Let's get at it today!
This will guide you through everything you need to know to get ready to compete in your first bike race.
This webinar will take you through A LOT of info your need to know before you jump into your first race. Everything from finding a race, to basic race strategy, to learning how to best avoid a crash (this tends to be what scares a lot of people about racing).
Workout Duration: 30 minutes
Workout Description: Very easy spinning (active recovery), working on pedal stroke technique. Unsure of proper technique? Make sure you know out the Perfect Pedal Stroke EP.
Workout Focus: Learning proper pedal stroke and making sure are recovered heading into your Functional Threshold Assessment that is 2 days away.
Be sure to hit the post workout stretching listed below.
We suggest you watch this video and memorize these stretches for post activity stretching. We will give you a comprehensive routine you can also use on recovery days.
Sleep is performance's best friend. You have to have the recovery in order to see the gains. The training makes you tired - the recovery is what makes you stronger as a result of the training.
Over the course of this program, look to get 7-8 hours of sleep each night at a minimum. This is best done by going to bed and waking up at the same time each day, 7 days a week. Just make it part of your daily routine and get that body in a proper sleeping rhythm. It may be a challenge initially, but make it happen.
Workout Duration: 60 minutes
Workout Focus: Prime the legs, lungs, and heart for tomorrow's threshold test without putting too much fatigue in the system. Reinforce proper pedal stroke mechanics.
Today is "assessment" day. Don't stress out about this, all that is needed is to try your best. There aren't any grades that will be handed out, instead it's just used to accurately set your zones and chart future progress (especially if you have a power meter).
Here's the workout details, or you can follow along with the video by scrolling to the bottom.
[15 minute warm up]
[5 min VO2 effort]
[10 min recovery]
[20 min Threshold effort]
[Cool down and stretch]
The rest of your workouts are going to have "zones" associated with your intensity levels.
Take a few minutes and set your zones, then print them out and tape them to your handlebars.
As a reminder, here are the descriptions for each zone:
1 - Active Recovery: "Easy spinning" or "light pedal pressure", i.e., very low-level exercise, too low in and of itself to induce significant physiological adaptations. Minimal sensation of leg effort/fatigue. Requires no concentration to maintain pace, and continuous conversation possible. Typically used for active recovery after strenuous training days (or races), between interval efforts, or for socializing.
2 - Endurance - "All day" pace, or classic long slow distance (LSD) training. Sensation of leg effort/fatigue generally low, but may rise periodically to higher levels (e.g., when climbing). Concentration generally required to maintain effort only at the highest end of the range and/or during longer training sessions. Breathing is more regular than at level 1, but continuous conversation still possible. Frequent (daily) training sessions of moderate duration (e.g., 2 h) at level 2 possible (provided dietary carbohydrate intake is adequate), but complete recovery from very long workouts may take more than 24 hrs.
3 - Tempo - Typical intensity of fartlek workout, 'spirited' group ride, or briskly moving paceline. More frequent/greater sensation of leg effort/fatigue than at level 2. Requires concentration to maintain alone, especially at the upper end of range, to prevent effort from falling back to level 2. Breathing deeper and more rhythmic than level 2, such that any conversation must be somewhat halting, but not as difficult as at level 4. Recovery from level 3 training sessions more difficult than after level 2 workouts, but consecutive days of level 3 training still possible if the duration is not excessive and dietary carbohydrate intake is adequate.
4 - Lactate Threshold - Just below to just above TT effort, taking into account duration, current fitness, environmental conditions, etc. Essentially continuous sensation of moderate or even greater leg effort/fatigue. Continuous conversation difficult at best, due to depth/frequency of breathing. Effort sufficiently high that sustained exercise at this level is mentally very taxing - therefore typically performed in training as multiple 'repeats', 'modules', or 'blocks' of 10-30 min duration. Consecutive days of training at level 4 possible, but such workouts generally only performed when sufficiently rested/recovered from prior training so as to be able to maintain intensity.
