Smart Cycling, Inc.

Road Pre-Race Checklist

             
Two days before your race have the following items packed in your equipment bag:    
                   
  Your Racing License   Jersey/Skinsuit   Shorts   T-Shirt   Socks
                   
  Tights   Arm Warmers   Warm Up Jacket   Shoe Covers   Raincoat
                   
  Gloves   Towel   Water Bottles   Race Food   Walkman
                   
  Training Log   Race Flyer   Entry Fee   Directions/Map   Rulebook
                   
After packing your equipment bag, do the following with your bike:        
                   
   Check the brakes completely and road test to insure everything is working properly.    
                   
  Check the front and rear derailleurs, shifters, cables and road test any adjustments with all wheels to be used.
                   
  Check the tires for cuts, bald spots, tears, bulges, debris stuck to surface and tire pressure.    
                   
  Check all wheels to be used - cogs, skewers, spokes, rims and axles. Road test any adjustments.    
                   
  Check all spare equipment to be used for race worthiness.        
                   
  Put a spare tube, tire pump, patch kit, and tire irons with the extra wheels.      
                   
The day before your race, after the required training, pack the following items in your equipment bag:  
                   
  Helmet   Sunglasses   Cycling Shoes   Heartrate Monitor   Tools & Parts
                   
Pack your car:                
                   
  Bicycle   Equipment Bag   Spare Wheels   Stationary Trainer   Bottles/Water
                   
  Make sure your car is fueled and ready to go.            
                   
  If you are staying at a hotel, be sure to check in as early as possible and then drive over the course.  
                   
  Fill two waterbottles with a sports drink and place them in the refrigerator or cooler.    
                   
  Write down your three pre-race goals.            
                   
  Review the details of the race - course, distance, time, teammates, opponents and weather predictions.
                   
  Go to bed early enough to get a good night of sleep.        
                   
  Dream of performing at your very best.            
                   
The day of your race:                
                   
  Get up early enough to eat properly.            
                   
  Take the waterbottles out of the refrigerator and put them in your car along with your race goals.    
                   
  Leave early enough toarrive 2 hours before the start of your race.        
                   
  If you are not pre-registered, register, get your race number and check the roster to determine who is in your race.
                   
  If there is no neutral support, locate the wheel pit or support vehicle and drop off your spare wheels.  
                   
  Pin your number onto your jersey or skinsuit and re-examine the race course.    
                   
  Locate your coach and teammates and park as close to them as possible.      
                   
  Prepare your bike and set it up on your trainer by your teammates.        
                   
  Change into your race clothes and stretch completely, while drinking your sports drink.    
                   
  Do a complete warm-up that ends as close to the start time of your race as possible.    
                   
  Review your pre race goals and then go to the start with a relaxed mind and prepared body.    
                   
  Race to the best of your ability for that day and accept the results, whatever they may be.    
                   
  Cool down properly, stretch completely and change out of your race clothes.    
                   
  Go to where ever the race results are posted and record your performance.Have your coach handle any problems.
                   
  Begin eating and drinking within 45 minutes of the end of your race.        
                   
  Review your pre race goals and record how successful you were in each. Go and relax.    
                   

Track Pre-Race Checklist

             
Two days before your race have the following items packed in your equipment bag:    
                   
   Your Racing License    Jersey/Skinsuit    Shorts    T-Shirt    Chainwhip
                   
   Tights    Arm Warmers    Warm Up Jacket    Walkman    Lockring Wrench
                   
   Gloves    Towel    Socks    Race Food    Cogs/Chainrings
                   
   Training Log    Tool Kit    Entry Fee    Rulebook    Extra Chain
                   
After packing your equipment bag, do the following with your bike:        
                   
   Check the drivetrain completely and test to insure everything is working properly.    
                   
   Check the front and rear race wheels to be used.          
                   
   Check the tires for cuts, bald spots, tears, bulges, debris stuck to surface and tire pressure.    
                   
   Check headset, stem and seat post and road test any adjustments.        
                   
   Check all spare race equipment to be used.            
                   
   Put a spare tire, tube, glue, tire pump, patch kit, and tire irons with the race wheels.    
                   
The day before your race, after the required training, pack the following items in your equipment bag:  
                   
   Helmet    Sunglasses    Cycling Shoes    Heartrate Monitor    Tools & Parts
                   
Pack your car:                
                   
   Bicycle    Equipment Bag    Spare Wheels    Trainer/Rollers    Water/Sport Drink
                   
   Make sure your car is fueled & ready to go.            
                   
   If you are staying at a hotel, be sure to check in as early as possible and then drive over the course.  
                   
   Fill two waterbottles with a sports drink and place them in the refrigerator or cooler.    
                   
   Write down your three pre-race goals.            
                   
   Review the details of the velodrome, race distances, times, teammates, opponents and weather predictions.
                   
   Go to bed early enough to get a good night of sleep.        
                   
   Dream of performing at your very best.            
                   
The day of your race:                
                   
   Get up early enough to eat properly.            
                   
   Take the water bottles out of the refrigerator and put them in your car along with your race goals.    
                   
   Leave early enough to arrive 2 hours before the start of your race.        
                   
   If you are not pre-registered, register, get your race number and check the roster to determine who is in your race.
                   
   Locate a suitable place on the velodrome infield to set up your equipment and trainer/rollers.    
                   
   Pin your number onto your jersey or skinsuit and re-examine the velodrome.    
                   
   Locate your coach and teammates to discuss the race plan.        
                   
   Prepare your bike and set it up on your trainer by your teammates.        
                   
   Change into your race clothes and stretch completely, while drinking your sports drink.    
                   
   Do a complete warm-up that ends as close to the start time of your race as possible.    
                   
   Review your pre race goals and then go to the start with a relaxed mind and prepared body.    
                   
   Race to the best of your ability for that day and accept the results, whatever they may be.    
                   
   Cool down properly, stretch completely and change out of your race clothes.    
                   
   Go to where ever the race results are posted and record your performance. Have your coach handle any problems.
                   
   Begin eating and drinking within 20 minutes of the end of your race.        
                   
   Review your pre race goals and record how successful you were in each. Go and relax.    
                   

 

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Smart Cycling Coaching & Mechanical, Inc.

P.O. Box 8351

Northfield, IL 60093

Telephone (847) 902-1624

smartcyclinginc@sbcglobal.net

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