Maintain the intensity of your workouts, but scale back the frequency. But with the arrival of COVID-19, the stakes are higher than ever. This is less powerful but more efficient. Replace the brake pads if wear is approaching the marked line. Make sure you know where you are going and arrive in plenty of times. To create this article, 24 people, some anonymous, worked to edit and improve it over time. Tapering: If it is a major competition that you have trained long and hard for, then you will … For others, the problem with sleep is due to time zone differences. Re-confirm the start time of the race, have a plan as to when you’ll be leaving. Pack your bag for race day. Get over them with a good plan starting with the day before the race up until you cross the finish line. But whichever the case, try to start winding down for sleep early by reading a book, taking a hot bath, or anything that can help you relax. We've been helping billions of people around the world continue to learn, adapt, grow, and thrive for over a decade. Adjust tire pressure if necessary. They literally, open you up and get your body ready for the upcoming intensity. Carbs stored as glycogen in your liver are crucial to your athletic performance, not to mention you need the carbs throughout the race to maintain adequate blood glucose levels. 2 Time Trial Training, Preparation and Race-Day Strategy By Hunter Allen. Anaerobic training: Sprint for 15, 30, 45, 60, 90, and 120 seconds. This provides the greatest aerodynamic benefit. Check off each item prior to leaving home so you have no surprises the next morning. Too many carbs can cause nausea, especially if you're using concentrated sources like energy bars or gel. Make sure that you check that everything is in working order, no loose parts or screws, and everything’s adjusted properly. The secret to your success will be hitting key elements in your training, including specific types of riding, off-the-bike training, and general preparation. To … Move to the start line once you notice a group forming, so you can get a good position. One of the things you’d want to avoid during the race is chafing. Race Preparation. Reduce the volume of your training by 30 to 50 percent in the week before the race, according to Total Cycling Performance. Learn more... Cycling events are a great place to meet other enthusiasts and put your skills to the test. During the race, try to stay in the front third of the group, but behind another rider. So apply chamois cream to prevent getting saddle sores and also make it more comfortable for you during the race. Mountain bike races: ... but an hour a day can get you ready for a shorter race. Serious athletes sometimes carb load a couple days before a race. Sunday: Rest day Train hard and easy on both the run and the bike. Write down the 2-3 things you would like to accomplish or learn today. The protein will slow down the absorption of sugars into your bloodstream. Check your bike for problems one last time. Three or four months is ideal. By using our site, you agree to our. Be sure to allow yourself … This video is for the guy/gal who wants to race but does not know much about anything. However, you should know that the day before your race can be crucial to tomorrow’s performance, and even the slightest lapse in preparation could be detrimental to the race’s outcome. Cycling Competition Checklist: 24 Hours Before Your First Race Your support helps wikiHow to create more in-depth illustrated articles and videos and to share our trusted brand of instructional content with millions of people all over the world. wikiHow marks an article as reader-approved once it receives enough positive feedback. {"smallUrl":"https:\/\/www.wikihow.com\/images\/thumb\/0\/08\/Prepare-for-a-Big-Cycling-Event-Step-1-Version-2.jpg\/v4-460px-Prepare-for-a-Big-Cycling-Event-Step-1-Version-2.jpg","bigUrl":"\/images\/thumb\/0\/08\/Prepare-for-a-Big-Cycling-Event-Step-1-Version-2.jpg\/aid415340-v4-728px-Prepare-for-a-Big-Cycling-Event-Step-1-Version-2.jpg","smallWidth":460,"smallHeight":345,"bigWidth":728,"bigHeight":546,"licensing":"