5 - V02 Max - Typical intensity of longer (3-8 min) intervals intended to increase VO2max. Strong to severe sensations of leg effort/fatigue, such that completion of more than 30-40 min total training time is difficult at best. Conversation not possible due to often 'ragged' breathing. Should generally be attempted only when adequately recovered from prior training - consecutive days of level 5 work not necessarily desirable even if possible. Note: At this level, the average heart rate may not be reliable due to delayed heart rate response and/or ceiling imposed by maximum heart rate.
6 - Anaerobic Capacity - Short (30 s to 3 min), high-intensity intervals designed to increase anaerobic capacity. Heart rate generally not useful as a guide to intensity due to non-steady-state nature of the effort and delayed heart rate response. Severe sensation of leg effort/fatigue, and conversation impossible. Consecutive days of extended level 6 training usually not attempted.
7 - Neuromuscular Power - Very short, very high-intensity efforts (e.g., jumps, standing starts, short sprints) that generally place greater stress on musculoskeletal rather than metabolic systems. Power useful as a guide, but only in reference to prior similar efforts, not TT pace.
(These zone descriptions are taken from Andy Coggan, Ph.D., the man who literally wrote the book on training with power.)
Use your best average 20-30 min HR or 20 min average from your FTP test in the calculator below.
Type your average 20 min power from your FTP test in the calculator below:
Equipment (from head to toe):
Bike and gear:
Final note: MAKE SURE YOU BIKE IS IN GOOD MECHANICAL CONDITION - the last thing you want is a bike that won't shift or brakes that are rubbing to cause you to get dropped or lose places. Or even worse, have a mechanical that results in a wreck. Get it functioning properly before the race - you'll be happy you did.
No workout today. This is all about rest and recovery. Make sure you are hydrating and eating well. Less activity today means you won't need quite as many calories as a big training day, so just be aware of how much you're consuming.
Follow along with Coach Bryant as he takes you through all the basics of Mastering Your Pedal Stroke. All you need is an internet connection and a device to play it.
(Note: this is video #1 of "The Perfect Pedal Stroke" Execution Plan. If you're wanting to take your technique to another level, make sure you check it out.)
Watch each exercise explanation and then perform the prescribed reps and sets with 30-60 seconds between sets. 3 SETS - 10 REPS CLOCKWISE/COUNTERCLOCKWISE 3 SETS - 8-10 ON EACH SIDE 3 SETS - 10-12 ON EACH SIDE 3 SETS - 12 REPS 3 SETS - 10-20 REPS 3 SETS - 15-25 REPS 3 SETS - 12 REPS DOUBLE LEG - 8-10 EACH SIDE SINGLE LEG 3 SETS - 30-45 SECONDS EACH SIDE
This is more comprehensive routine to hit all the important areas to stay mobile and flexible. Just press play and follow along!
Workout Duration: 2:30 hours
Sprinting is a combination of timing, technique, and shear force production.
Some of the keys for sprinting:
Start today working on a few of these aspects, not going max effort from the start. Work timing and efficiency, then start increasing your effort levels. Practice makes perfect!
A lot of events will have two days of racing. Today, we are hitting a higher intensity sprint day to teach the body to hit back to back hard days. Start conservative on your sprints and build based on how you are feeling.
Workout Duration: 60 minutes
Goal for today is to maximize recovery. You had 2 HARD days back to back which means recovery is your primary focus. Seriously, do not do much of anything today.
Hit 20 minutes of foam rolling, and/or light stretching, and/or massage stick. All of these are great on a recovery day. Key with the stretching is to make sure the muscles are warmed up in advance, so a light little spin of 15 minutes is fine, but keep it L1.
Place foam rolling video
This is more comprehensive routine to hit all the important areas to stay mobile and flexible. Just press play and follow along! Or at minimum, hit our quick post activity routine.
A couple days ago you worked on Sprint Technique. Out of the saddle climbing is not all that much different from a technique standpoint.
