Race day is the time to squeeze out every ounce of performance. That is why you should take it easy (train less) and even take a day off right before that important event. As a result your body restores all energy, glycogen, and enzyme levels so you are literally all fired up.
However, a side effect is that since you have been pushing it pretty hard, once you start easing up, your body decides to go into rest mode and it doesn’t respond right away when you start to ask a lot from it (as in a race). Therefore usually the first 10-20min in a race you are still waking up. There is no need to waste valuable time so you can actually get prepared hours before you even pin your number on.
“The Spin”
NOTE: I tested this before my 2013 opening race (The interclub championships). To be honest I do not think I have ever felt so ready before a race. Granted I got dropped towards the end, it was all because I didn’t read the race correctly, rather than not having the legs.
For simplicity I will call it The Spin. Basically on race day, you wake up as you would on a normal day, DON’T sleep in, really don’t. After having your breakfast put your bike on the trainer (or dress up for a ride outside). Do a total of 25-30min.
- 10min really easy just getting your legs moving and the blood pumping
- 10min under your solo endurance pace with some short bursts (NOT maximum efforts)
- 5-10min under solo endurance pace
Try to get into the position you will racing i.e the drops, aerobars for TT, etc. and relax.
If you have had the previous day off, the first 10min will feel strange. Your body will be protesting like a bear woken up during hibernation. Afterwards you will ease in and you will feel all the built up energy wanting to get used. Resist that temptation and take it easy. As soon as you finish drink some water/recovery drink and take a shower. I prefer the trainer to riding outside since I am finished much quicker so I do not have to worry about being late at the race later the same day; in addition if you had to travel to the race the night before, getting a ride on unfamiliar streets only causes additional stress.
The Spin is not a novel idea and if you think about it, it is only logical that you will perform better if your body is already awake and accustomed before you even toe that start line.
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