One week before a race

[Hobot]

Hi All

My apologies if this topic has been on here before. I have my first race coming up in a weeks time, and wanted to know what are the do,s and don't,s with regards to training, eating, supplements and sleep etc. Thanks in advance

[Beer4Recovery]

Hi, i found this to be quite interesting

 

http://www.alloutmtb.co.za/alltraining

 

Hope it helps

[GLuvsMtb]

The first rule is not to change anything:

- If you are eating a balanced healthy diet, stick to it.

- Don't change anything on your bike setup

- Don't fiddle with your race nutrition. Use what you use on training rides

- Don't service your bike too close to the event. If its working well, simply clean and lube the bike.

- Don't buy new equipment or spares. If your tyres were fine up to now, they should last the race too.

 

The second rule is to get plenty of rest

- Try to get 8 hours sleep a night

- Go for 2 quick rides at about 80% intensity (less than an hour each say Tuesday and Thursday)

 

Go prepared to the race

- Pack your race number, timing chip, cycling kit etc the night before

- Get there at least 30 to 45 minutes before the start to enable you to check the bike, get your cycling kit and spares on the bike and register

[Bennie Dikwiel]

I reckon You, me and a few THOUSAND other cyclists are all tapering this week! - Ons gaan almal "Kringe in die Bos" (Circles in a forest) volgende naweek doen. For those going to Knysna all I can say is "Know your mushrooms"

[Minion]

The second rule is to get plenty of rest

- Try to get 8 hours sleep a night

In relation to this one, the most important night is two nights before the race. Try and get in a good night's sleep then. That way, if you get nervous and can't sleep properly the night before the race it doesn't matter too much.

[Trance Dance]

My experience in pre-race drinks: Night before 2009 Knysna 50km, carbo-loaded with about 6 windhoeks, felt good the whole race finished in just over 3hrs. Night before 2010 race, due to some unforseen circumstances the only available pre-race drink was a single bottle of black lable, a pint to make matters worse. I started worrying about cramps and being slow! But, i finished in about 2hr20. Which leads me to believe that black lable aka zamalek is 6 x as strong as windhoek as a pre-race drink!

[Bianchisti]

My experience in pre-race drinks: Night before 2009 Knysna 50km, carbo-loaded with about 6 windhoeks, felt good the whole race finished in just over 3hrs. Night before 2010 race, due to some unforseen circumstances the only available pre-race drink was a single bottle of black lable, a pint to make matters worse. I started worrying about cramps and being slow! But, i finished in about 2hr20. Which leads me to believe that black lable aka zamalek is 6 x as strong as windhoek as a pre-race drink!

 

 

KAAAAAAAAAK SNAAKS! LAG MY GAT AF

[Guest]

a pomp the night before and again on the morning of the race, or else its turns sour on a mtb ride.

[Slowbee]

Do what MorewoodMad says....... dont change anything. Keep race day like any other training day. Having a checklist ready for all your goodies is really helpful. At some stage you WILL forget something behind. Its inevitable, accept it.

[BushGoblin]

Which leads me to believe that black lable aka zamalek is 6 x as strong as windhoek as a pre-race drink!

 

Zamalek for the win.