Pro Training Secrets

A huge mistake people make is being cold at the start of a race. Think about a boxer: Before a fight, boxers are always warm and ready to go. Many riders will go out onto the course feeling really tight, simply because they are afraid they are going to waste energy by stretching or warming up. This is no way to begin a race! Before I go out, I like to get my blood pumping by doing jumping jacks, running a bit or maybe hopping on the bicycle. This is especially important for off-road, where you don't get to practice at all beforehand. I always try to do the same thing over and over, no matter what the race. For WORCS events, racing begins right off the bat. If you get a bad start because you are tight and you lose 30 seconds, your race is almost over. A big key to good results is getting ready and really preparing yourself.

Stretching is also crucial. I always stretch my hamstrings, quads, shoulders and forearms. Getting loose in your forearms is key because you get arm-pump due to a lack of fluid in your arm muscles, which happens because you are tight. To prevent this, you really have to work them out by squeezing your fingers together and doing things that put a slight strain on your forearms. Really, you should almost be getting arm-pump before you go ride, which will actually cause you to loosen up.

Eating correctly beforehand is really important as well. Your body needs a solid balance of carbs and protein to perform well on the bike. I have a tough time eating before a race, so I just try to swallow down whatever I can. Before a race I usually drink Cytomax or maybe a simple breakfast shake with all the nutrients that I need. Eat something simple to digest like a banana to get some potassium, which prevents cramps, and healthy fuel into your system.

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