The major difference is your hand position moves from the drops to the hoods. This allows for a more upright body position, more open hip angles, and better breathing for the much longer duration that is required on climbs vs sprints.
Standing while climbing is a great way to recruit different muscle groups and can also help you get that little bit of extra power on the steeper sections of the climbs.
For most riders, the bulk of climbing is going to be done while seated. Here's are some climbing pointers to work on:
Just like with sprinting, this too takes practice. If you do not have any climbs in your area (I feel for you, cause we lack them also), then you can do a couple things:
Workout Duration: 1 hour 15 minutes - depending on fitness level and available time. Minimum of 50 minutes.
- 10-15 minute warm-up: Include 3x1 min "openers" in L3/.
- Work interval: 5 min in length at L4 effort levels. Start in mid to low L4 on the first interval and work to progress from there. Cadence will be in the 70's to 80's.
- Recovery interval: 5 min and will be in low L2/upper L1 effort levels. Cadence will on upper end of "normal"
- Total number of intervals: Shoot for 4 to 6 intervals.
- Cool down: Easy spinning and stretch well post workout.
Watch each exercise explanation and then perform the prescribed reps and sets with 30-60 seconds between sets.
3 SETS - 10 REPS CLOCKWISE/COUNTERCLOCKWISE
3 SETS - 8-10 ON EACH SIDE
3 SETS - 10-12 ON EACH SIDE
3 SETS - 12 REPS
3 SETS - 10-20 REPS
3 SETS - 15-25 REPS
3 SETS - 12 REPS DOUBLE LEG - 8-10 EACH SIDE SINGLE LEG
3 SETS - 30-45 SECONDS EACH SIDE
After the strength, this is more comprehensive routine to hit all the important areas to stay mobile and flexible. Just press play and follow along! Or at minimum, hit our quick post activity routine.
Proper fueling is HUGE when it comes to having a strong performance on the bike. The key is dialing in what YOUR body needs and what works for you. Unfortunately, there isn't one set "recipe" for what you should be consuming. That said, let's take a look at some generalities.
Calorie replacement during exercise:
Pushing out one extra set of intervals, but dropping the number of sprints in each set. Want you ramping it up a bit over last time.
If there is a group ride that will push you, hit that up. You need to be fine-tuning your pack riding skills and become really efficient at finding and riding in the draft. This is HUGE when it comes to racing.
If you are solo, hit this workout.
Workout Duration: 3:00 hours (If you struggled on the 2:30 workout like this, then keep this at 2:30 today).
The ability to corner efficiently is a serious skill that can mean the difference in taking the win, avoiding a wreck, or simply overworking yourself into a glorious fireworks display. The main reason for superior cornering ability is always safety, but efficiency is a close second.
Let's say you are doing a 4 corner crit, or a nice long hard group ride with a ton of turns. If you are inefficient through every turn, you will get gapped by the person in front of you. That forces you and the people behind you to have to work harder, even for just a few seconds. But multiply that spike by the number of turns and BOOM GOES THE DYNAMITE!
With that, here are the major cornering basics, in order, to help you rail those turns with superior confidence:
Shifting is an important skill because proper shifting can limit the number of spikes in power that you produce over a particular ride. More spikes generally means earlier onset of fatigue. So here are our basic guidelines for proper and efficient shifting:
Total Time: 1 hr
This session should be an overall easy effort. You are to work on the pointers and techniques from above for about an hour with some spinning before and after. We highly recommend you find a safe area and practice with cones or other markers before practicing on the roads. You can easily set up a small course in a parking lot or neighborhood cove (some call them cup-de-sacs). Start at a moderate speed and then amp it up as you feel comfortable. We recommend starting with doing larger radius 180 turns and then making them tighter and tighter as you feel comfortable. Make sure you work on right and left hand turns! We need to be ambi-turners.
All about maximizing recovery today. Rest up and enjoy the mental and physical break from training.
Just press play and follow along! Or at minimum, hit our quick post activity routine.
