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:
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).
90 minutes to 2 hours before your start time. Be wearing your watch!
at the CSU tent if it’s a team event
your race skis to the coaches for final waxing. No ski ties!
and pick up your bib.
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
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.
well and enjoy being young and fit!
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.
skis in ski ties and back in bag
- Put on
coaches pack up wax gear and tent.