue can affect a driver in different ways. One form of fatigue causes a driver to doze off or fall asleep at the wheel.

Stay Alert

A less obvious way that the human body is affected by fatigue is to get confused or to fail to react to changing road or traffic conditions. This type of fatigue can occur at any time but often happens late at night or early in the morning. A driver is more likely to encounter this type of fatigue after driving for an extended period of time. Fatigue can also be caused by driving under extremely stressful conditions such as, driving at a high rate of speed or driving under severe weather conditions for a long period of time. When this type of exhaustion occurs the driver may fail to react properly or may make an error in judgment that can cause or contribute to an accident.

Hours of Service

The Federal Motor Carrier "Hours of Server Regulations" were designed to combat the fatigue caused by excess hours of driving and on-duty time. The driving environment in and outside of the modern truck has changed considerably since the Hours of Service Regulations were first established. These regulations are still an important factor in reducing weariness for the professional driver. Following the Regulations, getting proper rest, eating moderately, exercising regularly and driving at a safe speed are some of the ways that the commercial driver can reduce fatigue and prevent accidents.

If You Get Tired or Drowsy

Plan ahead -- get the proper rest and do not eat a large meal just before starting a long trip. If you do become sleepy, stop your vehicle in a safe place and walk around and get some fresh air or do some light exercises. Always make sure that there is fresh air circulating in your vehicle and lower the temperature in the cab to a cool, but comfortable setting. Drinking coffee or tea may reduce drowsiness but, remember, caffeine does not eliminate the cause of fatigue, such as driving long periods without a break. If all else fails, stop and sleep! It is important to deliver your load on time. It is more important to deliver it safely.

Reduced Traction and Visibility

During the coming months, professional drivers will have to adjust their vehicle driving due to reduced traction and visibility. Reduce your vehicle speed to compensate for the reduction in traction to assure that steering control is maintained. Maximum traction occurs when driving on a dry and clean paved highway. Traction is severely reduced when the roadways become wet, either from rain or melting snow. Wet roads demand that speed be reduced to compensate for 1) loss of traction and, 2) the increase in stopping distances. Speed must be reduced even more when the roadway becomes covered with ice or snow. As the temperature drops, the experienced driver must constantly be alert for freezing conditions on wet roads. Watch the spray coming from the wheels of other vehicles on the highway. As long as you can see a spray, the roadway has not started to freeze. A sudden lack of spray coming from the tires of other vehicles on wet roads could mean "black ice," if the temperature is at or near the freezing mark. Also, remember that bridge decks and overpasses freeze before the rest of the highway. Be sure to be particularly alert for automobiles losing control on bridges.

Beware of Strong Winds

Strong winds often occur during weather changes and can reduce the stability of empty trailers. Large, high profile van trailers are most susceptible to high winds, but any trailer can be affected when empty. When traction is reduced due to rain, snow or ice on the roadway, the informed driver must be aware that high winds can affect the stability of trailers and adjust his or her driving accordingly.

Beware of Fog

Slow down when visibility is reduced and allow more following distance between your vehicle and the vehicle ahead of you. Remember, you must be able to stop your vehicle within the distance that you see ahead. Do not stop your vehicle on the roadway unless the road is blocked. Continue to drive at a safe, reduced speed until the fog clears or until you can get your vehicle safely off of the highway.

Be Prepared

Be prepared for cold weather in case of breakdown or blocked highways. Dress in layers and keep dry. Dressing in layers allows for temperature changes by either putting on or taking off more clothing. If the temperature drops or it becomes necessary to leave the vehicle, it is a simple matter to add clothing. Have blankets, first aid kit, matches and a flashlight available in your vehicle in case of an emergency.

The fancy words that are used to describe the act of getting in and out of a vehicle are ingress and egress. They describe getting in and out of a truck or tractor cab, but they can also be used to refer to the act of getting on or in a trailer or van body. Many drivers are injured each year when they incorrectly enter or exit a truck or trailer. There is a safe way to get into or leave a transportation vehicle - maintain a "Three-Point Contact."

The Three Point Contact

This method of safe entry or exit simply means maintaining contact with the vehicle with a combination of either two hands and a foot or two feet and one hand at all times. A "Three-Point Contact" provides better balance and stability. The proper way to enter a tractor cab is to walk into the cab and back out of it while positioning yourself in such a way as to allow for the three points of contact to assist you. The chances of injury are greatly reduced by following this process.

