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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
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