first time race day schedule
 

i have entered my first which will take place next sunday. it's not very typical and so i'm having trouble finding a decent race day schedule, especially with regard to eating.

the race is an uphill race, short and steep. 4km with a constant 10% gradiant. i've trained as best i can by doing repeats other steep climbs of a shorter distance. (the climb is not open to the public exept for the race day and there is no similar climb around to practice on)

anyway the issue is that the race is a 16km ride from home so i need to eat enough for the ride there as well as keeping enough stored for the race which i imagine will be pretty intense as it is an all out uphill 'sprint.' in need to arrive at the start line an hour before the race so it gives me time to eat more and rest/warmup, whatever is necessary. i'm just not sure what to eat and when.

any advice and last minute tips, especially for a first time racer will be welcomed...thanks

What time is the race start?

I'll gladly defer to others, but I'd say the general advice is to finish a light meal three hours before your race. You don't need anything during your 16km ride to the start, or during the 4km trial. You might eat a light dose of carbohydrates -- gel, shot blocks, simple fruit -- a half hour before your start.

starts at 10

Hammer agrees with Athens80:
http://www.hammernutrition.com/knowl...ions.1279.html

Having a good dose of carbs about an hour before the start will increase the rate of glycogen usage, which is what you want. Eating the main carb meal (300-400 carb calories) 3 hours before the start replenishes your liver glycogen and ensures your ride to the start will be without consequence for your race.

Too bad that you can't drive to the start and set up your trainer beside the car. For a TT this short, you will benefit most from almost an hour of warmup as close to your start time as possible. It would make a difference. When I have to bike to the start, I sign in and then cruise and do a few short hills, like 1.5 minutes, at the effort I expect to make during the event, then arrive at the start just a few minutes before my time.

thanks for the advice. yeah, i'd like to drive, i've missed most races here becasue they start too far away and the ride there would end up making me useless in the race. cars are still a luxory in china, although thats probably for the best!

its an actual race against people as opposed to a time trial so not too sure how its going to pan out over such a short distance.

OMG, a short mass start race in China! A must post video!

Personally, I like to arrive 1 hour before start time. You never know how long the line might be at registration and the portapotties. Since you'll be riding there, you'll have a warmup for your warmup.

It's a short, intense race so you'll want to arrive at the start hot. Sweating hot.

yeah, its more likely to be a line up to pee behind the bush ;)

haha, i'll see what i can do...although i'm not sure 'mass' is the right word. more like 30 guys, around half of which will end up getting off and pushing