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!
1. 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.
2. 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.
3. 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.
4. 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.
5. 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 doing some research on 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.
6. 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.
7. 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.
8. 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