Training: Getting Ready to Rumble

Athletes approach getting ready for competition in many different ways. Some fret all week, while others just show up and wing it on race day. However, most athletes experience consistent success by approaching racing the same way they approach their training - with well thought out preparation and a clear, organized plan.

The pros have coaches, managers, and others organizing and planning the details of their races. These people check schedules, get directions, clean and prepare equipment, scout courses, scope out the competition, and take care of the myriad of other small details involved in preparing for a competition. This provides athletes with the information they need to create an effective competitive plan and frees them to focus on the race itself. Unfortunately, most racers do not have someone else, let alone a whole team of someone elses, to take care of the small stuff and to help them prepare.

Thus, a well thought out race preparation routine can be a valuable tool to help you efficiently and effectively consider and plan the logistics of racing. Systematically considering the details of each event and your preparation ahead of time will reduce pre-race anxiety by enhancing your sense of readiness and control. Effective preparation should include knowing the event details, having a travel plan, and having a warm up plan, as well as having an actual competitive plan (see pre race planning worksheet example). Initially, race planning may take a bit of extra time but like seasonal and workout planning, with practice it will become an empowering part of your quest for personal peak performance.

The Basics & Getting There

A pre-race preparation routine should be designed to help you gather important information regarding the basic aspects of the event. This includes directions to the race, estimated driving time, and registration start time. Gathering the basic information about an event and figuring out how you are getting there should be done several days prior to the event. Knowing the race details ahead of time and securing your travel plans will free you to consider more important issues such as what are you going to do once you get there.

No matter how well you plan for any event, it is very important to remain flexible. Be sure to consider factors such as potential road work and chronically late teammates when doing your pre-event planning. Issues like these can disrupt even the best designed plans. Having flexibility in your plans (both your travel and actual competition plan) is critical for dealing with potential disruptions - both those you anticipate and those that catch you off guard.

A Personal Scouting Report: Important Race & Course Information

In addition to knowing how you are getting to the race, you need to know important details like the expected terrain, the location of the feedzone, the availability of neutral support, and the time and location of the pre-race riders' meeting. Since more race promoters are putting event information on the web, getting the event details has become much easier. In addition to race times, prize lists, and driving directions, it is often possible to get an update course map and description. Some sites even feature photos of important sections of the course. These details can help you choose the correct gear and can help you prepare mentally for the terrain you are going to encounter on race day.

Being aware of both the terrain and the predicted weather conditions for the race area helps ensure you bring the right equipment. Changing weather conditions might necessitate last minute changes. Considering this potential ahead of time helps you plan so that it does not negatively impact your pre-race warm-up. Are you sure you have what you need? Will you need to get a front fender? What if you need to change tires or wheels? Weather information should also be used to pack the appropriate kit as well. Often even an hour and a half drive can mean a difference in temperature, humidity, and expected precipitation. Having the proper clothes for staying comfortable both during your warm up and during the event can mean the difference between performing well or not due to suffering from the effects of being too cold or overheating.

Other important points in your personal event scouting report should include considering both teammates and potential competitors who might be present at an event. Teammates who are present at an event can help with a pre-race assessment of the course, support during the race, and can often provide you with valuable feedback about your performance after the event. It is also helpful to consider potential competitors who might be at the race. Considering who might be present will reduce pre-race anxiety by reducing the potential for race day surprises. Additionally, addressing unpredictable issues such as weather and competitors before race day will allow you to focus on what really matters on race day – your race plan.

Race Plan

The third component in a complete race plan is the actual plan for the competition itself. Using the knowledge you have collected regarding the event will help you prepare realistic race expectations and a game plan for achieving these expectations. Consider your strengths and weaknesses. How does the course play to your strengths? What can you do to minimize the impact of your weaknesses on this course? For example, if you know the course has several short steep climbs, how will you handle them if they are your strength or if they are your weakness? What will be the most effective warm-up for this race and how much time will you need to warm up properly? How do you plan to make sure you have the proper hydration and fuel prior to and during the race? Entering a race with a clear plan based on objective criteria that you can control (e.g. your own focus and intensity, hydrating continually during the event) will not only give you concrete things to focus on during the race that will enhance your performance, but they will also provide you with valuable information for evaluating your performance after the event.

Learning from your plan

The final component of effective pre race planning is reviewing and learning from your plan. Rarely do things go exactly as we plan. Important lessons can be learned from the most successful experiences and from the most dismal races. Take a few moments after each event to review and evaluate your experience. Considering what worked, what didn’t, and what you would do differently can provide valuable information for future planning in the pursuit of personal peak performance.

SAMPLE Race Planning Worksheet

RACE BASICS

GETTING THERE

IMPORTANT RACE AND COURSE INFORMATION

RACE PLAN

Race Planning Worksheet

RACE BASICS

GETTING THERE

IMPORTANT RACE AND COURSE INFORMATION

RACE PLAN