Golden Rules of Race Week
After months and maybe years of training, race week has finally arrived. While very exciting, this week can be equally stressful and even nerve-wracking. The added layer of stress can make this week hard to navigate and cause you to make poor last-minute decisions that damper your race. To help you, I have listed my golden rules so you can navigate race week like a pro!
Nothing new on race week
By race week you should have already tested your nutrition, hydration, and any equipment you will use during the race. The last thing you need is to try a new product or piece of equipment for it only to have negative effects on you during your race.
Complete your training as planned. No more, no less
Race week is not the time to panic train and/or completely stop training. The training you did, or didn’t do, leading into the race is already banked. Fitting in last-minute sessions will not give you a fitness boost for the race, and can make you more tired. On the contrary, you also do not want to completely rest and not do your final sessions. Those final sessions have a purpose: to keep your muscles firing and ready to go come race morning.
Stick with your usual schedules and routines
Try to get your final training sessions done at or around the same time you usually would. I also recommend eating breakfast/lunch/dinner at the same time as normal and going to sleep/wake at the same times. This will keep normalcy in your routine and keep your body/mind at ease.
Prevent over-stretching and foam rolling
During taper, the decrease in activity can make us feel like our muscles are tightening up (cue in the importance of tip no.2). This can make you feel like you need to stretch or foam roll extra. But that is not always good and can actually cause some strains, soreness, and inflammation. If you have a stretching or body movement routine, stick with it, but don’t go crazy.
Stick with foods you know and regularly eat
Hopefully, you know what foods work with your stomach and which ones to avoid. Even though it is boring, I always recommend sticking with plain food to limit any chances of G.I. stress. And if you have a sensitive stomach like me, I recommend researching restaurants or grocery stores if you are traveling to a race. This will help you plan for pre-race meals and stick with what you know.
Leave bike issues for the mechanics
Bike issues always seem to appear during race week. And the nervous energy and tinkering with delicate parts make the chance for a bigger problem highly possible. I suggest paying the money for a professional to deal with it and carry on. Trust me.
Be Flexible
Chances are high that not everything will go right or as seamlessly as we want. Make sure to stay flexible with any hiccups or changes along the way. Try to realize it is what it is, deal with it the best you can, and move on from it.
Be gracious and have fun
All the work is done except the final touches. Have some fun and embrace the race environment and community. Also, keep in mind races can’t happen without the work and support of others. Be kind to everyone there and give support to others when you can. Letting yourself have a more enjoyable experience usually means better racing!
