OK here it is the last of the recon articles. I have given you several pointers on what you need to do to ensure a successful attempt at winning your next road racing event.
This article is going to be a check list! Something you can copy, print or share with your fellow racers. If you feel that I have missed something or you have different experiences by all means tell us about it and leave comments.
1 Week Before the race
- Confirm with your spouse/family/parents that you indeed will be racing at X race on X day
- Pre-Register for the race (You may need to do this as soon as your race opens for pre-registration)
- See who else has registered for the race
- Check the 7 day forecast (After Registering) Road Racers RACE in all weather!
- Tune up the bike today and fix problems now!
- If this is a priority race then make it a priority to sleep, eat and train like its a priority race
- Find out which teammates are going and who may want to share a ride
- Do not eat 3 hours before going to bed
5 Days before the race
- Check race registration to see who else has registered
- Check with teammates again on who is and is not going with you
- Check weather again
- Look up the race route on Google Earth or bikely.com and look at elevations
- Make a trip out to the race course and ride the course (Preferable) or drive the course
- Make sure you will have a complete clean uniform (Kit)
- Clean bike
- What items are you taking with you the day of the race out side your normal training day?
- Get race day items gathered up in one place
- Get to bed early (9-10 hours of sleep is preferred)
- Drink up to 2 liters of water a day
- Diet should primarily consist of good carbs and lite on the protein
- Do not eat 3 hours before going to bed
3 Days before the race
- Check race registration to see who else has registered
- Check weather again
- If riding a longer road course take notice of all major elevation changes and right down the mileage when they occur
- Tape a small elevation change cue sheet to your top tube or stem where you can see it
- Clean and lube your drive train
- DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
- Go through your race day items (Do you really have everything?)
- Get to bed early (9-10 hours of sleep is preferred)
- Drink up to 2 liters of water a day
- Diet should now be almost all good carbs
- Do not eat 3 hours before going to bed
2 Days before the race
- Check weather again
- DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
- Go through your race day items (Do you really have everything?)
- Get to bed early (9-10 hours of sleep is preferred)
- Drink up to 2 liters of water a day
- Diet should now be almost all good carbs
- Have you started to mentally go over how you are going to race this race?
- Has your team decided who is the race leader and what roles you and your teammates will fill?
- Gather up any food stuffs and fluids you may need the day of the race
- If you are going to take a rest day this week make it today (Stay off the bike or just lightly spin)
- Do not eat 3 hours before going to bed
1 Day before the race
- Check weather again
- DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
- Pack your race day items and put them and your bike in your vehicle. (hold off on the bike if you do not have a garage)
- Get to bed early (9-10 hours of sleep is preferred)
- Drink up to 2 liters of water a day
- Diet should now be all good carbs
- You should now have a mental visualization of how you are going to race this race?
- Do not rest today – Get out on the bike for 45 minutes – hour and ride a moderate pace and throw in 2-3 one minute efforts
- Shower and shave before going to bed
- Do not eat 3 hours before going to bed
Morning of the race
- Check weather one last time (Make sure you have packed appropriately for the weather!)
- DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
- Pack your bike in your vehicle if you did not the night before
- Drink 2-3 cups of coffee (If you like Coffee, who doesn’t)
- Bathroom time dealing with Race Day Jitters (If you suffer like most of us)
- Start drinking your favorite sports drink
- You should eat your breakfast 3 hours before the start of the race
- Do not shave face or legs day of a race (Superstitions and sweat irritation)
- Leave your home with enough time to get to the race course with 2 hours to spare!
2 Hours before the race
- DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
- Drink some more sports drink
- Pick up number at registration
- Dress for the race and pin your number on (Did you know its against USA Cycling rules to wrinkle your number?)
- Make sure you have enough fluids and in ride nutrition to get you through your race or to the feed zone
- Either hit the road to warm up with your teammates or set up your trainer next to theirs
- Go over racing plans one more time with your teammates
15 minutes before the race
- DO NOT MAKE ANY MECHANICAL CHANGES TO YOUR BIKE!
- Drink some more sports drink
- Breathe deeply and make your way to the start/finish line
- Make sure your helmet is fastened (USAC Officials will give you grief if its not)
- Listen closely to the race promoter and officials about course notices and rules.
- Take anything you hear about the course from a competitor with a grain of salt
- If you are so inclined say a little prayer
- Wait for the gun/whistle
- Clip in and go
After the Race
- Drink some more sports drink
- Breathe deeply and safely make your way through the course one or more times to work the “Junk” out of your legs
- Meet with teammates to compare notes
- Get changed out of uniform ASAP!
- Drink some more fluids (Coke, Carb Drink, Water)
- Make sure you have all your stuff packed and ready to go
- Go celebrate with your team and or family You Just finished a/another race!!!
Remember knowledge is power – Prepare to Race Smart
3 Comments on “Recon missions for competitive cyclists part 3 of 3”
Great list! Very thorough. Thanks for the post.
Thanks Eric. I had wanted to write this article so that when the next season came around I could remember how to stay organized!