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Here
is what you will find on this page:
Why
race?
Mountain
bike racing provides a fun environment for an individual
to test their endurance, bike handling, and tenacity.
The good news is that there is a "Beginner"
category, and that is a wonderful place to get started!
Racing is an incredible experience. You will never hurt
so good. You will find that racing is also a perfect
place for you to set and achieve goals for yourself.
Some
Quick Tips for Your First Race!
-
usually Beginner races are short enough that you won't
need to eat during the race. If you know the race
is going to be over one hour, you might want to have
a couple of gels in your pocket (always drink water
right after eating a gel!) Gels are super concentrated
and need water to help you digest them.
-
Try to use a sports drink - something with a few calories
to keep you hydrated and to keep your minerals up.
- Drink
every chance you get. Do not wait until you are thirsty!
If yo become thirst, you are already dehydrated.
- Drink
water before the race to ensure you are hydrated-
also 2 days before the race try to not get dehydrated!
(Drinking too much water alone can led to hyponatremia,
which is caused by overdiluted blood, meaning you
don't have enough sodium un your body- so drink Gatorade
or a similar drink as well as water!)
- Carry
some tools and flat repair kit (spare tube/levers/air).
Know how to use them... Learn today about how to change
a flat!
- eat
2-3 hours before the race if possible. The rule of
thumb is 200 calories per hour before the race you
eat. in other words, if you eat 2 hours before the
race, eat 400 calories. A small amount of protein
and some carbs. low in fat if possible. (often i eat
a bagel with cream cheese or chicken and rice or stir
fried rice with fresh tuna).
- beware
the fight or flight syndrome... you will have to go
to the bathroom about 100 times before the race. this
is normal. even for pros!
- Warm-up.
Take 20-30 minutes to get warm. Use your time to preride
the course as a warm-up. Or ride around, do a couple
of sprints to get your heart rate up, and then spin
around to keep your muscles warm.
- Race
strategy. Don't start out too hard so that you bonk-
or lose all your energy right away. better to follow
someone and try to hold on to their wheel if possible.
What i like to do in smaller races is tag on to the
fastest person- unless i know i can beat them. then
i just take off. But don't pace yourself too much!
You should be working pretty hard! mtb racing is hard!
- It
is common to have this thought during a race: "what
am i doing here? i should just drop out. this hurts
too much" ignore that thought. it is part of mtb racing!!!
- have
fun- laugh at yourself when you make mistakes- it's
not a life or death situation!!
- Cool
down, stretch and recover after your race. Be sure
to get a recovery drink or food in right away to replenish
all the lost nutrients, etc! Follow with a massage,
too!
Mountain
bike racing is really an experiential learning situation,
and the learning really never ceases. Most of all, it's
fun, so just do it and have some fun!
Race
checklist
What
to bring with you to your race!
- water
bottles- filled with water/sports drink in case there
is no water at the venue or a shortage of water.
- hydration
pack- filled with water, and with all the tools and
other trinkets you carry with you on the bike
- tool
kit- allens, screwdriver, chain tool (know how to
use them!)
- flat
repair kit (irons, tube, quick fills, nozzle, patches)
- trainer-
for warming up
- gloves
- helmet
- bike
- floor
pump
- eye
protection
- jersey
and shorts
- socks
- shoes
- after-race
clothing:
- casual
shoes or sandals
- clean
socks
- clean
underwear
- shorts
and t-shirt or a pair of jeans or a skirt
- energy
gels
- post
race meal (sandwich, leftovers, pasta)
- recovery
drink
- cooler
with ice for drinks and food
- towel
and cloth for a quick cowboy shower
- towel
or serape for changing
- sun
shower if you have one!
- heart
rate monitor
Licensing
Many
races require a license. Some are through NORBA- National
Off Road Bicycle Association/USA Cycling- others
are through other splinter organizations. If you want
to go for National ranking or go for the Nationals,
you will need a NORBA/USA Cycling license. They are
easy to obtain, and can be purchased online at the aforementioned
site. For starters, get your license as a Beginner.
You do not need to apply in order to upgrade, you may
simply upgrade at any race sanctioned by NORBA by telling
the USAC representative that you wish to category up,
or "cat up". You may not downgrade- well only
under dire circumstances. You must apply for a Pro license,
but all the way through Expert, there is no need.
You
may also purchase one day licenses for Beginner races.
Ask the organizer of the race if you need to have a
license.
Registering
for a Race
Many
race organizers allow you to register for a race on-site.
Expect to pay a fine in the form of a late fee- usually
$5 to $15. Most entries for a mountain bike race are
in the $30 range. Some races allow you to mail-in registration,
but these days, online registration is commonly available,
and easier. In California, look to Team
Big Bear for races. Search for races on Active.com
or you can also find races at USAC.
Expect to fill out forms online, and then sign forms
in person at the race. This is common practise.
Don't
worry if you are not on a team or a club- you don't
have to be in order to race mountain bikes!
The
levels
- Beginner
- Sport
- Expert
- Semi-Pro
(for men only)
- Pro
Sometimes
First Timer classes are offered to riders who have never
before raced, and many times this class is free! So
give mountain bike racing a try! Beginner is the category
for riders in their first year. Sport is the recreational
category (if you train on a regualr basis, then you
may be sandbagging if you are still racing Sport!!).
Expert is for people who train seriously and who strive
to go Pro. You must apply for a Pro license, but they
are not that difficult to obtain.
Training
for a race
When
you go to a race- you need to be fast, strong- and full
of energy. The latter being the most important. It's
worthless to go to a race overtrained- and that is one
of themost common mistakes of most races- even Pros.
Keep this is mind- no matter what you do. But we highly
recommend talking to a coach (try our coach fromCoaching
Sports Boulder), and reading Joe Friel's Mountain
Biker's Training Bible (also avaiable at amazon
or at your local book or bike shop). This book lays
a great foundation for training, and will help you get
started as you advance in racing.
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