5 Tips To Get You MTB Race Ready

Here are my 5 tips to help with those race day preparations so you get the most out of yourself and your bike out on those stages.

1. Prepare you bike: Around 5 days before your race weekend give your bike a good check over and replace or repair anything that is showing signs of wear or not operating correctly. Check you tyres, drivetrain, brakes, suspension and do a thorough bolt check. This leaves you an opportunity to order or repair any parts that you may need and helps reduce stress at the race. Your focus can then be directed on the track and stages.

2. Fuel and Hydration: Your nutrition and hydration should be something you are aware of everyday. This is something that you cannot simply do the day, or morning before your event. Building up at least the week before you should start to eat a good balance of complex carbs, lean proteins and healthy fats. Simply put the cleaner the foods you eat the better your engine and focus will be. Poor quality foods, are like putting diesel in your Ferrari. The engine will run but not very well!! Make your plates of food colourful, by doing this you will almost be certain you are consuming a good mix of macro and micro nutrients. With your hydration you want to make sure you are drinking around 3 liters of water a day for Men. And around 2 liters a day for Women.

3. Rest and Recovery: Heading into your race weekend it is advisable to taper down your training and not do anything too exhausting or physically challenging. Letting your body recover and be be physically better prepared for your race. Training unfortunately is not something that gives an instant result, it takes time and consistency to see these results. Therefore by training right up to race day you are not necessarily gaining any advantage and potentially risking picking up a injury or being fatigued. It is advisable though to make sure you remain active and consider doing some light weights/cardio, mobility and yoga and maybe a pre race sports massage. Maintaining a good sleep pattern building up to your race is also a huge benefit. Around about 8 hours a night is recommended.

4. Warm Up. Body and Mind: Obvious one this, but very important. All the pro's do this as you will know. So make sure you warm the heart and lungs up by doing some cardio. This can be a simple pedal around the pits, some short sprints, basically anything you can think of to do that will increase your heart rate and get that blood and oxygen pumping around your body. Also doing some mobility will help. So get yourself a simple routine that will work the upper and lower body. You want to make sure that your neck, shoulders, wrists, back, trunk of your body, hips and legs are worked through their range of motion setting you up for the stresses placed on them during your race. Also warm up your brain by visualising your race run. Also doing some reaction drills will be hugely beneficial as this will help to speed up your reaction time making it easier to overcome any split second decisions you may need to make on track. Juggling is great for this or a reaction drill game on a phone.

5. Stick To What You Know: Don't try anything new on race day. Whether this is a nutrition choice, a new bit of kit or bike set up. It may seem like a good idea but it may not be right for you. If you haven't tried it before then wait for a better time to test it.

If you have any questions about your training then drop us a message.

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