My first road race is Saturday

[jehocu03]

Hey everyone! I'm a new cyclist and will be in my first road race ever this Saturday. I'm getting nervous and I'm afraid of being dropped and/or bonking (especially since there are 2 major hill climbs=2 miles per lap, and we do 3 laps). Any advice for a new racer on ANYTHING? What and when to eat, how and how long to warm-up, where to stay in the pack, what if I DO get dropped, what do you carry in your jersey, do I carry a flat kit or forget about it..etc. Any advice would be great and would help me calm down, too! Thanks!

[aicabsolut]

How long is the race? How much do you normally eat and drink on a hilly ride that long?

Don't worry about being dropped. That is a very common occurrence for a first race. Worry more about planning ahead against the bonk, getting warmed up, and some tactical things.

If you're worried about being dropped on the climbs, you can take a couple of approaches. First, if you have a descent leading to a climb, get as far to the front as possible. Then you can slowly drift back through the pack on the climb instead of being left behind. Then use the next descent and flat area to regain position. If it's a long climb without any momentum builder before it, take it at your pace. Do not start from the back (you want to optimally be in the top 1/3 of the pack at all times if possible), but do not get worried about those who attack the bottom of the climb. Just take it at your pace, and you may be surprised at how many people you wind up passing who went too hard too early (they took hill climbing approach #1 but at the wrong time).

If you get dropped (passed by your race's follow official), just obey the rules of the road, and keep on going unless the head officials signal that your race is over for the day when you pass by the s/f line for the next lap. They will be clearly pulling you from the race. Chances are good this won't happen. It depends on how crowded the course is, mainly. Do not worry about a flat kit, particularly if other races are out on the course at the same time or if the loop is short. There will be officials and support vehicles out there. If you have spare wheels, put them in the wheel truck so that you can get a new wheel if you flat. If not, then grab a ride from the truck or follow car or flag down someone who can get assistance for you. If it's hilly and you get dropped chances are you won't be alone. If you are dropped at the same time as others, work WITH them to keep your distance from the pack minimal. The only reason for not working with them is if they are much slower than you, and it'd be more worth your while to time trial the rest of the race than to hang out with those people. You may be able to catch back on to the pack because you're strong on other parts of the course. If not, that's ok. You still might not be DFL. If you are, though, who cares? Lots of people wind up there in the first race. You will learn from it, and things can only improve from there!

I only carry food in my jersey if needed, usually Clif Shot Bloks. Eat/drink before you need to. Try to plan ahead for some places where it'd be good to do so given the terrain. You may want to take clues from when the person in front of you grabs a drink. I find I eat a lot more in road races than most in my field, because I feel that I need the carbs and electrolytes, so I have to plan that out based on how I feel. I also use my HRM for some guidance. If it's short, I won't take food but use one bottle for a sports drink and one for water. I will drink the sports drink first. No use in eating too late for it to do you any good.

The warmup depends on the length of the race and how your body likes to work. For longer road races, my warmup is a lot less than for a criterium or TT. Just be sure you get your heart rate up some and challenge your legs a bit, and you're fine. The longer the race, the more conservative the warmup, generally. You don't want to burn all your matches before you race. Personally, I find that it's a good strategy to do a pretty difficult warmup very early (the longest has been around 8 miles with a couple significant climbs). Then I rest, eat, rehydrate, and then I may do a light spin right before the race. That just works for me, because otherwise, it could be an hour before I feel warmed up, and I don't want to ride for an hour before a road race. Everyone is different. When do you feel warmed up on one of your typical training rides? Use that as a guide. Then keep experimenting as you keep racing if you don't feel quite right this time. The biggest factor for me is when my start time is. Sometimes I just can't get the proper warmup in for an 8am race that is 1hr drive away, for example. So I just try to deal. Warm up on the trainer or on the road, depending on what is available to you at the race location.