Workout Duration: 1 hour 15 minutes - depending on fitness level and available time.
- 10-15 minute warm-up: Include 3x1 min "openers" in L3/4.
- Work interval: 7 min in length at L4 effort levels. Start in mid to low L4 on the first interval and work to progress from there. Cadence will be in the 70's to 80's.
- Recovery interval: 3 min and will be in low L2/upper L1 effort levels. Cadence will on upper end of "normal"
If you feel your bigger weakness is the varied efforts of a group ride, hit that up today. Goal is to maximize your comfort in the pack and let the natural changes in speed give you a good workout.
Make sure you are finding a group ride that will challenge you today. You need to be forced to dig a little deeper than you would solo.
Goal duration is 1:15 to 1:30 of total time. Work a 10 to 15 min cool down into the ride if possible.
Pack Skills to Work On:
Just press play and follow along. This session was filmed during our winter online training class, also affectionately known as the House of Pain. Today's efforts are mostly Z2 or Z3 so most of the challenge will be muscular and neuro-muscular (that brain and body connection which leads to increased efficiency).
Try and find a group hard group ride today. Unsure of how to do that?
Workout duration: 2 to 3 hours. Ideally at least as long as your upcoming race distance.
Workout description: Today is the day to test your body all why dialing in your comfort and efficiency in a group. The natural varied intensity of this ride will be great a great simulation for the upcoming race. Dig deep today, even if you are suffering. Always tell yourself when you're suffering that others are suffering just as much as you and then hold on for that 30 seconds longer. Make sure you pay attention to the mental checklist anytime things get tough. It will help get you through!
Things to note:
Big point of emphasis today is to dial in your race nutrition. Make sure you are eating and drinking THE SAME stuff you will be using in the race.
If you get halfway through this hard ride and feel like you're going to puke....you'll need to change you fueling plan.
If you get 2 hours into this ride and go bonk mode...you'll need to change your fueling plan.
If every time the effort and intensity spikes you're burping up stuff you shouldn't be...you guessed it, time to tweak the fueling plan.
Two ways to do this:
If you have issues today, retest on Day 24 - Sprint Work #3.
Workout Duration: 45 to 60 minutes
Workout Description: Work on cornering at different speeds and pre-shifting to the appropriate gear to accelerate out of the corners. Hit a very short "jump" to get back up to speed and then recover. The primary focus today is on gear selection and really feeling out the proper gear. It's a bit of an art form, so work on it.
Do not over cook yourself today. Jumps out of the corner should be at about 80%. Play around with what cadence gets you back up to speed the best.
All about the rest and recovery today. You should know what to do by now on these days. While you're resting up, make sure you watch the quick video on "carbo loading."
It's race week and many folks will begin thinking about "carbo loading" to get that extra performance gain.
Here's our recommendation:
Don't do it!
We go into more about why in this quick video:
Workout Duration: 1:15
Watch each exercise explanation and then perform the prescribed reps and sets with 30-60 seconds between sets. We suggest lightening any weights you have been using, or just use bodyweight this week. We don't want to be sore for our first race!
2 SETS - 10 REPS CLOCKWISE/COUNTERCLOCKWISE
2 SETS - 8-10 ON EACH SIDE
2 SETS - 10-12 ON EACH SIDE
2 SETS - 12 REPS
2 SETS - 10-20 REPS
2 SETS - 15-25 REPS
2 SETS - 12 REPS DOUBLE LEG - 8-10 EACH SIDE SINGLE LEG
2 SETS - 30-45 SECONDS EACH SIDE
Grab a snack and a drink, and settle down for a little performance maximizing read.
There are 5 main areas that you need to maximize in order to have your best race possible. In this guide, we’re going to run right through all of them.
Step One: Proper Race Selection
In order to maximize your overall result, choosing a race that suits your strengths and hides your weaknesses is of utmost importance. This is where you need to think about what type of racer you are. (For your first time racing, it may take a few different races to figure out where you are strongest/weakest, so don’t stress too much about this.)