High Profile Vehicles

There are some vehicles, such as cab-over-engine tractors that are particularly difficult to enter and exit and extra care and attention are required with these types. Always enter and exit while facing the vehicle. If a ladder or other climbing apparatus is required to get into or on a vehicle, the Three-Point Contact routine must be followed. When exiting a truck, tractor or trailer by means of a climbing device, always back down. Never walk down a ladder facing forward.

Please..... Don't Jump!

The greatest, single chance of injury occurs when a person jumps off of or out of a trailer, truck or tractor. Jumping from the vehicle is the most unsafe way to get off any equipment. The impact with the ground, even from modest heights, can cause serious injuries to the feet, ankles, knees, legs and other parts of the body. Jumping from the vehicle provides numerous opportunities to slip or fall and cause injuries.

Do It the Right Way

Getting into a cab or truck or on a trailer is something that is done almost daily, but, don't take this action for granted! Use the proper "Three-Point Contact" procedure when entering and exiting trucks, tractors and trailers. Always 1) back out of the vehicle; 2) back off of the trailer; and 3) back down the ladder. Practice the ins and outs of truck driving the safe way by entering and leaving your vehicle the right way. Safety is its own reward.

Back to School

The opening of school means that children and school buses will add to the constantly changing road situations. The professional driver recognizes that driving conditions and highway environments are always changing and makes the adjustments required to compensate for them.

Sharing the roads and highways with school buses and with children who walk to school is an adjustment that the skilled driver must make at this time of the year.

Be Alert

Watch out for school buses stopping on the highway to pick up and drop off children. Remember, on undivided roadways both lanes of traffic must stop for school buses when they load and unload passengers. Also, use the "Four-Second Rule" -- leave a space of four seconds between your vehicle and the one ahead of you. This is an absolute minimum when following a school bus.

Watch Out For Walkers

As school budgets are tightened, more children walk or ride to school in private automobiles. Watch out for pedestrians. Children walking are a particular hazard to the professional driver. Be aware of automobiles that may be carrying school children or that are being driven by teenage drivers.

School Days

Small children, and some high school students, don't always act to protect their own safety. Their minds are often on things that make life fun when you are young. It is the responsibility of the experienced driver to drive defensively. Be aware of the potentially dangerous conditions that are present when school is open. Be particularly alert and cautious in and near school zones.

Lane change accidents are one of the most common types of accidents that occur between commercial vehicles and passenger cars. Often the lane change accident is caused when the commercial vehicle attempts to move from a passing lane into a right-hand lane on divided highways. The best way to prevent this type of accident is to simply avoid excessive lane changes. This may even sound too simple since the commercial vehicle must be moved back to the right-side lane after passing. When moving to the left, the commercial vehicle has a much better view of the traffic situation and therefore has less of a chance of being involved in an accident. When the experienced driver attempts to move back to the right, the blind area is much larger.

Turn Signals Aren't Enough

The professional driver does not rely on turn signals alone. Before changing lanes, the skilled driver makes certain that the lane change or passing maneuver can be easily made without interfering with the right-of-way of other vehicles on the highway. A large commercial vehicle pushes a large volume of air while traveling along the roadway. After passing a passenger automobile, that air can affect the handling of the automobile that is being passed. Keep as much space as possible between the cars you are passing and your commercial vehicle.

Beware of Entrance Ramps

Many lane change accidents occur when the commercial vehicle moves to the left to allow traffic to enter an interstate or limited access highway. After moving to the left, a blind spot is created with regard to the vehicle entering the highway which can lead to an accident. A safer course of action for today's over-the-road driver specialist may be to stay in the right-hand lane and decrease speed slightly to allow automobiles to merge in front of them.

Watch out for Construction Zones

Slow down in construction zones and be alert for vehicles changing lanes. In construction areas the well-trained driver must also be aware of passenger cars attempting to change lanes at the last minute. Slow-moving traffic is a way of life in construction zones. The skillful driver stays calm and alert for others on the highway who may be driving in a manner that can cause an accident. The seasoned veteran driver not only does not cause accidents, but also prevents them.

More Accidents Happen At Night

With the recent change to Daylight Savings Time professional drivers will be driving more after dark. Although the majority of driving takes place during daylight hours, more accidents occur at night and most fatal accidents happen during the night. The experienced driver understands that it takes maximum defensive driving skills to drive safely at night.

Roadway Lighting

Roadway lighting is often very poor. In rural areas there is little or no overhead lighting and in urban locations the lighting may not only be poor but confusing as well due to neon signs and other distractions. The most dependable lighting will come from your own vehicle.

