How to get race-ready

Whether you're preparing for your first race or aiming to beat your personal best, getting race-ready involves a combination of fitness, mental preparation, and strategy. From training plans to race-day rituals, each step is designed to maximise performance while reducing the risk of burnout or injury. 

You’re not practising for a hill climb or preparing yourself for a time trial, you’re getting ready for a race! Being in close competition with other riders changes the nature of what you’re doing, so it’s essential that you prepare properly.

Here’s a step-by-step guide to help you arrive at the start line in peak condition, ready to ride with confidence.

Set Clear Goals

Before diving into training, start by setting clear, achievable goals. These can range from simply completing the race to aiming for a particular finish time or placing. Having a specific objective will help shape your training plan, focus your efforts, and provide motivation when things get challenging. 

Your goals should be realistic, measurable but also have a sense of ambition, helping you track progress over time and keep your motivation high as race day approaches.

Develop a Structured Training Plan

A well-structured training plan is essential for any cyclist looking to get race-ready. Ideally, the plan should include:

• Endurance rides: longer rides at a steady pace build aerobic capacity and muscular endurance, both crucial for race day.
• Interval training: short, intense bursts of effort followed by recovery periods help improve speed and power, essential for overtaking or sprint finishes.
• Rest days: rest is just as important as the time spent training. Aim for at least one full rest day each week to allow muscles to repair and adapt.
• Tapering: in the final week or two before the race, gradually reduce training volume to allow your body to recover fully. This will ensure you’re rested and ready to perform at your best.

Fuel Your Body Properly

Nutrition is key to getting the most out of your training and ensuring you’re ready for the big day. Focus on these areas:

• Carbohydrates: your primary fuel source during intense exercise, so include complex carbs like oats, whole grains, and potatoes in your diet.
• Proteins: essential for muscle repair and recovery. Include a variety of protein sources like beans, lentils, tofu, dairy products, and eggs, as well as lean meats and fish if you eat them, for a balanced intake.
• Hydration: don’t underestimate the importance of staying hydrated, especially during long rides. Aim to drink consistently and consider electrolyte solutions to replenish salts lost through sweat.

In the week leading up to your race, try ‘carbohydrate loading’—increasing your carb intake slightly to maximise glycogen stores. Avoid any last-minute dietary changes as these could cause discomfort or unexpected reactions.

Fine-Tune Your Bike

Your bike setup can make a big difference to your performance on race day. Spend some time ensuring that your bike fits you perfectly and that all components are functioning smoothly. Focus on the following:

• Bike fit: make sure your seat height, handlebar reach, and pedal alignment suit your riding style. A good bike fit can improve comfort and efficiency, especially on longer rides.
• Tyre pressure: correct tyre pressure not only improves speed but also reduces the risk of punctures. Aim for the optimal range for your tyre type and body weight.
• Gear check: check the brakes, gears, and chain to ensure everything is in working order. A pre-race bike tune-up from a professional can be worthwhile.

Prepare Your Race-Day Strategy

Having a strategy will help you navigate the unique challenges of race day. Consider the following:

• Course familiarisation: if possible, study the race course. Pay attention to areas with steep climbs, descents, or tricky turns. This can help you pace yourself and anticipate any challenges.
• Pacing: avoid the temptation to go too hard at the start. Instead, set a steady pace that you can maintain for the majority of the race, reserving a bit of energy for the final push.
• Fuel and hydration: have a plan for nutrition and hydration during the race. Many cyclists set reminders on their cycle computers or watches to sip water and consume energy gels at regular intervals.

Practise Mental Resilience

Mental strength is just as important as physical fitness in any race. Unexpected events like challenging weather, mechanical issues, or other riders’ tactics can throw you off your game. Some ways to build resilience include:

• Visualisation: imagine yourself on the course, dealing with both the best and worst-case scenarios. This can help you stay calm and focused no matter what happens.
• Mindfulness and breathing techniques: practising meditation or simple breathing exercises can help reduce pre-race anxiety and maintain focus during the event.

Remember that the adrenaline of race day will likely enhance your performance, so trust your training and go into the race with confidence.

Get Your Kit Ready

Ensure your kit is race-ready well before the event. Pack essentials like your helmet, shoes, cycling gloves, and any tools you may need. Carry a small pump, spare inner tubes, and a multi-tool for any unexpected mechanical issues. Dress according to the weather and consider layering, as conditions can change over the course of the race.

Ready to Ride

Getting race-ready involves more than just hard work on the bike. It requires a balanced approach, combining physical training, mental preparation, and attention to detail. By following these steps and remaining disciplined in the run-up to race day, you’ll be setting yourself up for success, whatever your goals may be. 

So, prepare well, stay focused, and enjoy the experience—because the journey to race day is just as important as the race itself.

If the big day is looming large and you want an extra helping hand to prepare you for the race, check out our range of cycling packages.