MTB Racers - I need your advice!

[Adrien]

The first race of the season is this coming Sunday and I never quite know what to do the week before. I know I can't get stronger this week, but I should keep riding, yes? I plan to take 2-3 rest days and also ride 2-3 times, but not super hard. Is this the best plan? I was riding great over the weekend and I want to keep that momentum without over-training.

As far as food goes, I usually try to eat as healthy as possible, cutting out sugar and alcohol. (Aren't I a party?)

So, please, give me your pre-race tips and tricks!

[sarahfixit]

My season schedule usually goes like this:
Sun: Race/ride hard
Mon: light riding/relax and eat
Tues: Hard ride/long ride(commute in my case)
Wed : Depending on the upcoming race, a second hard day.
Thurs: Easy rides
Fri : Walking, easy ride.
Sat : No riding other than checking the settings.

It varies depending on the weekend, like this week Im doing a Sat race and Sun race. That means I train heavy one day and coast it the rest of the way. Being well hydrated and rested is the factor you have direct control over.

As far as fuel goes, I avoid alcahol altogether, but thats me. Your diet through the week should be heavy on protiens to build and recover with. That is the beauty of our sport .
The day of the race, eat a light breakfast like an egg mcgriddle(my fav) and about 30 mins before start, have 1-2 Powergels(Powerbar brand). These give you a blood sugar boost which will be drawn upon in the first few miles.

[Adrien]

Excellent, thanks so much! That helps a lot. Here's my plan:

Today: hard ride
Wednesday: easy-ish pre-ride of race course
Thursday: medium effort ride (or spinning class)
Friday: rest day
Saturday: easy spin, just to make sure everything's working right
Sunday: race!

Fuel is no problem - I love to eat. As for alcohol, I usually don't drink much anyway but the week before a race I cut it out all together.

It better not rain this weekend.

[CorsairMac]

let us know how it goes!!! wishing you all the best!!

[LBTC]

Wow! Adrien and Sarah, you girls are hard-core! I am impressed with your schedules! If you can do that and not be overtrained, you're made of better stuff than this girl!! And I bet your bods are fantastic!!!

The week before my first race I intend on easy rides only. short or easy...

I just read that we should increase both protein and carbs the 3-4 days before a race. <shrug> might make sense. the article was probably based on men, though, so who knows?

Best of luck on your races!! Don't forget to post your review!!

namaste,
~T~

[sarahfixit]

Actually, contrary to what we are led to believe, we biker chix take a lot of protien. During the season I worry more about gaining enough weight back after a race than I do about losing it. I read an interview sometime back with racer Allison Dunlap and she said she eats large quantities of red meats as her big protien source.
There are some weekends that I will out eat my semi-racing bf Just remember that it wont help to do it within the night before the race. That is carbs time.