Do Not Overdrive Your Headlights

Be prepared to stop within the illumination of your headlights. Make sure that your headlamps, as well as other lights and reflectors, are clean and properly adjusted during the pre-trip inspection. Make it routine to check your lights and reflectors each time you stop during a trip. Halogen headlamps are a great lighting improvement but they are also more blinding when oncoming vehicles do not dim their lights. Do not look directly into the lights of approaching motor vehicles. Glance to the right side of the road as a vehicle with bright lights approaches. Always - dim your lights to oncoming traffic - never retaliate!

Condition of Other Drivers

Late in the evening and during the early morning hours is when you are most likely to meet fatigued or impaired drivers. Be alert for motorists that are driving aggressively or erratically during these times. Maintain a safe distance from these drivers and be prepared to stop. If a vehicle comes into your lane head-on, slow down and move your vehicle as far to the right as you can. Never take evasive action into an oncoming lane of traffic.

Reduce Your Speed

Fatigue, combined with less available light, reduces vision and reaction time. Reduce your speed when driving at night and especially on unfamiliar roads. Maintain a four second interval when following the vehicle ahead as a space cushion.

The professional driver must use extreme caution when approaching all railroad tracks. Slow down and be prepared to stop when crossing any active railroad crossings. All vehicles placarded as hauling hazardous materials must stop at all railroad crossings except for streetcar tracks, industrial switching tracks, exempt and abandoned tracks, or tracks that are controlled by a traffic signal or any police authority. Hazmat vehicles must stop at least 15 (fifteen) feet before the railroad tracks, but, not more than 50 (fifty) feet away from the tracks.

Don't get caught on the tracks!!!

Never drive onto a railroad grade crossing until you are sure that you can clear the tracks. Be sure that you can not only get the truck or tractor across, but, also be sure the trailer of any combination vehicle will completely clear the tracks before you attempt to start over the tracks. After starting to cross the railroad tracks, do not shift gears until the complete unit has cleared the tracks. Know the configuration of your unit. Drop-frame and lowboy trailers can drag their frames on slightly elevated or "humped" tracks. Always make sure that your landing gear is rolled up completely as these can also get caught as you cross the tracks.

Never Drive Around Gates!!! - Watch Out For Second Trains.

Never attempt to race a train to a crossing. If gates are down, stop - and do not move your vehicle until the gates are raised and the lights have stopped flashing. When stopped at a crossing with multiple tracks, do not proceed until you are sure that there is not another train approaching on another track. Be especially alert to trains coming from the opposite direction which may be blocked by the train that just cleared the crossing.

Always Be Alert For Trains

When approaching any railroad track, always expect that there will be a train coming. Be especially cautious at unguarded crossings that do not have lights and gates. Roll down your window and turn off air-conditioning and the radio so that you can hear any approaching train. Turn on your four-way flashers to alert vehicles behind that you are slowing or stopping for the tracks. When you are sure that no train is coming, proceed quickly over the crossing without shifting gears. If you should get hung up or stalled on a track, call "911" immediately and advise the operator to alert the police, and the railroad, if possible. Be sure to give the 911 operator the DOT crossing number - it is usually posted on a switch box or sign located near the crossing.

Remember!!!
When it's a tie at a railroad crossing - you lose!

Sharing the roads and highways with school buses and children walking along the roadway is an adjustment that the professional driver must make at this time of year. Be particularly alert and cautious around school zones.

Back To School

Students must once again become accustomed to walking to school or waiting for the school bus to arrive. Although the school break only lasts for three months, it is long enough for many students to forget the safety lessons and habits they learned in the previous school year. The skillful driver must be constantly aware of the hazards that come with the opening of school. Whether you are driving in urban, suburban or rural areas, this hazard is always present and requires constant attention during the hours when school buses and children may be on the streets and highways.

Be Alert!!!

Always be aware of your surroundings and watch out for school buses that may stop on the highway to pickup or discharge children. Remember, on undivided highways both lanes of traffic must stop for school buses when they load and unload passengers. Always be alert for children darting across the street to board the bus and always be on the lookout for children that may run across the street after getting off the school bus. Leave a safety cushion between your vehicle and the vehicle ahead. Four seconds is the absolute minimum when following a school bus.

Watch Out For Pedestrians

Many children walk to school, either by choice or necessity, and may not be as attentive as they should be. Be alert for children walking. Pedestrians are difficult to see in early morning and late evening. Many children and young adults travel to school by car. Be aware of automobiles that may be carrying school children. Drivers of these vehicles may be distracted by the activities and actions of their passengers. Automobiles that are being operated by teenage drivers are also a potential hazard to even the most qualified driver. Teen drivers are generally inexperienced in different driving conditions and may lose control of their vehicles in bad weather. They also have a tendency to drive too fast for road conditions and their driving abilities.

