Preparing for a Race
There are several things you should do in preparation for a race, over a several day period. In general make sure to be eating well-balanced meals, getting plenty of fluids and getting enough sleep. If you do not get these basic necessities your performance will suffer even if you do everything else perfectly.
2 Days Before the Race
Rest and recovery. Go out for a nice easy spin for an hour or so. Keep the heart rate well under 130.
The Day Before the Race
Do a short ride (one to one and a half hours) with some high intensity short intervals. The goals are to loosen your legs up and focus a bit on the race. You should ride the equipment your going to race on, making sure that everything is ready to go. Usually three 10 sec sprints, two 1-minute intervals, a 3-minute interval and a 5-minute interval will be more than enough to prime your legs for the upcoming event.
The Day of the Race
Depending on the length of the race, your level of experience, and your level of fitness, you may want to do a solid warm up ride. For races that are high intensity, such MTB races, criteriums, and time trials a good warm up is critical. For road races, especially longer ones, you probably will not want to warm up much, other than to make sure your bike works and to loosen up a bit.
Basic Warm-up
In general, I recommend eating about 3 hours before the event and riding for one to one and a half hours at a moderate pace ending about an hour before you need to be in the staging area.
Warm-up Routine
Depending on how you feel you may want to do some high intensity intervals during your warm up ride. You might try doing three 10-second sprints, two 1-minute intervals, a 3-minute interval and a 5-minute interval. Each individual is different and you will have to tweak this routine to meet your body’s needs. As you do these intervals and become warmed up your legs should feel good. You can also use the warm up time to relax or focus on the race, depending on how nervous or excited you are. Sometimes it can be better to relax before the race than to “work yourself up”. Through experience you will how much mental preparation you need in order for you to perform your best.
After you warm-up you want to relax for a few minutes and focus yourself for the race. Having plenty of time before your start will allow you to do those last minute chores that come up (i.e. bathroom, thirst, hunger etc.). Note: If you drink in the last hour or so before the race you may have to prepare yourself to make one last pee stop before the start. It might be better to drink just prior to the start, than further beforehand.
Post Race
WARM DOWN!!! After crossing the line go roll around real easy for about 15 minutes. This really speeds up recovery. During this time you should really get fluids and sugar, and potentially protein into your body. There are many post-race drinks on the market, I suggest that you find one that you like and use it. Eating food (fruits, Powerbar and the like) and drinking water also works in a pinch.
After warming down go check the results and make sure that you have been placed properly. If you ‘re racing again on the same day you really don ‘t need to warm up much again. Just roll around a little before the start to make sure that your legs still are in proper working order. However, you do need to make sure that you get some real food into your body well before that second race start (allow yourself a good couple of hours).
Two Days of Racing?
If you will be racing the next day I suggest that you do another short (15 minutes or so) ride after you eat dinner and just before dark. This also helps recovery.