Preparing For Your First Cycling Race
Check your bike over. Preparing for a bike race requires building both fitness and riding skill.
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Dont leave anything untested.
Preparing for your first cycling race. A race isnt your grandmas local group weekend rides. Both recovery drinks and a meal. Pre-race is an important time to assess the safety of your bike says coach Ric Stern.
Yes lots of training fitness and group riding experience helps but nothing can fully prepare you for the intensity and excitement of your first race. After a race it is important to work on your recovery as quickly as possible and no assumptions should be made about the availability of food or water. One of the most fun ways to enjoy your first cycling race is to be accompanied by one or more friends who are also having the same interest.
Experience sharing Dos and Donts practice formats gadgets needed and many other common things could be discussed with. Give your chain and drivetrain a good cleaning and lubricate and also check your tyres over for any deep cuts or anything untoward. Prepare your race bottles recovery bottles and your food the night before.
Well discuss topics such as gear training track prep and nutrition. Ideally your warmup should be about 10-15 minutes long and finish as close to the race start time as possible. Preparing for your first race will have a tremendous impact on your health so that alone is already a major win.
A day before the race give your bike a thorough checking over. You should have enough for pre-race racing and post-race recovery. Put in the hours at your base pace.
And for sure the rigors of training will shape you into a better cyclist. Nail your pre-race nutrition. You should be able to talk while biking and your heartbeat should reach about 6070 of.
Dont go crazy on choosing a long track with a difficult surface. Remember its your first race. Riders then accrue points based on finishing positions.
Start with simple and shorter races wherein your objective is to finish and not to set your best time. You are going to deal with sunburn knee pain back pain and more. Warm up before your race start.
The peak phase is the final phase in preparation for racing and includes reducing your volume and increasing your intensity with high-intensity interval HIIT sessions ending with a. Check your brakes headset gears bars tyres wheel rims saddle and bottom bracket to make sure they. This video is for the guygal who wants to race but does not know much about anything.
As with all competitions you must make the necessary preparations for your first cycling race. Some of the best training riders do is in. Base training involves steady moderate cycling to train endurance.
Spend some time warming up before heading to the start line. As a final advice you should remember that the goal for preparing for your first race isnt to get the gold medal. Although it would be amazing to win during your first cycling race the focus of this preparation is guarantee that you finish the race safely ensuring that itll be the first of many races to come.
This video breaks down what types of races there are how to find them. Spin to win is probably a sensible motto for your first gravel race so make sure youre not over-geared. Having a low gear that provides at least a 11 ratio is a good starting point.
Spend the first 5 minutes spinning easily and then add in some harder efforts with a few intervals at race-pace. And for demanding more from yourself. I like to have a full post-race recovery plan in place.
Make sure nothing is loose and check your shifting and that your brakes are functioning properly. Wear the appropriate gear base on the race that youre joining. Entering your first race can be daunting to newcomers so in this months blog weve decided to do a breakdown of 10 things to consider when preparing for your first cycling race.
You need to train your muscles and cardiovascular system to ride multiple hours of a road or mountain race or to ride hard. Races are classified according to ability and all new racers start as a fourth category rider having signed up for a British Cycling licence.
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