Pre-Race Procedures: The Warm-up

We concluded our last aspect of the Pre-Race Procedures with parking and pit setup(if required), and we’ll begin this session with our dress and warm-up.  This weekend marks the first race of the area, and the forecast couldn’t be more perfect for some good racing:

Courtesy Kentucky Backroads Photography

Choosing the right clothing will ensure that your temperature is regulated well, and doesn’t get in the way of your performance.  For me that goes from head to toe, starting with socks, and working up to a hat if its cold.  After finding the right mix of clothes, then you can start your warmup.  Here is my ritual for dressing.

1. Find a spot – Just like parking, I look for a spot that can be mine, where I have space, and won’t be bugged immediately.  Some venues have a nice heated bathroom, gymnasium, and now that I have my wonderful Transit, I have my own inside spot in it.

2. Dressing – Because I use this part of the day to relax and think about the task ahead, I dress very slowly.

• I start by putting a towel down for my feet, and take off my shoes.
• Then I will start to take everything out of my bag and lay it in front of me.
• Pinning the number(s) is next.  I always do 7 pins.  Lucky number more than anything.
• I’ll then apply my chamois cream and set my shorts or skinsuit aside.
• After that I will put on my baselayer, and then I’ll pull on my shorts or skinsuit.  I won’t pull it on all the way, just up around the waist.
• Now it’s time for embrocation.  First step, roll your short legs up.  Second, apply your embro starting at your quads and work down into your calves.  If it is quite cold, embro will go on my toes as well.  Applying embro should be done one leg at a time, and it should be massaged into your skin and you should work your muscles loose a bit.  One thick coat usually does the job for me, but many folks like to do two coats.  Be sure to wipe your hands well with a separate towel.
• Now I will put on my socks and shoes.
• Finally, I will put on my jersey, or pull up my skinsuit, and if I am warming up in a jacket or some zip-off tights those will go on.
• Gloves, hat, helmet, then glasses (straps on the outside) finish everything up, and now its time to warm-up.

3.  Warm-up – My warm-up is very similar to the drive, as it is a time to fuel, ready your mind, and start going.  I’ll warm-up on a trainer for most events, and I’ll always have two bottles, tunes, and a clock.  Course previews are also included, especially for ‘cross and tricky crits.

• I usually start by spinning a light gear at a high cadence, and then I’ll intersperse some jumps, but everyone’s events and warm-up efforts are different.
• I find that music calms me and prepares me, especially when I’m in a new place, a new category, or just plain nervous.
• My bottles are usually, a “hot” mix, and a normal electrolyte mix or water.  My “hot” mix is an electrolyte mix with a dose of caffeine and quercetin.  I never skip that bottle.  I will finish each bottle, and that will load up my body for the race ahead.

Once the Warm-up is completed, your Pre-Race Procedures are nearly done.  The final steps occur as you are waiting for a call-up, and waiting on the line.  Those are up to you.

Tags: Baselayer, Coffee, Electrolytes, Embro, Embrocation, Rituals, Shorts, Skinsuit, Socks, Transit, Warm-up