Noob’s Guide to MTB Racing #10: The Start

It may seem odd that “The Start” is coming in at the last of the 10 segments of this guide. But the truth is, the majority of your performance will depend on what you do in the hours, days, even months before you are at the start line. As for the race itself, your final results in an XC event will largely depend on how well you get through the first 5 minutes.

XC Race Starts: Typically, XC races have a simple staged start that should be familiar to people who have raced or watched other cycling or running events. Some races have a disorganized mass start, the earlier you get to the start line, the better your starting position will be. In WORS races, the top ranking racers getting ‘called up’ to the first row or two at the start line. The rest of us schmucks have to line up after them. I recommend lining up 15 minutes early.

Endurance Races often use a Le Man’s Start: Bikes are staged someplace and you have to run to them, get on, and get going. These runs are typically 50-100 yards, but some can be up to a half-mile (I'm looking at you Marji Gesick). So you should probably practice running a bit… especially in your cycling shoes. Generally speaking the starts of endurance races are not as intense as XC races since no one wants to blow-up in the first 10 minutes of a 3, 6 or 12-hour race.

Line up on the far left or far right side of the group. This is true if you’re in the front row, its even more true if you're several rows back. Being on the outside of the group means you can move around other rides and move forward more easily. It also means that there is only one person on one side of you, rather than a person on either side. That reduce the chance that someone is going to fumble and get in your way by 50%, and leaves you a way out if someone does. A strong rider could move from up from 10 rows back if they have the outside line.

Left side or Right side?: Depends on the course coming up. As you pre-ride, identify where the choke points will be as the race course changes from a wide open area, to double-track to singletrack. Figure out which side will give you the best line through these. Usually its the outside line in a corner.

Go as hard as you can off the line. XC Races are made or broken in the first few minutes. Once you get into the singletrack, your position is all but locked-in already. Through most of the race, it can be a very slow process working your way forward in the field. Meanwhile, while you’re stuck behind a slower rider, the lead riders have a more open trail ahead of them and they are putting time on you quickly. So use the pre-race nerves and adrenaline to get as far up in the field as you can right off the line.

…But don’t over-do it: The adrenaline and endorphins will allow you to go exceptionally hard, harder than you can actually physically maintain. Understand this, use it, but rein it in a bit because it can be really hard to recover if you go too far past the red line. Use your pre-race time to check out the course and figure out at what point you can let off the gas (first descent or once you enter the single-track) and pace yourself to make it that far at full force. You can only maintain 110% for a minute or two, use that time wisely.

Work your way through the traffic jam: There are often a lot of traffic jams in mass start races with large fields. Even good riders can goof a minor obstacle and back everyone behind them up. Or sometimes the group hasn’t had enough time to string out, and everyone tries to squeeze into singletrack simultaneously. In short, it can be a trainwreck. You want to get ahead of the traffic, or at least as much of it as you can. If you can’t do that. Try to stay calm, level-headed and think through the most efficient way through the traffic.

Noob’s Guide to MTB Racing #9: Pre-Race

Train Hard, Rest Harder: You got to take it easy for several days if you’re going to preform your best on race day. If you’re young and in your prime, that might just be two easy days before the race. If you’re more along the lines of middle-aged, you should probably taper a bit longer. This includes on-the-bike, and off-the-bike activities.

Carbo-Loading: We used to think carbo-loading was just eating a massive amount of spaghetti the night before the race. This is, in fact, a bad idea since it can lead to a gut full of food on race-day morning. Carbo loading, done properly, is a multi-day diet shift to maximize the glycogen stores in your muscles, so they are there when you need them for the race. I won’t claim to be an expert in the latest research on the subject, so I suggest you google it. Don’t try anything new, stick to foods you’re familiar with and that you know you digest well.

Don’t Over-Eat: A huge meal the night before the race is bad, a big meal the day of the race is worse. Eating too much for breakfast has taken me out of contention in more races than every other factor put together (I have a sensitive tummy). I now have a strict protocol: I finish eating two bagels and one banana, no less than 3 hours before the race. Stick to food your familiar with.

Hydrate or Die: Much like carbo-loading, you can increase the water you have stored in your body by pre-hydrating. Again, last think you want to do is drink a water-cooler-ful the night before or morning of the race. Do drink a bit extra. Eat a little bit extra salty food too. Be sure you’re peeing fairly regularly, light yellow or clear.

Do nothing new on race day. Whether that be what you're eating or your suspension settings, race day is not the time to try out that awesome new thing that is sure to make you faster. The more likely result is creating an unanticipated problem. Stick to what you know.

Develop a pre-race routine: Everyone’s routine will be a bit different. Think through some key things you want to do before the race. Make a list if it makes you feel more organized and calmer. For me its register, stretch, warm-up… and a pre-race poop should be in there somewhere too.

Get there Early: Get to the races with plenty of time to encompass that pre-race routine, some socializing and the inevitable littlet hings that come up. I like to have a solid two hours.

Pre-ride the Course: Pro’s pre-ride the entire course, sometimes multiple times, often walking the tricky sections so they can go over it more clearly in their minds. You, on the other hand, have a day job. That said, even a minimal amount of pre-riding will go a long way towards a great race. I’d recommend checking out at least the first 1/4 mile of the course. This will allow you to get a good start without any surprises, and that means you’ll have the best chance at a strong finish.

Warm Up: The race start is going to be intense. Make sure you’re well warmed up. A minimum of 10 minutes of riding, maybe 20 for some folks. You should get your heart rate up for a bit

Calming the Nerves: Pre-race jitters happen to every one at every level of racing, from their first race to the world-cup circuit. Its normal. You’re OK. In fact, being nervious just shows you care and if you don’t care, why are you doing it at all. Getting back to my point, do what clams you. For me, its stretching* and having plenty of time.

* I know the kids these days are saying “cold” stretching before an event is no good. Works for me.