Friday: It is always a good plan to keep your race bike clean for race day! Follow the same ride duration and intensity as prescribed for the pre-ride but stick to non-mucky dirt or stay on the pavement. If you are a regular indoor trainer user it is ok to do this ride on the trainer. If you are not adapted to the trainer it is a better choice to ride pavement or take the day off if outside conditions are terrible.
Race Day: Spin easily for 10 mins prior to the 8:35 am meeting in HR zones 1-2. After the meeting, spin for another 5 mins in HR zones 1-2 then 5 mins in zone 3. Check the start-line situation and stage at this point if needed. If you have more time, take 1 min to gradually build from HR zone 1 to 4, then 3 mins easy in zone 1. Check the start-line situation again. If time, repeat the 1 min gradual build up to HR zone 4 then 3 min HR zone 1. Now line up on the start. You are ready to race!
Have a great race. Post in our Athlete Stories and Race Reports Forum and let me know how it goes. I always love to read race reports!!
Coach Lynda