Back to tactics. Like I said, you want to try to stay near the front. You don't want to be ON the front, unless you are attacking (OFF the front) or are trying to lay down the hurt or are chasing down a break. Being near the front means that you won't get stuck in a bad spot if a break forms and the lady in front of you can't go with it. You also have a better chance of not being held up by a wreck. You will also be prepared for tactic #2: Beware of surges out of corners. Due to the accordion effect of a turn, many of the racers at the front will hit a sharp turn (such as an intersection) and then sprint off. This is generally a short effort unless someone is seriously attacking, so if you aren't way back at the end of the accordion, you will be able to catch on easily enough by the time the pace settles back down. So, plan your turn to help you. If you like to spin up or if the turn goes uphill, shift down before the turn so you aren't stuck by a huge gear. If you prefer to stand and surge to hop back on, don't put yourself in too light a gear. The better your positioning, the more you can respond to surges in the pace at any point without blowing up. The less you have to chase, the less energy you waste. Sticking in the pack also helps, because you get the benefit of the draft.

Finally, keep your eyes alert for who seems to be stable and strong. Find a good safe wheel like that and stick on it as much as you can. Also take note of who is really squirrelly and should be avoided for safety reasons. If you find yourself near them, then you are prepared.

[lph]

Oo-er! I'm way too new a racer to be giving you any tips, but I'll give you an order: Come back here and tell us all about it afterwards! And have a blast!

[jehocu03]

Well, I DID IT! Here is my race report. FYI, Manda and Barb are my teammates, which I mention in the post. Let me know what you think and if you have any advice for pre-race food, post-race food(p.s. I'm gluten-free), and how NOT to cramp or blow up on the first hill! Thanks!

"So here is my race report for everyone:
-In general, the course had a terribly gusty crosswind on the backside of the course (*especially as the race went on), a tailwind on the south section (awesome rollers) but a sucky headwind going north (i.e. while climbing start/finish hills).
-Used my brand new Giant OCRA1W bike (first ride with it since it only came in yesterday!). What a great bike!
-Like Manda said, 1.5 mile neutral roll-out was more intense than it should have been. I blame that on the placement of the start/finish (at the top of a steep climb), as well as my lack of anaerobic training. Basically, I was dropped on the neutral roll-out (my legs blew-up on the hill...i.e. BEFORE the official start line haha). At the top of the climb, I saw the group at the bottom of a super steep and fast incline, leading into a fairly sharp left turn (with gravel and rock bits scattered about, no less). I was on full-tilt at that point, trying my hardest to rejoin the group, but didn't have it in my legs. I was on my own for the next 30 miles..
-Second turn of lap uno (of three), my legs started to cramp and my calves both charlie-horsed BIG TIME! Was definitely contemplating dropping out at that point. Thankfully, cramping went away by turn 3 of first lap.
-Second lap was pretty fun and fast and I don't remember much of it, except seeing my BF out on the course snapping a photo of me and telling me to keep going. And some guys from BF's team cheering me on as they passed me. Oh, and I remember getting the chills and goosebumps during the first part of the 2nd lap (a sign of dehydration)..which is when I realized I had been ignoring my water bottles in an effort to chase down the cat 4 women's mirage.
-Part of lap 2 and all of lap 3, I was chasing down a girl (I think she had to switch a wheel out along the course). Everytime she would see me gaining on her, it seemed like she would start picking up the speed and try to sprint. I'm still confused as to why she didn't let me get up to her so we could manage the rest of the race together., but oh well!
-Start/finish hill of last lap sucked. Longest climb of all 3 laps. Cat 4 women encouraging me as they ride down the hill towards city hall, a signal to me that they are already done haha. The encouragement was much needed, though. At the steepest part of the climb, my right quad pops and feels like it is going to break out of my skin! Nasty feeling, woundn't recommenced it. Crossed finish line, official tells me I'm done (really?), and I slowly glide towards to grass and some cat 4 ladies still hanging around. I upclip my right leg and...OHHHH!...right quad charlie-horses and I couldn't bend my leg to get off my bike! hahaha.
-Once the race was over, I started cramping again. Drank 6 water bottles (within 2 hours), but still wasn't enough. 3 peanut butter and jelly sandwiches, but still hungry. 2 rice krispie bars, a lara bar, too. Ate 2 packs of sport beans and a powerbar gel and 2 bottles of gatorade stuff out on course. Oh, and I had a banana right after the race was done. CLEARLY, I burned a bazillion calories.

