The Race Day Process
Ski racing is very complicated. It takes years of practice to develop a good
race-day routine and learn how to follow it.
Below is a suggested process for you start with and that you can build
on and modify to suit your own taste:
- Register
for the race a week ahead of time (or earlier). For most races you will register at
nensa.net. Learn the start time for
your age-category race.
- Get a
wax tip from the coaches and wax your skis.
- Set a process
goal for the race: e.g. “I will do as much V2 as possible”.
- Eat a
high-carbohydrate, high-calorie breakfast at least 3 hours before your race (skip sleep
to eat if necessary).
- Arrive
90 minutes to 2 hours before your start time. Be wearing your watch!
- Meet
at the CSU tent if it’s a team event
- Give
your race skis to the coaches for final waxing. No ski ties!
- Register
and pick up your bib.
- If
possible put on your bib right away so you don’t lose track of it.
- Put on
rock skis, wax if necessary, and inspect course if possible
- 45
minutes before the race begin your warm-up (20 minutes easy, 10 moderate,
5 hard, then final organization, removing warm-ups, etc). The course inspection can be combined
with the warm-up if possible.
- Race
well and enjoy being young and fit!
- As
soon as the race is over, put on warm-ups, drink fluids, and eat a snack
bar. Recovery begins immediately
and is the beginning of the preparation for the next race. (Consume 1 to
1.5 g/kg/hour of carbs for 4 to 6 hours after the race).
- Do a
warm-down ski of at least 20 minutes with at least 10 minutes at Level 2 intensity.
- Put
skis in ski ties and back in bag
- Put on
dry clothes
- Help
coaches pack up wax gear and tent.
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