The countdown is on. Tomorrow you will be getting on your ebike for the first time to take part in a race. In the weeks and months leading up to this, you have sweated, screwed, fallen and got back up again, laying the foundations for a successful race. You and your bike are in top shape. Now it’s time to put this to the test on the track. But be careful, there are still a few pitfalls lurking on the last few metres. Wrong decisions on the day before the race can cost you the reward for all your hard work.
Especially if you are taking part in a competition for the first time, you will feel the excitement. The uncertainty of what awaits you. How will you react if things don’t go according to plan? How will you deal with the expectations – your own and perhaps those of the people at your side? This excitement can be quite inspiring and motivating. Give it some space. Just make sure it doesn’t block your view of the things that are essential on the last day of preparation. Over time, you will certainly develop certain routines that will give you the necessary peace of mind and overview. Until then, here are ten tips that will hopefully make the last 24 hours before the starting signal easier for you.
1. Chill out
2. Eat and drink sensibly
3. Pick up your race documents
4. Visit the starting area
5. Familiarise yourself with the route
6. Final bike test
7. Read the rules
8. Check the weather forecast
9. Set your alarm
10. Get a good night’s sleep
1. Chill out
There are still a number of things to do the day before the race. However, the motto is: whatever you do, do it in comfort. Recovery is the first duty of a biker. Avoid any major physical exertion. The same applies to mental stress. If you are travelling to a race, ideally plan the journey like a relaxed holiday trip. If you get the chance, take a short nap. Or two. Or three. Read. Listen to music. Whatever relaxes you.
2. Eat and drink sensibly
The universe of nutritional tips before a sporting competition is like the endless expanse of space in the opening credits of a famous space saga. It’s best to immerse yourself in this universe before the race and pick out a few things that might suit you. We’re not presenting any groundbreaking innovations here. However, a few basic recommendations have proven their worth from our point of view. Carbohydrate-rich meals with pasta, potatoes, rice, pulses and muesli will fill up your energy reserves. If you eat a varied diet, you’ll enjoy eating twice as much. It’s better to have several smaller meals. And drink regularly. And no, not alcohol. We can recommend water, a juice spritzer in between and an isotonic drink in the second half of the day with a good conscience.
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- Pasta is always a good idea 😉 In smaller portions, even several times a day. Credit: www.pxhere.com
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- A bowl of muesli and fresh fruit is quick to prepare and extremely nutritious. Credit: www.pxhere.com
The joy of the event should not suffer from the focus on the competition and an optimal result. Therefore, listen to your stomach and eat and drink what you feel like. Within reason, of course. If you have already found out in training which foods you tolerate well and which promote your performance, trust this experience. This will also help you to relax.
Remember to take regular sips from the bottle throughout the day. Credits: www.pxhere.com
3. Pick up your race documents
There are only a few ‘obligations’ on the day before the race. Picking up your race documents and race number or signing up for a starting list are often part of the process. Of course, the organisers reserve a certain amount of time on the actual day of the race for anyone who decides to sign up at the last minute or arrives late. But that quickly throws a spanner in the race day works: sleeping in, a relaxed breakfast, warming up – whatever.
If you receive your race documents early, you can attach your race number to your bike, rucksack or shirt without any rush. That’s why your luggage should also include a few cable ties or safety pins.
Important: The distribution of the starting documents opens and closes at certain times. Take this into account when planning your journey to the race venue.
4. Visit the starting area
While you are getting your starting number, you can often tick off a second point. At least this applies to races on a round course where the starting and finishing points are identical. You can take the opportunity to have a look at the starting area. Find out in which direction you will leave the starting area during the race. Are there any special features such as a narrow curve or a beginning ascent? Both can lead to a lot of congestion after the start. If you anticipate this, you can decide whether you want to avoid it or just take it easy.
If you position yourself at the front of the field before the start and sprint forward after the starting signal, you will secure a good starting position for the transition into narrower sections of the track.
Credit: www.ebikeworldfederation.com
The size of the start area can also be used to estimate how the participants will be distributed there the next day. Those who prefer to start relatively close to the front will have to roll into the zone early if the starting area is relatively small in order to get ahead of others. Arriving early ensures good places. Or it doesn’t really matter if another race is sent out on the course shortly before your own start and the start zone will not be accessible far in advance.