School Is Open!!!

Students are not always aware of their own safety. Their attention is not always on what they are, or should, be doing. The well-trained driver must drive defensively and be aware of the potentially dangerous conditions that are present when schools are open.

The professional truck driver not only represents his/her own company, but is also a "rolling advertisement" for the entire trucking industry. The motoring public views the actions of individual drivers as being typical of all truck drivers.

Being followed too closely by a large commercial vehicle arouses fearful and angry responses from the average driver. Tailgating is looked upon by the driving public as unprofessional behavior on the part of the commercial driver. It is also extremely dangerous -- in fact, it is so dangerous that it is considered to be a "serious traffic violation" under the commercial driver's license standards of the Federal Motor Carrier Safety Regulations.

A commercial driver convicted of a traffic violation for following the vehicle in front of him/her too closely will be disqualified from driving a commercial motor vehicle for sixty (60) days if this infraction is the driver's second offense of a serious traffic violation during any three (3) year period. A third serious traffic conviction in any three (3) year period will result in a commercial driver being disqualified for 120 days.

Keep Your Distance -- "The Four Second Following Rule"

By using the "Four Second Following Rule," the professional driver maintains a safe distance from the vehicle in front of him/her. Here's how it works -----

Wait until the vehicle ahead passes an object, such as a signpost -- Then count, "One thousand-one, One thousand-two..." up to four --- If you reach the signpost after that, you're allowing a safe distance between your vehicle and the one in front of you.

If other vehicles enter your "Four Second" safety cushion, ease the throttle until you once again have a four (4) second interval with the vehicle ahead.... If there is any increase in driving time, it will be minimal. The important thing is that you will be driving defensively and will be helping to prevent accidents. By following this system, you will be enhancing your reputation as a professional driver and improving the image of your industry at the same time.

Driving Conditions Change

During the winter, highway driving conditions change and often these changes occur very quickly. The professional driver must adjust to conditions that can have an adverse effect on driving, such as loss of traction and reduced visibility. Traction may be reduced by water, snow or ice on the roadway, and, even at time, all three conditions happening at once. Loss of traction can occur gradually during rain or snow, or it can happen very quickly as the temperature drops and water on the roadway quickly freezes. Allow more time for trips on ice or snow. Decreased traction and less visibility require that your speed be reduced during adverse conditions. Speed must be adjusted to compensate for lack of traction when accelerating, turning and breaking.

Avoid Jackknifing

Traction is a measure of the resistance between rolling tires and the road. When tires skid they lose traction. Skidding tires also want to "lead" the vehicle and cause a jackknife. Jackknifing can either be caused by the lead, or by the trailer tires skidding from over-braking and wanting to lead the vehicle. Make sure that your tires have good tread. Remember, however, that even new tires can skid when traction is reduced.
High winds can cause control problems with any empty trailer, but "highcube" trailers are particularly susceptible to wind.
When a jackknife gets past 15 degrees, it is almost impossible to correct. You can attempt to correct a jackknife by: 1) steering in the direction you want to go; (2) keeping off the brakes; (3) accelerating slightly if the tractor has traction; and (4) reducing speed to avoid further problems.

Reduced Visibility

Visibility is reduced in the winter by less sunlight and is affected even more during rain, fog, sleet and snow. Visibility not only means being able to see, but also means being seen. Turn on your headlights and marker lights so that not only you can see better but that you can be better seen. Never over drive your line of sight or the headlights of your vehicle. When your windshield wipers are operating your headlights should be on.

One of the greatest roadway courtesies the skilled operator can offer to the driving public is to be constantly aware of the hazards that "tire spray" can cause. While tire spray can't be completely avoided of the potential danger your spray can cause to vehicles passing and following is a real professional gesture.

Slow Down!!!

Reduce your speed so that you can bring your vehicle to a safe and controlled stop. Remember, it can take as much as four times the distance to stop in rain, snow or ice. To stop your vehicle in the same distance it takes on dry pavement means cutting your speed in half on wet pavement and even more on snow and ice.

Summer means vacations and a time when the professional driver must watch out for vacation travelers. The vacationing driver may be traveling on unfamiliar roads. Typically they may also have distractions such as young children and are not always as observant as required on busy highways. Be alert for out of state license plates, particularly in heavily traveled vacation areas. The skilled driver must be aware of vacation travelers and be cautious of them.

Watch Out For Travel Trailers

Travel trailers are a potential hazard to the qualified driver. Many drivers pulling travel trailers only do so several times each year and suffer from lack of experience. The veteran driver is cautious of all travel and boat trailers and anticipates that these drivers may unexpectedly change lanes, slow down quickly, exit with little warning or sway excessively on down-grades.

