Race Day Planning
Having a consistent routine will help eliminate errors in planning and provide much needed focus and concentration on race day. Whatever routine you develop it needs to be repeatable and consistent and should reflect your particular needs in preparing for competition.
Warming Up
The intention of any warm routine is to prepare you mentally and physically for the start of the event. This means that the primary energy systems to be used at the start of the event have to be engaged and ready to work. The processes of clearing and resynthsizing lactic acid also have to be started. These warm-up routines are generic examples (templates) that can be fine tuned and personalized to meet your particular needs and the specific demands of an event. Things to remember are complete your warm-up 10-15 min before your start, be ready to go to the staging immediately after your warm up and hydrate during the warm up period. The individual time trial check list can be modified to fit any racing venue or event.
Race Day Check List for ITT ( modify as needed for other racing venues and events)
* Plan to have your pre race meal 3 hours before your scheduled start
* Arrive at the race venue 2 ? hours before your start
* Upon arrival immediately locate the registration area and sign in
* After sign in locate the start area and synchronize your watch to the race clock
* Return to your vehicle and assemble your race bike, Good to GO!
* Set up your bike, race bike or second bike, in the stationary trainer for warm up
(it is generally a very good idea that if you ride a special bike for ITT that you take your road bike for warm up and cool down riding)
* Before starting your warm up check that the race is on time and there are no delays
* Pin on you race number BEFORE you start your warm up
* IGNORE EVERYONE and EVERYTHING during your warm up
* Drink a pre race energy bottle during warm up
* Upon completion of warm up make any final adjustments to your clothing (shoe covers, change into skin suit or other special aero stuff)
* Slam a GOO of what ever last minute energy source you use.
* At 10 minutes till your scheduled start roll out and ride to the staging area and listen for your number to be called.
* Get in the staging line when called and stay there.
* Reset your HR monitor and bike computer and select your starting gear
* Start YOUR race timer (on your cycle computer) when your one minute rider leaves the line.
* Roll up to the line, clip in when you are ready and listen to the starters instructions.
* At 15 sec to start focus, breath, relax, @ 10 sec. take on last deep breath, @ 5 sec. eyes are up the road, @ 3 sec. grip the bars, @ 2 sec. rise gently out of the saddle/brakes on, @ 1 sec. load the pedals and LAUNCH
* Stop your timer at the finish line and deduct 60 sec for your unofficial time. Don’t clear the timer until the results are officially posted in case you need evidence of your time for placing.
Criterium Warm up Protocol (Modified Ladder) template
Try to time the warm up to finish 15 min before the start. Drink 1 bottle of energy drink during warm up and 1-2 gels before the start.
XC MTB Warm up Protocol (Modified Ladder) template Try to time the warm up to finish 15 min before the start. Drink 1 bottle of energy drink during warm up and 1-2 gels before the start.
**off the bike 20min before start
Road Race Warm up
** Road race events generally start out easy so no specific warm up protocol is needed. However, it is advised to ride for 20-30 minutes before the start to get the legs loosened up and get the blood flowing.