Regardless of basically doing a TT during a road race, I learned TONS, both about cycling and myself. 1.) need to eat more salt before race days, 2.) Stay hydrated 3.) Don't do your first RR with a hilltop start/finish course 4.) my bike is awesome 5.) racing is harder than anything I have ever done physically (including division 1 and 3 college hockey). 6.) the cycling crowd is fun 7.) I can ride faster than I thought!

Also, while out on the course, there was a sign that said "Farming" on it. I knew it was the name of this random town with no gas station, but there wasn't even a population number on it. It didn't even say it was a town. So I wondered "is Farming being used a noun, verb, or both?". Considering the number of grumbling, old farmers on machines while riding, I think it's a verb haha. Also, Farming has a baseball field right next to their cemetery. Oh, an their baseball teams name is the "Goat Ropers" (at first glance, I thought it said "Goat Rapers"..and I wasn't the only one)."

[mydisneydollars]

Thanks for posting your report I learned alot from it. I am glad that you finished and I am sorry to hear about your pain. I am no where ready for a race but I am looking forward to when I am.

[Flur]

Congratulations on finishing your first race. As someone who's never raced before I find it very impressive that you were able to persevere over your difficulties.

BTW - ROTFLMAO on the baseball team!

[ehirsch83]

Congrats on completing your first race!! And also good job on being a bella:-)

I love being one! Keep with it and you will learn tons! And the more you do it the more fun it will be(since presumably, with more experience you will continue to finish better and better each race)

[jehocu03]

Congrats on completing your first race!! And also good job on being a bella:-)

I love being one! Keep with it and you will learn tons! And the more you do it the more fun it will be(since presumably, with more experience you will continue to finish better and better each race)

Thanks Emily! I love being a Bella, too! Maybe one day some of use MN bellas can join you and other FL bellas for some tropical training? haha

[jehocu03]

Congratulations on finishing your first race. As someone who's never raced before I find it very impressive that you were able to persevere over your difficulties.

BTW - ROTFLMAO on the baseball team!

Thanks so much for the kind words, Flur! Where in Minneapolis do you live? As you can see, I am from St Louis Park. Are you training for a race?

And yes, that baseball team name was quite ridiculous!! hahahaha

p.s. love you kitty picture!

[jehocu03]

Thanks for posting your report I learned alot from it. I am glad that you finished and I am sorry to hear about your pain. I am no where ready for a race but I am looking forward to when I am.

Disney,

I'm so glad that my experience taught you something! I know it taught me a lot, as you could tell from my post. And the pain was expected, but the level of pain was the unknown. I have to say though, that I think most of the pain was as a result of being dehydrated to begin with and not being used to that sort of exertion in the hot summer sun (I usually ride in the first half of the day for hard rides). Having that race experience, although I still don't know what it's like to race in a group, is what I needed in order to figure out what my level of fitness is and what I need to do to get better. Plus, I'm not afraid of entering other RR's because I know that my results/confidence can only improve from here!

Also, I knew I wasn't ready for a race, even though I have been biking since mid-April and riding with my team since May. The experience of a race will give you a good idea of where you are and where you need to be, which can only improve the way you train and what you work on. I would suggest just doing a race, regardless of where you are in your abilities, and just see what happens. Take it from me, the positives of this experience greatly outweigh the negatives!!!

Good luck!
Jen

[Andrea]

Keep it up! As far as racing goes, experience is the best teacher. You will learn more every time!

[mydisneydollars]

Disney,

I'm so glad that my experience taught you something! I know it taught me a lot, as you could tell from my post. And the pain was expected, but the level of pain was the unknown. I have to say though, that I think most of the pain was as a result of being dehydrated to begin with and not being used to that sort of exertion in the hot summer sun (I usually ride in the first half of the day for hard rides). Having that race experience, although I still don't know what it's like to race in a group, is what I needed in order to figure out what my level of fitness is and what I need to do to get better. Plus, I'm not afraid of entering other RR's because I know that my results/confidence can only improve from here!

Also, I knew I wasn't ready for a race, even though I have been biking since mid-April and riding with my team since May. The experience of a race will give you a good idea of where you are and where you need to be, which can only improve the way you train and what you work on. I would suggest just doing a race, regardless of where you are in your abilities, and just see what happens. Take it from me, the positives of this experience greatly outweigh the negatives!!!