Without the hustle and bustle of race day, you can also see the day before the competition where you can possibly hand in your change of clothes or where you can get your first refreshment after the race.
The day before the race, there is often time to take a relaxed look around the stands and to chat with other participants.
Credit: www.ebikeworldfederation.com
5. Familiarise yourself with the route
At some races, the organisers organise a round where you can get to know the course. This depends, of course, on the distance and on whether several laps are completed on a shorter course. In any case, it is worth taking part in such a course inspection and seeing and riding through any key points. For the body, this is a very welcome activation. As long as you don’t push yourself too hard and take on enough food and drink along the way.
If you don’t go on a course inspection, you can always read the organiser’s description of the course. A good description will give you details of the route, possibly tips for orientation along the way and will point out any particularly challenging sections. Often a profile is included with the description, so that you can consider how the altitude is distributed. You can then use this to plan your race strategy.
Those who already know key sections will be able to cope with them better in the race.
Credit: www.ebikeworldfederation.com
6. Final bike test
A final look at your ebike is an absolute must on the day before the competition. Ride a few metres in a relaxed manner and check the following points, among others:
- Are the brakes and gears working?
- Are the settings on the suspension system correct?
- What about the air pressure?
- Do you need to clean or lubricate anything?
- Is the battery charged?
- Have you uploaded the GPS track of the race course to your display, smartphone or navigation device, if such a file exists?
- Does the lighting work if you are taking part in a night race or if it is foreseeable that you will cycle into the dark?
7. Read the rules
It is usually quite easy to incorporate a quick glance at the rules into your relaxation programme. Especially if you are taking part in an event for the first time, you may be in for a few surprises. Typically, the aim is to cover the distance from start to finish as quickly as possible. However, the organisers may well impose different requirements in between. Am I allowed to accept help from others in the event of a defect? Are there sections where overtaking is prohibited? Does the rulebook say anything about drafting behind other participants? As is often the case in life, reading up on the subject is a good idea.
8. Check the weather forecast
The weather forecast for the day of the competition is important information for you. Based on this, you can decide what clothing to choose for the race, as well as for before and after. The forecast may also determine whether or how much you should take with you in the way of drinks. In addition, there is always a mental component to the weather report. If you know from past experience that you can cope well with the conditions announced, this will give you confidence. If, on the other hand, it is going to be challenging, you can prepare for it with a certain amount of lead time and at least take the element of surprise out of the unfavourable weather.
Grey and foggy is certainly not the weather most people want. At least it’s easier to regulate your body temperature in such weather than in intense heat. Credits: www.pxhere.com
9. Set your alarm
Timing plays a crucial role in getting off to a good start on the day of the competition. Before the start, there are various things on your agenda. From getting up to having breakfast, getting dressed, packing all the utensils for the competition, going to the starting area and warming up, the day slowly but surely picks up speed until the actual start. Again, it is advisable to allow enough time for each stage. This way, everything can take place calm and relaxed. At the end, you will have a schedule in your mind. Choose the beginning of this schedule as your wake-up time and set it on the device of your choice.
It’s best to be on the safe side and get woken up on race day – whether it’s by a classic alarm clock or your smartphone.
Credit: www.unsplash.com
10. Get a good night’s sleep
Humans are creatures of habit. This is particularly evident when it comes to sleeping. Based on your daily routine, you have familiar times when you go to bed and get up. On the day of the competition, you have to ignore these habits to a certain extent. After all, a special day is waiting for you. And that may mean going to bed much earlier or getting up much earlier or both or or or. Try to get as much sleep as possible before the race. A lot of sleep doesn’t guarantee anythin. However, it does create the right conditions for you to remember the day well. If your eyes don’t close immediately, don’t let it get you down. The most important thing is that your body gets some rest. If you have packed earplugs or a sleeping mask, you can also use these to help you get some sleep.
Ideally, you will wake up feeling refreshed and with a smile on your face. Then you have done everything right in your preparations for the day before the competition.
Pictures: www.ebikeworldfederation.com; www.pxhere.com; www.unsplash.com
