Race Checklist
Day Before The Race
* Ski the course if possible
* Ski 45 to 60 minutes with 3-5 pick-ups of 20 seconds each
* Ski the downhills at full speed
* Check out the configuration of the start, finish, and lap zones
* Eat and drink right after the ski
* Stay off your feet and rest
* Visualize your race
* Get to bed at a reasonable time
* Some skiers like to lay out their clothes and gear the night before as a final check that everything is ready and nothing forgotten
* Every skier should own and wear a watch with the time of day and a stop watch
Race Day
* Eat a good breakfast two hours before the race (oatmeal, bagel, etc – nothing heavy)
* Get to the race site at least an hour before a skate and 90 minutes before a classic race
* (Check out the race course if you couldn’t do it the day before)
* Focus on yourself, don’t let others distract you
* Consult the start list and determine the exact time of day that you will start
* Get a good warm-up of 40 minutes (20 min easy, 10 min moderate, 5 min fast, 5 min of pick-ups)
* Time the warm-up to finish 5 or 10 minutes before your race start
The Race
* In mass start races go very hard for 15 to 30 seconds then settle down to a manageable pace
* Ski steadily up hills, and push it hard over the top
* Think positive thoughts and say positive things to yourself – you can influence your own performance
* Enjoy a little pain – it means you’re doing your best
After The Race
* Eat a snack bar and drink a sports drink right away
* Put on warm clothes and ski a 15 to 20 minute warm-down
* Think through your race: what went well? What could be improved?
* Make a list of things to work on, but don’t dwell on failures
* Practice your story-telling skills with a thrilling account of your race for your teammates and coaches
Day Before The Race
* Ski the course if possible
* Ski 45 to 60 minutes with 3-5 pick-ups of 20 seconds each
* Ski the downhills at full speed
* Check out the configuration of the start, finish, and lap zones
* Eat and drink right after the ski
* Stay off your feet and rest
* Visualize your race
* Get to bed at a reasonable time
* Some skiers like to lay out their clothes and gear the night before as a final check that everything is ready and nothing forgotten
* Every skier should own and wear a watch with the time of day and a stop watch
Race Day
* Eat a good breakfast two hours before the race (oatmeal, bagel, etc – nothing heavy)
* Get to the race site at least an hour before a skate and 90 minutes before a classic race
* (Check out the race course if you couldn’t do it the day before)
* Focus on yourself, don’t let others distract you
* Consult the start list and determine the exact time of day that you will start
* Get a good warm-up of 40 minutes (20 min easy, 10 min moderate, 5 min fast, 5 min of pick-ups)
* Time the warm-up to finish 5 or 10 minutes before your race start
The Race
* In mass start races go very hard for 15 to 30 seconds then settle down to a manageable pace
* Ski steadily up hills, and push it hard over the top
* Think positive thoughts and say positive things to yourself – you can influence your own performance
* Enjoy a little pain – it means you’re doing your best
After The Race
* Eat a snack bar and drink a sports drink right away
* Put on warm clothes and ski a 15 to 20 minute warm-down
* Think through your race: what went well? What could be improved?
* Make a list of things to work on, but don’t dwell on failures
* Practice your story-telling skills with a thrilling account of your race for your teammates and coaches