Good luck!
Jen

THanks Jen

I am doing my first Charity Bike ride this coming Sat. and I am a little nervous. My Hubby is doing it with me and he is very encouraging when we ride. Its only 25 miles and I know I will finish and learn alot from it. I think I will look into a race later this summer to try. Thanks again

Theresa

[lph]

Hoop - great report! I loved the bit about your quad popping out of your skin, and you just toppling over at the finish - nothing like giving it your all!

Welcome over to "the other side"

[aicabsolut]

Great job of hanging in there and finishing! It sounds like a brutal course.

What did you have for breakfast? How long before the race? What was your pre-race hydration like? Did you take in any electrolytes or carbs during your warmup? What did you do for your warmup?

My thoughts based on your report and not any of the answers to those questions are:

1) You were not warmed up enough. I'd think it's doubtful that you'd already be needing more electrolytes and water by the first hill after a neutral roll-out unless you were severely dehydrated to begin with. Aside from electrolytes and water, cramping that early to me signals improper warmup. In other words, you tried to go too hard too soon, or you did that after not having adequate recovery from your last ride. I don't necessarily think this is a fitness issue, unless you haven't been climbing hills at all. I mean, you obviously thought you were ready for your first race and for this terrain. If you weren't fit enough, then the pace would prove to be too high once racing began, or you'd eventually blow up and get dropped somewhere farther down the line like so many of us do .

2) As for all the cramping you experienced later on in the race, after the initial cramping went away (which also leads me to think you didn't warm up well enough): You needed more electrolytes, carbs, and fluids. If you're used to that kind of terrain, even though you were working very hard, you'd probably wind up only feeling really tired and worn out and sore. Severe cramping indicates a nutrition and hydration problem more than muscular fitness one. There are plenty of gluten-free electrolyte and carbohydrate options that you can have pre-race and during the race. My personal preference is for Clif blocks or the electrolyte drink. I often have a spelt english muffin, sometimes with peanut butter, as a pre-race breakfast, but any breakfast with carbs and a little bit of protein that's easy on your stomach 2-3 hours before the race is good. A friend of mine prefers oatmeal. Another friend likes to have rice and eggs. Whatever is good food that is easy on your stomach, easy to digest, and that you eat before a normal training ride is probably what you should stick with. Put that banana with your breakfast, instead of having it after.

I often have some Bloks or a gel during warmup. I will drink water and electrolyte water till I'm certain I'm well hydrated before the race, and then I'll take more with me. I *try* to remember to stretch between warmup and staging too, but sometimes it slips my mind. You may want to make stretching a priority if you feel like you've been having a hard time recovering from your training rides. When I'm feeling the worst, a quick massage with a muscle rub the night before or morning of can help my sore muscles.

You said you did get in a lot of sports beans, gatorade, and gels during the race. Since you started cramping at the very beginning, this may have come too late. That is a lot of calories to be absorbed in that time period. You may do better replacing some of that with just water. If you have too high a concentration of carbs in your stomach, absorption can become slower. Even with the electrolytes to help speed your stomach emptying, you probably want to chase those beans and gels with water OR drink gatorade. Have more sooner, and start before the race for sure if conditions make you more prone to cramping (hotter weather, for example).

3) I think the beginning of the race cramping and the post-race cramping is related. I don't think you started off your day right. I don't think you did anything wrong during the race, though you were probably playing a bit of catch-up as far as hydration and all, as I tried to explain above. So I think if you fix the earlier cramping, you'll probably nix the post-race cramping. Another thing to do after making that hard of an effort in a race is to do a cool down ride. Once your legs stop shaking and you no longer feel like you're going to pass out, get back on the bike and spin for a while. Going from a hard hill-top finish to a stop is not the best cool-down for your muscles. Then, just replenish water and calories afterwards like normal. Get some protein in there at some point soon for some muscle recovery. I usually have some sort of snack to tide me over till I get home, then I make myself a real meal. Then I nap . Then eat again.


Great job! Keep at it, and before you know it you'll be dropping those ladies on those hills !

[ehirsch83]

Thanks Emily! I love being a Bella, too! Maybe one day some of use MN bellas can join you and other FL bellas for some tropical training? haha

Unfortunatly, I'm the only Florida bella, I am connected with the Georgia/NC team actually.
But you guys can definitaly come down for some training! It is a great place to work on speed:-)