Watch Out For Movers

Another summer hazard for the experienced driver is the "do-it-yourself" mover. Virtually anyone can rent a 24-foot van truck to move household goods without a commercial driver's license or any truck driving knowledge. These drivers may not understand that it takes extra time and distance to stop a truck and they may not use mirrors or signals properly when changing lanes. Give these rental trucks extra room and caution.

Weather

Summer rain showers can be as dangerous as a snowstorm. Rain reduces visibility making it difficult to see and be seen. Rain also reduces traction which increases the stopping distance. Slow down when it is raining and remember when your windshield wipers are on your headlight should be illuminated. In many states this is the law but to the informed driver it is just good common sense.

Construction

Summer is a time for road repairs. Slow down in construction zones and watch out for cars changing lanes. Be especially alert for cars trying to merge from other lanes and remember that a small car can be hidden by your hood in stopped traffic. Allow time for traffic ahead to move before you start forward.

Enjoy The Summer

The well-trained driver operates defensively in all seasons. Stay cool this summer and drive safely and courteously. Don't spoil your summer or someone else's by getting involved in an accident.

Be Prepared

Every seasonal change presents the professional driver with new hazards and challenges. Spring rains and winds can adversely affect the maneuverability of any trailer, but empty, high-cube van trailers are the type affected the most. Even the most seasoned driver must exercise extreme caution when pulling empty trailers in rain and high winds. Increase your following distance and allow for more time to stop. Fog can be another springtime hazard. If you drive into the fog, and there is not a safe place to pull over, slow down and turn on all your lights with the headlights on low beam. Be prepared to stop within the distance that you can see ahead of you.

Danger!!! Construction Zone

Spring means construction and road repair. As our Interstate system and other roads get older, they require more and more repair. Be alert for slow-moving traffic in construction zones. Traffic can come to a full stop almost immediately. Merging traffic can pull in front of your vehicle and suddenly stop. Watch your mirrors for vehicles merging from either side of your vehicle. If you are directed onto the shoulder of the highway to get through a construction zone, beware of sloping or soft shoulders. Overhead clearances may also be reduced due to sloping underpasses when using the shoulder of the road.

Give Road Crews A Brake!!

Watch out for orange barrels and hard hats! Skilled drivers must adjust their driving to all of the dangers from these hazards. Other drivers may become distracted in construction areas and drive unsafely. Workers and construction vehicles may enter the roadway without warning. The pavement may be uneven and there may be debris on the highway surface. Obey the posted speed limit in work areas. Caution and good judgment must always be exercised when you come into a construction area. Use four-way flashers or brake lights to warn drivers behind you.

Watch Out For Construction Vehicles

Dump trucks and other vehicles that are supplying or removing materials to construction areas can be another danger. They may stop or turn quickly and without proper notice. They also take more time to get up speed after they enter the roadway.

Plan Ahead

Allow more time for trips because of delays due to construction. The combination of winter and age affects highways and routes in all parts of the country. Many of the roads you will travel are scheduled for repair or reconstruction this year. It takes time for traffic to adjust...plan to either avoid construction areas, if you can... allow for more time to complete trips due to road repair delays.

We understand that there is more to running a trucking company that finding a driver and putting fuel in the tank. After all, trucking and transportation is a sophisticated industry which is heavily regulated by governmental bodies on both the state and federal level. Our goal is simple: we want you to succeed as a business and, in the process, run the safest trucking company you can. This is where our expertise in safety and compliance outshines our competition. We can help with training and on-going service in areas such as:

• Log Book Auditing
• Safety that Analysis (Detailed report on all areas of Safe Stat and Safer)
• Truck Driver Safety Meetings (We even do evenings and weekends)
• Safety program evaluation & development
• Speaker for Safety programs, award banquets, etc
• Policy Writing
• DQ file preparation including background checks
• Driver Log & ammp; Driver Time Record Auditing
• Level 1 and Level 2 Inspection Training
• Leadership training
• Set up Bonus/Incentive programs for drivers
• Random D&A Program Development
• MPG Programs
• Driver Recruiting (training & assistance)
• Hazmat training
• Hazmat security plans
• Spill Plans (SPCC)
• IRP, Operating authority, & Permits
• Accident scene representation
• Road & Site Observations
• Compliance Review
• DOT Mock Audit
• DOT Audit Preparation & Representation
• DOT Compliance Training
• OSHA Mock Audits
• CT Mock Audits