If you found that you are more explosive and can put out a lot of short, repeated, hard efforts, then a criterium would likely suit you best. Or possibly a road race that has shorter, punchier hills. Are you 140 pounds dripping wet and love every hill you see? I think you get the idea, a road race with a lot of climbing is likely going to be best. Remember, the goal is to train your weaknesses but race your strengths!
Step Two: Course Preview
With the race selected, it is now time to find out as much about the course as possible. Assuming you live near the race, try and include the race course into regular training. If it is a shorter course, hit it a few times a week. Break a longer course into segments and try to include a section or two per week into your program. Knowing the course and the effort that can be sustained at different parts of the course can be a huge advantage. Racers will often improve race times from one race to another over the same course just due to knowledge of the course alone.
A course may look perfectly flat when looking at a race profile online, but actually being on the course may tell a totally different story. Effort regulation for a 6 mile flat race loop is going to be a lot different than a 6 mile race that is 5 miles flat and 1 mile uphill. Total distance is the same, but the difficulty and time to complete the race is going to increase on the course with the climb. Knowing there is a climb at the end will play into your strategy and tactics during the race.
For racers that are only able to preview the course the day of or the day before, do your best to preview the “key” features of the course prior to the race. Some things that you should be looking for:
If the course is not marked with distance markers, make note of any features that will provide a reference of distance/time remaining. In order to really pace your effort accordingly, knowing the amount of time you have left is extremely important.
Step Three: Equipment Selection
Take a look at the course, the distance, and the temperatures when selecting your equipment. The hotter it is, the less clothing you will want. That super aero helmet that doesn’t allow a hint of wind through it? Maybe swap that for something that is going to breathe a little better.
Here are some general rules:
Without getting too involved with the science behind it, it is okay to sacrifice weight if the course is going to cause a high amount of wind that is resisting forward movement (either from your body traveling fast or the wind blowing really hard). Tight fitting clothing is always going to be preferred over the baggy, loose fitting options. The purchasing of "aero" equipment (which can be very pricey) is one way to improve your speed without having to improve your strength and fitness. Aerodynamics should be looked at when the “wind speed” is 15 mph or more. If you get above 22 mph combined then aerodynamics should play a very important role.
Example on “aerodynamic drag.” If you are riding at 20 mph into a 20 mph head wind, effective wind speed is calculated by adding 20 mph to 20 mph, which results in 40 mph wind speed. Aero equipment is HUGE in this situation. Now if you turn around and are traveling at 20 mph with a 20 mph tailwind, aerodynamics are far less important.
When the biggest challenge on the course is not wind speed, but instead gravity, total weight becomes a big factor. The more weight you have to cart up a hill, the more energy it’s going to take to travel a given speed. Losing a few pounds, either off the body and/or equipment, will help save precious seconds.
It is far cheaper to shed pounds off your body than it is to shed pounds off your equipment, so make sure you pay attention to your nutrition. That said, big money is spent each year on shaving weight off your equipment. Just make sure it is able to handle your weight.
Naturally, the “best of both worlds” would be having equipment that is light AND aerodynamic. Next time an athlete goes to purchase equipment, discuss with the sale’s person about the trade-offs between weight and aerodynamics. All equipment is NOT created equal. Sometimes stiffness is sacrificed for weight - not good for a sprinter in a bike race.
Step Four: Race Preparation
The three factors that will be discussed in this category are:
Number 1: Pre-Race Meal Timing
Note: The ideal pre-race meal timing is going to vary from racer to racer. This will serve as a great starting point, but may need to be adapted based on how quickly an individual is able to break down and process a pre-race meal.
General Rule: The higher the intensity of the event, the greater the time between pre-race meal and race start time.
