How to prepare for your race day

So you’re planning to ride in a big event this summer?  You don’t want to have done all that training and then forget some critical element that will derail you on the day of your big event.  So check out our guide to preparing for race day:

Check out the course:
Checking the course is important especially if you are racing in a new event.  For out of town events it’s ideal to arrive at least the day before, giving you plenty of time to not only check in, but also drive the course or ride part of it.

What you need for race day:
  Bike. It sounds ridiculous but leaving it behind has happened.
  Helmet. You won’t get a start without one.
  Cycling shoes. Plus some shoes to wear after the race.
  Spare wheels or at least spare tyres.  Inflate your tires the night before - if you have a slow leak, you will know by morning.  Also check tyres for cuts or embedded glass.
  Floor pump. The fastest and easiest way to inflate your tyres (apart from CO2 canisters which you can take on the bike).
  Race kit.  Shorts, jersey, leg warmers, arm warmers, vest, jacket, underlayer, socks, gloves.  All depending on the weather and your personal choice.
  Sunglasses. For protection from the sun, bugs and other nasties.
  Water bottles. Best to take 3 or 4 to the event and at least 2 on the bike.
  Water/energy drink/race food.  To your personal preference.
  Towel/s.  Two is best.  One for you and one for your bike.
  Lube and tools.  Including allen keys, spanners, screwdriver, zip ties and electrical tape.  A multi tool can be a good option.
  Race pack.  Including race number, course map, starting information etc.
  Safety pins and rubber bands.
  Medicals.  Including first aid kit , Vaseline, sunscreen, talcum powder, chamois cream.

Pre-race warm-up:
The shorter the event, the more important the warm-up. For events under 90mins, it’s ideal to spend a fair amount of time before the race warming up, so your muscles are ready to operate near a maximal effort right away. Aim to spend 10 to 20 minutes on the bike.

Race day nutrition (before and after):
•    In this case breakfast is definitely the most important meal of the day! Nutrition-packed food is the fuel that provides your muscles the energy to function effectively.  Eating a good breakfast 2 hours before the race is an essential part of race day nutrition.

•    Carbohydrates are the key not only before your race, but also during the event.

•    For short events (say 90 minutes of duration or less), it’s probably not necessary to eat during the race.  Just ensure you have adequate water or sports drink like Peak Fuel.  A simple energy snack such as a Peak Fuel gel before the start should be enough.

•    For longer distance events you’ll really need to work on a specific nutritional plan that works for you.  But as a guide the secret for carbs is 60 grams per hour (as that’s the maximum your body can metabolize).  A medium size banana is about 25 grams of carbs and a Peak Fuel Summit bar has 35 to 40 grams.  For liquids aim for a minimum of one water bottle of liquid per hour (more than that if it’s hot).  See Dehydration article for more detail on liquids.

•    After your event, make sure you take time to re-hydrate thoroughly and eat plenty. The critical window is 30 minutes to 2 hours after a race and, according to nutritionists, a high volume of water or a sports drink is the best way to recover.  Combine this with food that includes approximately a 3 to 1 Carb to Protein ratio.