Congratulations!  You’re a bike racer!  Here are just a few tips and basic rules to get you started on a fun, safe, and successful season.  More details on rules can be obtained from the USAC Rule Book available at www.usacycling.org.

Tip #1   Arrive early so you’ll have plenty of time to register, locate the start line, check out the race course, double check start times, pin your number, and warm-up.  Be fully ready to go to the line at least 5-10 minutes before your event.

Tip #2   Make sure your number is pinned on the proper side, right side up, so officials can easily see it.  Put you hair in a braid or ponytail so it doesn’t obscure your number.

Tip #3   On the start line, make sure you’re in a proper starting gear—generally, big chain ring on the front, medium to easy cog on the back.  Don’t forget to breathe.

Tip #4   Listen to the instructions from the officials.  They’ll announce the race–Women 4’s, etc., the length of the race, any particular hazards you need to be aware of, location of the wheel pit, etc.  During the race follow any instructions given to you by an official.

Tip #5   During the race, listen for the announcement of “prime” laps.  That means there will be a prize at the end of the next lap for the first rider across the line.  Check lap cards for number of laps to go.  Listen for the bell signifying the final lap.

Tip #6   Follow the basic safety principles of group riding:

• Keep your hands on your handlebars– either on the hoods, or in the drops.
• Relax your arms/elbows/hands.
• Use your brakes as little as possible.
• When racing hard through corners, keep the inside pedal up.
• Do not overlap wheels with the riders in front of you. Protect your front wheel!
• Ride a similar line as your competitors through the corners.
• Avoid sudden movement right or left.
• Hold a straight smooth line, especially during the sprint.

Tip #7   Practice good sportsmanship and honor your competition!  We are all in this together and just remember…
“You never get a second chance to make
a good first impression.”  -Anonymous

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Warming up is all about priming your body and your mind for the effort ahead.  Physiologically, a proper warm-up increases blood flow to working muscles and increases core temp.  Mentally it allows you to focus, relax, and concentrate on the task at hand.  Warm-up duration varies depending on the length of the event.  A long road race may require only 20-30 minutes, criteriums or 20-40K time trial’s need 45-60 minute preparation.   Here are some general routines that will get you ready to race!

FOR ALL EVENTS

• Arrive to event with plenty of time to register, pee, check your equipment one last time, pee, pin your number, pee, set up the trainer, change your clothes, and of course, pee.
• Start sipping a carb/electrolyte drink during the warm-up-stay hydrated.
• On hot days, reduce the time of the warm-up.
• Listen to music, relax, and mentally visualize how you want your race to go.

CRITERIUM & TIME TRIAL WARMUP ROUTINE

20 min easy in the small ring-start to break a little sweat
10 min tempo pace, build to sustained threshold by the end of the last minute
2-3 min easy recovery spin
2-5 min at sustained threshold
3-5min easy recovery spin
1-2 min hard VO2/anaerobic threshold pace
3-5 min easy
30 sec spinups to max RPM, easy gear
3-5 min easy—GO RACE!

ROAD RACE ROUTINE

20 min easy in the small ring
5 min tempo pace
2 min easy
2X 1 min efforts at sustained threshold, or a little above
3-5 min recovery between efforts
2-3X8 sec jumps in a big gear
5 min easy—GO RACE!

PS:  THE COOLDOWN

Well done!  Don’t forget the important recovery phase.  Perform 15-20 min of easy spinning to flush the legs.  Start replacing fluids/calories immediately.  Include massage and you are ready to hit it again tomorrow.

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WHAT IS DRAFTING? Drafting simply means riding in the wake of riders ahead of you, which will allow you to increase speed, ride longer, and rest without increasing your effort. Energy savings of 20-40% are achieved with proper paceline drafting technique.

Paceline Basics

Play it safe at first. Give yourself a bike length between you and the rider in front of you to start. This will give you plenty of time to react to changes in pace or direction. Slowly decrease the wheel spacing as you are able to hold a steady, smooth pace.

Follow experienced riders at first. They will be most likely to ride straight lines with minimal changes in pace. If you find yourself behind a jerky, hesitant rider, increase your wheel spacing.

Look ahead. Don’t become mesmerized by the wheel in front of you. Pay attention and anticipate upcoming events such as turns, bumps, etc.

When it is your turn at the front, maintain the pace in effect before you took the lead position. If you encounter a hill, maintain a steady effort while slowing gradually.

While leading, you are responsible for avoiding hazards. Be alert, stay away from the edge of the road, and make EARLY reactions to traffic, obstacles, or potholes. Point and/or call out potential hazards. Keep your paceline out of danger.

When finishing your turn at the front, look left to check clearance and to signal the following riders that you are pulling off. Ease to the left and slightly back off the power as you move rearward. Apply power to the pedal while abreast of the last rider to avoid being dropped as you assume the back position.

Enjoy the rest, take a drink, and blow your nose, etc while you are on the back.

Advanced Drafting Principles

Try and stay directly behind other riders if possible. 6-12 inch wheel gaps are safe and effective for experienced riders.

In races, select larger riders to draft if possible to conserve energy. When your competition is drafting you, stay aerodynamic. Keeping streamlined reduces the effective draft your opponents receive from you forcing them to tap deeper into their energy stores.

To drop weaker riders in races, accelerate and hold the pace while the weaker rider is in the rear position.

In cross winds, draft behind and slightly to the downwind side of the lead rider. Be careful to monitor dangerous wheel overlap in these circumstances.

Learn to “feather” your brakes to adjust to speed changes. Avoid hard braking unless you are avoiding an EMERGENCY situation.

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CLEAT SCRAPER

This drill will teach you to engage your hamstrings, gluts, and calf muscles.  Imagine scraping mud from the bottom of your shoe as you bring your foot from the 3 o’clock position to the 9 o’clock position of the pedal stroke.  As you reach the 6 o’clock position, think about kicking your heel your heel into your butt.  Keep your upper body still and engage your core muscles.  Concentrate on the “pulling” phase of the pedal stroke for each leg.

KNEE LIFTER

This drill will teach you to engage your hip flexors, quadriceps, and anterior tibialis.  Imagine lifting your knee towards the handlebar from the 6 o’clock position to the 12 o’clock position of the pedal stroke. Again, keep our upper body still and engage your core muscles.

PUTTING IT ALL TOGETHER

This drill combines both of the above techniques.  Focus on pushing earlier on the downstroke, pull through the bottom of the pedal stroke, and unweight the pedal as it is coming up. Think about pedaling forward and backward rather than up and down.

SINGLE LEG DRILL

This drill is best performed on a trainer with one leg unclipped and supported on a chair or milk crate.  Use the above techniques to move the pedal through the entire rotation.  Use a variety of cadences and aim for 2-3min on each leg without “cluncking”.

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