For a shorter race (under 1 hour) that is going to be completed at high intensity, a racer needs to allow plenty of time for the food to be broken down and turned into usable energy. Racers should allow for AT LEAST 2.5 hours between eating the meal and starting the race. Most racers have made the mistake of eating too close to the start of the race, leaving partially digested food in their stomach when toeing the start line. Not good. During high intensity efforts the body is forced to push blood to working muscles, thus shutting off the digestive system. The result? A lot of gastro-intestinal discomfort and likely a decrease in overall race performance.
For races that are going to be performed below "threshold,” eating closer to race start might not be a problem for most racers. Some will still need to abide by that minimum of 2.5 hours rule. For racers who get the "pre-race jitters," it is recommended to stick to the 2.5 hour rule. Nerves will have a way of making the stomach unsettled. A partially digested meal and high amount of nerves can have a performance inhibiting effect as well.
The best way to figure out what works is to experiment with it during training. Prior to a race level effort training day, eat 2 hours before the training session. Note how the training session went. Write down how the stomach felt and what the energy levels were. If everything felt great, then stick with that for training day. If stomach was upset during the training session then push that pre-race meal out to 2.5 hours.
Number 2: Pre-Race Warm-Up
A warm-up is meant to prime the body for the effort that is going to be undertaken. The harder that effort is going to be, the greater the need to make sure the muscles, ligaments, and tendons are properly prepped.
General Rule to Follow: the shorter and more intense the effort, the longer and harder the warm-up should be. It is not uncommon to see endurance athletes perform an hour or more warm-up for events that are only going to last 5-10 minutes. The purpose for this warm-up is to bring fresh oxygen and blood to working muscles, begin the lactic acid buffering process (which is done by completing hard enough efforts to "get a good burn going"), and prepare the body for the hard effort that is going to be undertaken.
Number 3: Race Fueling
There have been entire books written about this category (as well as the others that have been addressed in this guide), so this is going to be kept general and highlight the most important aspects of race fueling. Race fueling, just like the pre-race meal, is going to involve personal experimentation. The following should get 95% of all racers in the ball-park of where they should be nutrition wise.
First, some basics on nutrition:
During athletic activity, the body utilizes fat and carbohydrates for fuel. The higher the intensity, the greater the body relies on carbohydrates for fuel instead of stored fats. This fuel can come in the form of stored muscle glycogen in the muscles and liver, and/or glucose in the blood stream from that sugary drink you just drank.
Although the number varies based on size and physical makeup of the individual, most athletes will have no more than around 2000 calories of stored carbohydrates (in the form of muscle/liver glycogen). So if an athlete is burning 1200 calories an hour during very intense exercise, and if 1000 of those calories come from carbohydrate stores and 200 is coming from fat stores, that athlete will run out of fuel stores after 2 hours. This is what is know as "the bonk" or "hitting the wall." Knowing this, an athlete should be able to delay this depletion by incorporating carbohydrates into their system in the form of food or liquid. This is where all of those sports drinks, energy bars, and gels come into play. Athletes also supply their energy needs with more natural foods like potatoes and bananas. Whatever an athlete chooses, test it out in during a hard training session prior to using it in a race.
Lower intensity efforts are going to require a lower percentage of fuel coming from carbohydrates. If prepping for an ultramarathon, you’ll be best served consuming complex carbs, fats, and proteins as opposed to eating gel upon gel. As stated before, each person is going to require different fueling plans, so experiment prior to the race.
Races that are under 1 hour in duration and held under moderate race conditions will MOST LIKELY not REQUIRE the need to fuel. Some athletes can get by just fine without any food or water intake for this length of an event. Other racers may go through 1 or more water bottles full of fluid to perform at their optimal level. At most however, an athlete should consume no more than around 240-300 calories of fuel during a one hour period since most people are not capable of digesting and processing more than that amount. Again, this will vary, based on each individual, but this will provide a range to work with.
Below are some general rules of race fueling for a race held under moderate race conditions. Extreme temperature, elevation, and other course conditions may impact fueling requirements:
Step Five: Pacing and Effort Regulation
Pacing and effort regulation is a very important part of racing. Going out too hard and too fast will most definitely result in blowing up before the finish. Go out too slow and an athlete risks not maximizing their potential and leaving some valuable time out on the race course. Ever see the person who sprints the last 100 meters of a time trial? That sprint energy could have been better used throughout the race.
