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.
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