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The day before

Old 03-24-11, 09:50 AM
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The day before

What do you guys do on the bike the day before a race. There seems to be a lot of variance on this topic. Most other aspects of leading up to the race, i've gotten a pretty good personal sense of (what to eat, when to eat, what to do that week), but one that always seems to elude me is the day before.
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Old 03-24-11, 09:59 AM
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30-60 min easy for a goal race. Whatever if not a goal race.
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Old 03-24-11, 10:08 AM
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Like CDR said, if it's a "goal" race I'll do some sort of taper in the week ahead of it (depending on how big of a goal, and how much training load I've been carrying). So really, think more in terms of "week before" than "day before".

Next most critical, IMO, is 2-3 days before - get fully recovered from previous efforts, get fully caught up on sleep, eat healthy (as normal).
For me, sleep is critical, my body is really crappy if I'm behind on sleep.

Day before, 60-90 minutes, some efforts, get fully breathing and sweating (aka "leg openers")
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Old 03-24-11, 10:35 AM
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+1 on sleep. The sleep 2 nights before is critical since, if it's a big race for me, I can barely sleep the night before.

My own method of knowing when to climb off the bike - I'll take 2 days before off, the day prior when I get on the bike I will climb off of it as soon as my legs get a bit swollen and then start to return to normal size. It seems that I need to get that process out of my legs before I'll go well on my next ride.

If I can't ride the day before, I'll do 15-30 min in the morning before I leave for the race.
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Old 03-24-11, 11:12 AM
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The day beofre a race usually involves 8 hours of work and a ride if I can fit it in. Unless it is a 4-5 hour race I usally just try to get an hour of moderate effort and some short sprints.
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Old 03-24-11, 11:16 AM
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I do an easy ride of 45 min to an hour. Maybe a short hard effort in there depending on how I feel.

If I don't get the ride the day before (too busy with work and travel) I don't stress about it. It helps a little but not that much. A good warm up before the race is more important.
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Old 03-24-11, 03:00 PM
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Most often I don't ride the day before a race. If I had all the time in the world, I'd do a 30-60 minute easy ride without any real efforts.
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Old 03-24-11, 03:15 PM
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Day before, I try to ride about an hour, hour and a half with three one-minute TT intervals.
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Old 03-24-11, 04:02 PM
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I usually do 30mins to 1 hour at zone 2 with a few efforts up hills or something, but nothing structured. Just enough to get the blood pumping and priming the legs for the next day, but not enough to induce any heavy training stress.
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Old 03-24-11, 09:17 PM
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my weekly schedule is usually as follows now that collegiate season has started:

Mon: Recovery/easy spin
Tues: Medium effort mostly tempo stuff depending how I feel
Wed: Hard effort usually a couple of 5' at threshold and couple of 2.5' at 100-110%
Thursday: Medium/easy, spin out legs maybe a couple of jumps
Fri: Off or very easy
Sat: Race
Sun: Race

Rinse and repeat. Always open to try new things too if anyone has suggestions!
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Old 03-25-11, 12:10 PM
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I'm planning to race twice on Saturday and once on Sunday. Today (Friday) was 45 minutes of z1/z2 on the trainer before breakfast. Just enough to break a sweat and loosen the legs.

Then try to eat normally and get a good night's sleep tonight.
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Old 03-25-11, 01:16 PM
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I washed my bike today.

That's about all I'm doing on the bike today. I may pack in a few minutes.
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Old 03-29-11, 11:58 PM
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Depends on what you did two days before the race.
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Old 03-30-11, 07:57 AM
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Depends on training before the race and what type of race it is. Thurs is always an hour easy. For road races, I'm more inclined to do an easy day right before with no openers. A crit, openers are a must. I usually do 90 min-2hours easy (zone 1) with 1-2x10 min tempo followed by 2 min of LT (I do 2 if I'm not feeling opened up ie. Had 2-3 days super easy before).
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Old 03-30-11, 10:52 AM
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You could do 5 hours in the mountains. It's what the leg breaker pro did the day before this:
https://bethelspringseries.com/2011-b...dr-gold-report

wow lots of typos. I have to edit
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