The goal when racing against the clock (time trial) is to finish the race with absolutely nothing left in the tank right when the finish line is crossed. Now it is time to look at how best to accomplish this task.
Lastly, you must compete with confidence! Going into a race defeated or with a negative outcome in mind is a sure way to not achieving your goals. At BPC we always recommend each athlete to set lofty but achievable goals and then believe that they can accomplish them. Endurance sports are often more about mental toughness than physical prowess. That is the beauty of the endurance world - it is a race against the course, the competition, and yourself. Now go out there and dominate your next race with confidence!
We are getting close to race day! Getting excited!? You should be. You are ready.
Today we don't want to load up our legs too much, but we do want them to be primed and ready for this weekend. The total ride time shouldn't be much over 1 hour.
Warm up 15 min with 3x1 min fast spins. Focus on each phase of the pedal stroke for a few minutes each, on each side.
We are going to try to hit every zone to get the legs opened up.
10 s max effort, recover fully 1 min @ Z6, recover fully 2.5 min @Z5, recover fully 5 min @ Z4, recover fully 10 min Z3
Cool remainder and enjoy the rest of the day. Don't forget to hydrate!
Course recon is HUGE! If you can ride part of the course to open the legs up, great. If not, try and make sure you at least drive it. You have already learned about all this in the Best Race Ever Guide from 2 days ago.
Workout Details: Goal today is to spin the legs out and get the body opened up and ready to race tomorrow. It is NOT to smoke yourself and get a "good workout" in.
Keep intensity L1 or Low L2. Every 10 minutes, hit a 1 minute L4 fast spin to wake the legs and lungs up. Resume the easy spinning.
Stretch and/or foam roll post workout.
One for during the race and the other for post race. No stinky feet during your podium presentation!
There is now a USA Cycling app for smart devices which can be used. Make sure you still have your driver's license so they know it's you.
If you have to pay for a one day license, make sure you have cash just in case you cannot pay with a card.
If you registered online through USA Cycling, then payment for license and race should be covered already, and you'll just need to provide ID of who you are when picking up your packet.
Nobody likes chafing or saddle sores.
If you are doing an event that has multiple events in one day, make sure you have this so you can get the recovery nutrition you need ASAP after your race.
Warming up on a trainer keeps everything nice and controlled while allowing you to stay near the start line. Not totally necessary however. For crit racing, we recommend taking one. For road races where it's easier to warm up on the road, it's up to you.
You'll be changing at the race venue most likely, and if not bathrooms are available, being able to wrap a towel around you is nice...for you and everyone else.
We actually use Sport Kilts that we purchased online.
You'll be thanking us if the port-o-john's run out of TP or if you have to use the woods.
Multi-tool is generally a must have. All the others are optional.
Workout Duration: 20 to 30 minutes
Workout Description: - 5-15 min spin, gradually lifting to L2 endurance effort - 3x1 min fast spins (100+ cadence) with 1 min recovery - 4 min easy spin - 2-4x1 min high cadence threshold effort with 2 min recovery - 4-6x15s spin up to race efforts with 45s to 90s recovery Rock and roll!
Workout Notes: Use a separate drink bottle during warm-ups so you don't deplete those for your race. Use an ice sock if temps are high to keep core temperature down. You should not be maxing out on any of these efforts, just getting the body primed and ready to rock!
If you are warming up on the road, just follow this as best as possible. Does not have to be perfect.
Race smart then race hard! Remember, it's not the person who works the hardest that usually wins. Instead, conserve that energy until it matters most, then dig deep and enjoy the fun that comes from competition and testing your limits.
Just a reminder - DO NOT NEGLECT NUTRITION.
And a final reminder - Remember your Mental Checklist when the going gets tough.
Lastly, have fun out there!