Race Day Preparation

Just months ago your felt there was lots of time until the first big race of the season...now here it is already!

I just wanted to share a few ideas to help you get prepared for race day.

The Day Before

Anything you can do the day before to help the race day morning go relaxed and smooth is the goal.

Bike


Make sure to take a spin on the bike early in the day just in case there are any last minute repairs that may need done, this will give you time to take it to the store or beg a friend to help.

Once you know the bike is in good working order, lube the chain but don't wipe it (let it sit overnight and remember to wipe it in the morning.  It will drip so be careful where you set the bike or place a towel under then entire chain area).  If you have your number plate for the season, I would place this on the bicycle so it is one less thing to do race day morning, it can be a finicky thing to do so the night before you allows you to do it while relaxed.

If you pack your bike in your car to travel and it will be safe in there overnight, I would even add that to the list so you just have to get up, eat and leave.

Gear


Having all the gear in one place that you need to race make getting dressed and ready at the site much easier.

Shoes and Socks together

Jersey, Shorts and Undershirt

Helmet with gloves and glasses inside

Heart rate monitor strap, gels to carry in race, multi tool, spare tube

Extra zip ties are in case one breaks on my number plate, not for carrying during race.  I also take a big air to fill my flat if I need to change a tube (not pictured need to get one for the weekend).  You can also carry a small pump of some kind, there make some really good ones that fit in a jersey pocket now.

All together now...

I like to have the absolute least I need to race all in one place in the car to get dressed and ready. 

I then have a separate bag of extras like knee warmers, leg warmers, arm warmers, jackets all in one spot in different bag in case they are needed.

The Night Before

If you have had an opportunity to pre-ride the course (this is always an excellent option when available in your schedule) try and download a map of the course and go over it mentally, it is amazing how much this can increase confidence of remember the turns, climbs and downhills.  When you go through the course mentally always imagine yourself racing relaxed and riding strong with confidence on all sections, making sure to imagine crossing the finish line strong and with a huge smile on your face!

Race Day


If you have the ability to wake early enough to eat 3 to 4 hours before the race that would be ideal.  I always feel that if you race really early that sleep may be a better option than getting up much earlier than normal to eat, you will have to try a few different methods to see what you like best.

Try and eat something you are familiar with and contains about 70% carbohydrate but limited in fibre and fat.  The more simple the breakfast the better.

I have had great success with athletes racing by having Ensure HP (high protein) for breakfast.  If you decide to try this it is important to get about 200 calories per hour before the race, and eat 2 to 3 hours before.  So 2 hours before 400 calories of Ensure, 3 hours before 600 calories of Ensure.

Other than the meal just make sure to hydrate well but not too much.  Hydrating in days prior is likely as or more important than just race morning.

Warming up for a race is also very individual.  It should consist of 20 to 40 minutes of riding.  The first 5 to 10 min really easy.  Then during the remainder of your warmup you should attempt 3 to 8 sprints lasting 10 seconds each, trying to make each one a little harder than the last and finish strong (recover about 90 seconds to 2 minutes between these).  You should also try and include 3 to 5 min of effort at the pace you are going to start the race at, ideally this would finish about 8 to 10 minutes before your race, then spin really easy to recover near the start line.