your first crca race
TRANSCRIPT
Your FirstCENTURY ROAD CLUB ASSOCIATION
Bicycle RaceAdapted from:
“My First Bike Race”Kristen Dieffenbach, Ph.D., CCAASP
West Virginia UniversityLevel 1 USA Cycling Licensed Coach
Before your first Race
If you have never watched a race, don’t. Just enter. - Jacquie Phelen
Why Race?
cardiovascular benefits
low impact sport (well, kind of...)
improve body composition
enhance muscular power
enhance endurance
increase energy
enjoy the outdoors - brrrr.....(racing in March?)
great activity
improve mood
competition
in order of priority (Bosh, I’m here to win!)
The Paperwork
CRCA Membershiphttp://www.crca.net/membership/new-members-getting-started/
USAC Racing Licensehttp://usacycling.org/news/user/story.php?id=6784
marshaling dates chosen
The Hardwarewell-maintained bike
road bike with drop handlebars
the bike fit
helmet - new, well fitted, worn @ all times when at CRCA race events
CRCA jersey and/or kit
CRCA number
shoes
much, much more clothing for cold/wet races
The Boundaries know & follow the USAC Racing rules
http://usacycling.org/news/user/story.php?id=4220
know & follow the CRCA & Central Park rules
http://www.crca.net/racing/club/race-protocol/
ride the Central Park loop (know the course)
train & eat for racing (are you fit to race, not just ride?)
CRCA Coaching program schedule
http://www.crca.net/coaching/coaching-schedule/
More Boundariescan you.....hold your line?
hold a wheel safely?
ride safely in a group?
eat & drink safely in a group?
do this when going FAST?
corner safely at race speeds?
learn Bike Racing Safety tipshttp://www.crca.net/ > Racing Tab > Drop down to Racing Safety
have you considered a Racing skills course?
Your first Night Before....
check your bike
pack your race bag
what do I need?http://www.crca.net/racing/club/race-protocol/
individual checklists are recommended
you will find you have your own necessary things
eat & hydrate well
Your first Pre-Race!wake up on time
eat a good breakfast (if your GI tract allows this)
get to registration with time to warmup & pin your number on the correct side
http://www.crca.net/membership/new-members-getting-started/
Number position listed on Race Schedule page
exact change please
The Pre-Race check
tire pressure
wheels secure & centered
water bottle cages & bottles secure
brakes not rubbing
monitoring devices working
all non-essentials off the bike (pump, bag, etc.)
Key Rules
AVOID THE RECREATION LANE
all USAC race rules
all Central Park rules
listen to all pre-race announcements for possible changes
know WHERE the finish is
Your First Race!go on the whistle
keep your eyes up
clip in fast
hold a straight line
stay with the pack
hydrate
ride smoothly, both hands on the handlebars
if dropped, continue. But, be alert.
Your First Race! (cont.)listen for the bell - Last Lap To Go
prepare for the finishdecide on Tactics, Position, People to watch
hold your line
eyes up
stay alert
continue riding after the finish line
avoid turning around and riding back to the line
What if....?I miss the start
You can start and attempt to catch the pack, or watch, or go home.
I flat?CRCA races are circuit races. You have to repair the flat and chase the pack.
There is no repair pit, no free lap rule, and unless it is a teammate, you cannot accept assistance.
I crash?Stay down initially. Standing up fast can endanger you more if racers are still passing. If you are not hurt, spin your wheels, check your bike, and attempt to chase. If you are hurt, wait until a marshal or help arrives.
I see some inappropriate racing?Protests should be filed with the Race Director during the protest period after results are posted.
Post-raceeat, drink, & cool down
results take timeThere is a 15 minute protest period after results are posted
lodge protests then & only with the Race Director
review your race
But, AVOID doing so in the recreation lane!
use perspective, training diaries can be helpful
Remember.....
it’s supposed to be FUN.
CRCA 2012 Coaching Program © 2012