Post Race Analysis: Improving your performance with better Planning and Knowledge
All along the way in your athletic experience you will have those days when very little seems to go as planned. No worries, it happens to EVERYBODY. Every race is a learning opportunity and when things go poorly it helps to have a process by which you can sift through the details in search of clues that will help you prepare better and improve your performance the next time out.
The post race worksheet included at the end of this article will help you through the process. The answers will help you discover where you need to spend more time in preparation and planning to improve your performance. Notice that I did not say, “improve your results”. Race results are often determined by things that are outside your control so when you are looking for ways to “improve your performance” you need to start with the things that are within control and work from there.
When assessing your individual performance it is important that your expectations match up with your skills and abilities. In the post-race review, the first question to ask is, “did you use your current fitness and skills to the best of your ability?” If your expectations exceed your ability you will come up short and not think well of your effort. Matching your expectations to your abilities will enable you to go home feeling successful, satisfied with your effort and motivated to improve.
What makes a Successful Bike Rider?
Riders fall into one of two categories, those who are “successful” at racing and those who are not. Being successful means that you consistently apply your full complement of skills and abilities to achieve the best possible result while continuing to improve and learn from every event. Once you know what to look for the successful riders are easy to spot. Do they always finish first? No. But more often than not, they have ridden a smart race and are right there for the finish making a strong effort to win. They have a manner and behavior that belies their winning attitude. Successful riders are eager to learn and take guidance well. They usually have a coach or someone knowledgeable to work with because they value objective assistance and have a commitment to improve.
A successful rider will often perform under pressure at higher levels than you would expect based on their training. They cope well with setbacks and still perform to their potential when it matters. They are very dependable as teammates and are often good leaders. Successful riders are confident in their abilities and will not be intimidated or awed by stronger competitors and will meet the challenge by raising the level of their performance. They will never give you an “excuse” for a poor performance and are very honest in their self-assessment.
Developing a winning character and a successful approach to racing is not difficult. For most riders it requires that they make an honest assessment of their talents and abilities and set out to improve and develop. The process takes time and requires great patience, focus and determination but yields great benefits along the way.
What to look for in your Post Race Analysis?
Overlooking even the smallest detail can have a big impact on your performance so it is important to look at every detail in your training and planning. Sometimes it is as simple as forgetting to do something that is a normal part of your routine. Your review should start with a list of the things that are within your control. There are many details to cover in your race planning that can make your day go smoother and help you have a better race. The things you miss will have an obvious impact on your performance so take the time to identify the things you need to do on a consistent basis and build a routine that works for you.
Next, move on to your race plan. You should have your race plan worked out well before the start. Information about the course, conditions, field size, competitors, distance, important terrain features and the run in to the finish can be used to shape your plan. Your race plan has to take into account every responsibility you might have for the race especially if you are part of a team. It will shape your actions and help you conserve your energy during the race. Once you have your race plan worked out it is important to stick to it as closely as possible. Having a bad plan or not sticking to a good one can ruin a good day on the bike.
Next, move on to riding skills and tactical knowledge. There are plenty of strong riders out there who can’t ride their bike well enough to stay in position and make use of their fitness. If you are loosing places in the corners in the crits you need to improve your cornering skills. Getting dropped on the downhills? Work on your descending skills. Missing all the right moves? Work on your tactical awareness and strategic skills and ride closer to the front. Having trouble holding your position in the pack? Work on following fast wheels and getting more comfortable in close quarters. Successful racing is done at the front of the group, actually, in the front 25% of the field. You need to learn to how it feels, physically and mentally, to race at the front and be part of the action. If you are a chronic “tail gunner” in the crits and keep missing the right moves you need to find the confidence and ability to ride nearer the front of the race and take your chances in the group that actually decides the outcome of the race.
And finally, you need to know your physical limits for each event. The best performance will come from efficient use of what you have and not riding over your head. Racing hard, but smart, is the best measure of your strength on the bike. It is so important that a rider experience a regular sense of satisfaction and accomplishment and even small amounts of time in the heart of the action will help you progress and race with more motivation and confidence. Be sure to acknowledge the points in the race that went well and don’t just focus on the fact that you got dropped on a climb or did not have the speed for the sprint. Keep this part of your analysis positive and look at how to improve everything about your performance, not just the parts that did not go well.
