Race Day Prep Expectations for CCSC Alpine Race Participants
Dinner. Eat well - clean protein and light pasta. Try some raw vegetables to stimulate the mind.
Sleep. 8 hours is a must.
Wake up at least three (3) hours before start time.
Eat a healthy breakfast; the less processed, the better. Ideally this would be eaten roughly three (3) hours before start time to allow for proper digestion and absorption. Drink lots of clean fluids for hydration.
Light calisthenics for fifteen-twenty (15-20) minutes. This can be a jog or spin on an indoor cycle. Also include upper body (push-ups) and core (crunches, leg-lifts, etc.). The idea is not an intense workout, but to wake up the brain and body and kick-start the metabolism.
Stretch for fifteen (15) minutes. This is light stretching to wake up the body and increase circulation, like with the calisthenics, to the muscles. I suggest visualizing your best skiing while stretching. You want to do the calisthenics first to warm up the muscles before stretching.
Pack your gear efficiently. Don’t rely on your parents or caregivers to do this. You need to know what you are bringing and where you’ve packed it. This can alleviate a lot of unnecessary stress before you head out onto the hill, if you know where everything is. Also, pack for multiple weather scenarios. It’s always better to have gear you don’t need as opposed to needing something you don’t have. Include a snack; healthy energy bars, unsweetened granola, fruit, water. Make a checklist and go through it every time you pack your gear.
Once at the hill, it’s time to get your mind into race mode. This can be slightly different for each athlete. Figure out what works best for you. Ideally you will focus on your upcoming race runs, what your timing will need to be in terms of getting to the start area before your run(s), and what internal and external cues to focus on for that event.
Avoid distracting others from their routines, especially if their routines require more personal focus. Some athletes do well with socialization to help diffuse anxiety, some listen to music, some need quiet.
Avoid distracting yourself and others with your phone. Avoid social media during your mind-preparation.
It’s hard to express how important this part of your pre-race routine is. If you don’t have this part of your routine dialed in, seek out coaches, trainers, and parents for help. Dr. Jim Taylor is an excellent resource for this mental key aspect of racing (https://www.drjimtaylor.com/4.0/).
Once on snow, begin your warm-up laps. Start with slower, more skidded maneuvers and moving larger body parts (upper/lower body, right leg/left leg), then gradually start to focus on more precise movement patterns.
Balance and timing of movements, at first more slowly, then gradually increase speed and intensity. Work to one-footed skiing before finally putting it all together with high performance, race turns.
NOTE: If you are racing GS, finish with GS turns. If you are racing SL, finish with SL turns (I can’t tell you how many athletes I have seen skiing high speed GS turns on SL skis before a SL race. This is not helpful at all.).
Inspect the course. The key here is to pay attention to terrain, conditions, and “tricky” spots. Memorize the key parts of the course, then make time to visualize yourself racing the course with your best skiing.
At the start area before your run, focus on your run. Keep your body moving to stay warm and keep your body ready to move with strength. Scrape and structure your skis, ensuring they have maximum glide on snow. Place your coat and warm up pants in a safe area or with a parent who is running them. Check your boots for accumulated snow and remove any such accumulated snow prior to stepping in your bindings.
In the start gate, remind yourself that you are having fun and give yourself one external cue for focus. Visualize your line, the thrill of doing your personal best. Ensure your poles are placed in an area to give you maximum power out of the start. Explode out of the start, and have a blast!
Between races is your time to free ski and focus on technique and fundamentals while exploring the unique terrain of another area. Know the time for your next course inspection, and plan some time to warm up inside, have a snack or healthy lunch, and free ski. Sitting in the lodge, looking at your phone, and eating fried foods and drinking soda pop is a great way to let your muscles and mind get atrophied prior to the next race. Healthy mind and muscles can be the difference between a podium time and a middle of the pack time; or a personal best time or a disappointing time. Let’s get those podium times and personal best times.
Lunches chicken fingers and fries or hot dogs or hamburgers? Save them for free ski days with friends or for after the race during awards. On race day, focus on unsweetened yogurts, salads, chili and soups and grilled items. It’s better to leave lunch a little hungry on race day than bloated with grease, carbs and processed foods and candy.