How to Prepare for a Mountain Bike Race

The key to having a good race is preparation. The more prepared you are, the better you will perform. The key to preparation is consistency.

Difficulty: Challenging

Instructions

Things You'll Need:

• Race ready bike & equipment (shoes, helmet, etc)
• Water / carbo drink
• Fuel (energy bar, gel, etc.)
• Bike tools / repair kit
• Change of clothes
• This is not all inclusive, so make sure you create a checklist of everything that you'll need

1. If you can get to the course the day before the race, pre-ride the course to become familiar with it. Try to think about your strengths, and how they apply to the course. If you are a good climber, trying to stay out in front so that you don't get stuck behind people on the singletrack sections.

2. Depending on how long the race is, you may eat your pre-race meal one to three hours before the start. Try to eat foods that you normally eat, so that you don't shock your system with something new. Also, try to eat foods that will supply enough energy during the race. As the start gets closer, you can nibble on energy bars, but not too much, you don't want to bloat your system.

3. Spend 20 to 30 minutes warming up before the race. The first 10 to 15 minutes should be peddled in your small gear. The final 10 to 15 minutes should include some more intense intervals, to get your muscles ready for what is about to happen.

4. Before and after the warm up, it is a good idea to stretch. Use the time while stretching to visualize the race. Close your eyes and try to remember particular sections of the pre-ride, and see yourself on the course. Think about how you want to attach certain sections. Most importantly, make sure you know how you want to ride the first section, which will set you up for the rest of the race.

5. You will want to arrive on the starting line about 20 to 30 minutes before the start time. Stay loose. Walk around. Visualize the first section of the course. Stretch your muscles and stay warm. Ideally you will have a light sweat going when the race starts.

6. Bang! Take a couple peddle strokes and then click into your peddle. Stay in a position where you can pass others and get out in front of the pack. Sometimes the outside is the best place to be at the start. Make sure you breath in and out. Get the carbon dioxide out of your lungs. The adrenaline will be flowing, but try to relax. Remember, this is supposed to be fun!

Tips & Warnings

• Eat a carbo filled dinner the night before. For me, sometimes that includes a big pasta meal and a beer.
• Needless to say, mountain biking can be dangerous. And in a race, there are a lot of things at play. So ride within your ability. I've seen many people get carried away on the downhill and end up breaking something on their bike, or the body, when they go down.