Understanding that progress and development are incremental will allow you to continue in your training with patience and commitment. Over time, your development will begin to show and your performance will improve. It can be difficult to keep your spirits up and your motivation high when progress is slow but it is important that you remain patient and committed to your training. If you are working with a coach, they can help you stay focused on the important tasks of your daily training and less focused on the long-range picture, which can be very intimidating.
Putting it all Together
Many riders have little trouble finding time to do the physical training but give too little attention to the other details and planning off the bike. Having a consistent routine to follow for every event you attend and every different venue you race in is a key ingredient to successful racing. Your pre race and race day routines for XC mtb will be different than for the velodrome and an all day track event. Also, major events will always have more details for you to keep track of like starting times, rider meetings, information postings, medical control and possible qualification heats. Good organization will help you stay in front of most things that will cause you trouble at races. If something unexpected does pop up you will be calm and relaxed enough to deal with it.
Once you are at the venue, focus in on your own preparation and try not to be distracted by what other people are doing. This can be difficult since we are social creatures and social interaction can be a good way to relax and relieve tension. However, it is different during competition when you need to focus on your specific needs and your pre race routine. Go over your race plan in your head, or with teammates, and think about the different scenarios that could likely happen in the race. Picture yourself riding strong and finishing in the front group. At the proper time, start your warm up and make the final preparations for the race, increasing your focus throughout the entire process. It is important that you show up to the start line relaxed and confident.
Once the race has started, get comfortable and focus in on your own work. Run a quick systems check to make sure your body is ready to go. Conserve your energy and save everything you can for the critical moments of the race. Keep your race plan in front of you at all times and look for the opportunities to execute it. When the pace gets hard realize it is hard for everybody and muster all the mental strength you can to hold your position and stay in the fight. However the day goes you have to be able to say that you did your absolute best, left nothing out on the course and gave nothing to your competitors but a good fight to the finish.
Always be looking for ways to Improve
There will always be something you could have done better. When you are looking for ways to improve your performance need to start with the factors that are within your control, like fitness, skills, tactics and strategy, pre race planning, race day routines and general organization. The post race work sheet will help you through the process. It contains many of the questions I ask my own riders if they do not perform up to our expectations base on their training and preparation. Since I cannot be at every event, I need to know how things went from the rider’s perspective so I can help them avoid the same complications in the future.
To be truly effective, this process needs to follow ALL your events, not just the ones that don’t go well. Even when you have a good day on the bike there will be things you could have done to make your performance better. Successful riders are always looking for ways to improve in the areas that they can control and each race provides clues for the process. So, look back over the race, answer the questions, get the information you need to make some changes and set the wheels in motion for a better ride next time.
Post Race Worksheet
Were you sufficiently rested the race?
Was you bike properly prepared for this race?
Were you confident and motivated for this race?
Was this a high priority event on your calendar?
Did you have to travel more than 3 hours the day of the race?
Did you leave enough time to digest your pre-race meal?
Did your pre-race meal have the right combination of calories and other nutrients?
Did you follow your usual pre-race and warm-up routine?
Were there a lot of distractions or interruptions at the event that diverted your focus?
Did you have your race plan worked out in advance?
Did you execute your race plan as designed?
Did you carry enough calories and/or get feeds during the race to meet the energy demands?
Did you carry enough water and/or get feeds during the race to meet your hydration needs?
Get you get the feeds or hand-ups you needed during the event?
Did you have any avoidable mechanical problems?
Did you dress properly for the conditions?
Were you unusually nervous before the start of the race?
Have you been ill or on any medications in the 3-4 weeks prior to this race?
Do you feel you did the right training coming into this race?
Did this race fall at the end of a rest week?
Has there been a lot of outside stress on you lately?
All things considered, rate your performance on a scale of 1-10