The Race – preparation

The race begins the day before. It actually began weeks, months and perhaps years before but that longer timeframe is more about the training involved to get there and best left to your coach, training programme or club. Here we are concerned with just the race itself.

The day before you will wash and clean your bike. Properly. The chain and cassette will be degreased, dried and lightly lubricated. Not over lubricated and turned into a dust magnet with black grinding paste.

Your tyres will be thoroughly inspected for any foreign objects. Small pieces of glass or thorns will be removed and any cuts inspected and filled. Do the same check on your spare wheels if you are bringing a pair to the race. Your battery or batteries will all be fully charged.

Your gears will be checked to make sure that they are working crisply and cleanly.

Your brakes will be tested to ensure that your lever when pulled fully is at least 10mm away from your handlebar. Calliper brake pads will be checked for any small pieces of imbedded aluminium which will be removed with a scribe or pin and disc brake pads checked for squealing. If they make that God awful noise which will either let everyone else in the bunch know exactly when you are braking or else cause you to subconsciously avoid braking until the very last moment and put you in harms way, then you need to fix it. This can be done by thoroughly cleaning your disc rotors and then removing the pads themselves. Once removed you can hold them over the flame of a match or lighter to burn off any contaminants and then wiped with a spotlessly clean rag before reinserting.

Visually inspect every millimetre of the bike for any dirt and wipe it off. This inspection is also a good way to check for any possible cracks or imperfections that could fail on you at a crucial time.

Once you are confident that your bike is 100% ready next comes your kit.

Shoes :

Use a Bounce or Lenor tumble dryer sheet to keep them smelling fresh and clean at all times. Use Silca gel sachets to keep them moisture free, especially after a wet days training.
Check you cleat bolts are tight and clean out any mud or grime that has become imbedded in and around the cleats. Wipe clean the full length of the sole. If the shoe uppers are just dusty then a baby wipe might suffice for getting them clean but any imbedded dirt or grime will have to be cleaned with some soapy water and a nail brush before being dried using a clean rag or towel .

Helmet :

Make sure that the straps are neat and tidy. If they are too long cut off any excess with a scissors and the burn the end with match to seal it and stop it unraveling.
Loosen the dial slightly as you will be tightening it nice and snug once it is on your head before the race and this tension will vary depending upon what if any hat or headgear you may need for the race itself.
Clean the inside of the helmet, especially the padding with either some foam helmet cleaner or something that will not irritate your skin when you start to sweat.
Clean the outside and the straps with a baby wipe or soapy water. Again dry off with a clean rag or towel.

Clothing :

EVERY piece of kit should be freshly washed and folded.
Pin the numbers on your jersey by zipping it up around your knees to give it the same amount of stretch as when it is on your back.
Pack everything that you could possibly need including;

Essentials –
Jersey (and a spare if you have one)
Bib Shorts
Breathable base layer
Clean socks (new if possible)
Cycling cap or under helmet hat
Mitts
Helmet
Shoes
Chamois cream
Warm up leg embrocation
Baby oil

Secondary essentials no matter what the weather forecast says-
Arm Warmers
Leg Warmers
Overshoes
Long finger gloves
Gillet
Rain Cape
Long sleeve Jersey

Non Cycling essentials
Hand Towel
Bath Towel
Pack of Baby wipes
Small spray bottle with eau de cologne mixed with water
Deodorant
Shower gel
Fresh underwear
Fresh socks
Fresh t-shirt or vest
Wooly hat

Once all of this is organised and packed then you move on to your nutrition and hydration

Essential:

Pre Race-
Something to eat on the way to or 1 hour before the race like
Creamed rice
Pasta
Sandwich
2 litre bottle of water to be sipping on.

For during the race-
At least 2 litres of bottled water
3 x 500ml Water bottles (you may start the race with just 1 but bring 3 anyway)
Your choice of isotonic or carbohydrate mix
Your choice of energy bar, fruit cake, fig rolls, Turkish delight etc.
Your choice of energy gel
(Always bring at least 25% more of each of the above than you think you will need)

Post race-
Recovery drink
Sandwich or other preferred carbs that you can start to eat within 20mins of finishing.
You recover 20% in the first 20 minutes and then 10% per hour after that.

You must also organise your casual clothing that you will wear to and from the race and have this all clean and neatly folded and organised the night before.

Plan what you will have for breakfast and have anything that does not have to be refrigerated left out on the counter or kitchen table.

The car should be clean and have a full petrol or diesel tank or be fully charged.

Eliminate as many possible decisions and distractions the day before so that you will have a better chance of sleeping and when you wake up the next morning all of your relaxed focus can just be on the race itself. As regards sleep, 1 hour before midnight is worth at least 2 after. Joe Lonergan told me this many years ago but I recently read that your body actually produces all of its HGH before midnight so there was some science backing up Joes’ observation.

Plan on arriving 2 hours before the start of the race and work back from there to decide your home departure time and your wake up time. It can also be helpful to know what petrol stations or hotels are along the way so that you can have a plan around toilet stops if needed.

Depending upon the length of the journey and personal choices, some people will have a playlist arranged for the car. This can often start off relaxed and easy before becoming more up tempo and motivational as you near the race destination.

Once you arrive and are parked up it’s time for the next part ……..