I did 140 km two days ago with no water or food. 4 1/2 hours 30 km average.
I do that regularly too, but I've made a resolution to cut back and try to drink more.
As for looking down, I suppose it's easy for someone at their computer to say, "don't do that! Look up" but hey, we all look down at some point on every ride.
Reduce the tendency to look down by:
- Getting dual sided pedals (like Speedplay or several others) You'll never have to look down in an intersection again.
- Don't worry about you computer. No one said it here, but looking down at a computer is likely more distracting than a water bottle or pedals. I remember my first ride with a power meter in 2000 and after the ride I realized I spent the whole time looking at the screen and was on memory autopilot for the the majority of the ride. Record your ride but don't watch it.
- Anticipate idiots. Treat every automobile as such.
- Know the hazard areas. I once had a tricky area where if I just continued at my current speed I would get killed by someone pulling out into the road 50% of the time... and I'm not exaggerating. Once I realized this, it was almost funny when I noticed the 50% (Oh, your one of those types!)
- Ride less congested roads. They are more fun anyway.
- If you do look down, make sure you are on a long and boring country road and you've gazed ahead to make sure no deer, bear, wild bore, moose, or kangaroos are prancing about. These past few years I've had as many close calls with animals as I have with cars.
But then there is just bad luck, which happens. I've flipped across and smashed 2 windshields of people not looking and once endo'ed over a dog. Hard to predict these situations.