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OVERVIEW

Here is a very thorough guide to help you get prepared for race day.  And, to help you execute on race day.

GETTING TO THE START LINE THE DAYS BEFORE

Getting ready for a race can be time consuming. Try and prepare as early as possible. Remember that not everything necessarily goes to plan. Stay calm and work through problems to find the best solution. These things happen to everyone. If you are traveling to a race, know where you are going and have your maps handy. It helps to have everything in a folder. This checklist, your lists, maps, athlete guide and anything else you may like handy for the race. We have included schedules, checklists and additional notes later in this article to help you plan for everything on race day.

EVENING BEFORE

By now you have everything ready to go and you may have even checked in your bike to transition (bigger races make an early bike check in mandatory).  Eat a little earlier than usual, so you can go to bed early. Do not eat spicy foods, nor lots of dairy or fiber or any unusual foods the evening before the race. Chicken, rice and a little bit of veggies is a good pre race meal example. Be sure this is a meal that you know will work or you have used in your practices and/or in previous races.

Avoid alcohol and excessive caffeine consumption. Prep your race bottles tonight. Get them all ready and put them in the fridge overnight and grab them to take in the morning. If you don’t have access to a fridge because you have traveled to this race, then just put the powder or gel in each bottle and add water on race morning. You can also prepare a post race recovery drink. This can be something like chocolate milk or a protein shake. Make sure your transition bags are all packed and race morning gear is ready to put on.

RACE MORNING

Wake up about 2-3 hours before your race start time. Consume your pre-race breakfast two or more hours before the race. This is the breakfast that you have practiced and know that will sit well in your stomach. You can nap or relax after you eat until it is time to get ready to go. Have some coffee (not a lot) if you normally have coffee (DO NOT have coffee now if you are not a coffee drinker). Coffee will also get the body’s digestive system moving which is always great! Hit the bathroom before you leave even if you don’t have to go or plan to hit a gas station on the way to the race. Toilets can be crowded at the race site.

If you registered the day before the race then when you get dressed, put your timing chip on first, then your heart rate monitor and race outfit. Put on some sunscreen when you get up (even if they tell you not to prior to getting body marked). Put some more on again after you get body marked and before you put your wetsuit on.  If you register race morning then you will have to get your timing chip then (don't forget!).

Take a water bottle with some of your race fuel mixed with water (about 100-200 calories worth) to sip up until 30 minutes before the race start. You don’t have to drink all of this before the race since you are well rested and had a good breakfast. Dress extra warm over your race outfit (often this means using some winter type clothes like a toque and gloves). The idea is to stay warm up until the race start. No sense in wasting precious energy shivering.

Grab your gear and make your way to transition. Get to transition around the time it opens. Before you enter the transition area get your body marked (to avoid longer line ups later on). Get to your bike and set up your transition area. Place a towel down to mark your area. Preferably a nice bright one so you can spot your gear quickly. Lay it out in an organized way so that you can quickly put your bike and run gear on. Do a quick practice to see if your transition structure works and to put the routine fresh in your mind. Make changes if necessary.

Take a look around and note some land marks so that you can locate your bike in the maze after the swim and can locate your running shoes after the ride. Plan the quickest way to get to your bike from the swim, out to the bike route, and coming back in from the bike and finally out to the run.

Check your tires and pump up your tires to the recommended PSI (usually 120 psi unless you are using special tires). Some races have a bike store sponsor on site with pumps available to pump up tires. Or, you can bring your own pump and give it to a friend after the race. Load your bike with your bike nutrition (bottles/gels etc). Double check your bike. Make sure your tires are spinning freely and not rubbing anything. Make sure your wheel skewers are closed properly. Double check your brakes. Make sure your bike is in the proper gear for the start of the bike.

RACE WARM-UP

Do a 5-10 minute easy jog. Then do 4x15 sec easy strides near your race pace. This helps to loosen you up. 1 minute easy jog in between. Don’t worry if you feel like garbage, this is just clearing out the cobwebs. We often have our best races when the warm-up feels like garbage!! If you don’t have time or they don’t let you warm up on the bike then don’t worry about it. You can warm-up by swimming. If you can warm up on the bike then go for a 20min easy ride with a few short pickups to race pace (some race won't allow you to take your bike out of transition for a warm up though).

Use the toilet one last time if needed. Spend the rest of the time just being mellow. Feel free to visit and chat or to stick in the i-pod and chill. I think it is best to sit down and do some light dynamic stretching (very light). At least 25 minutes before your swim start you should begin to put your wetsuit on. Remember to put your bodyglide on to prevent chafing and more sunscreen.

Try and get into the water 15 minutes prior to race time.  The colder the water, the more time you should leave to get used to the cold water.  Cold water immersion can cause cardiac and/or breathing problems so make sure you get used to the cold water before the race starts.  Once you are used to the water, you will find it much easier to breath and will be ready to start.

Get used to the water for 5 minutes and do a 5-10 minute swim warm-up. That leaves you with 5 or less minutes before race start. Be alert and listen for instructions as to when they are starting (usually over a megaphone).  Warm-up near or even in front of the start line.  That way you will see others lining up to start and will be able to hear the starter.  Jump around in place to keep loose/warm until the last minute. Enjoy the moment. Put a smile on your face.

If you are running short of time, you can shorten the bike and run warm-ups. The most important thing is to be ready at the start line and used to the water with time to spare. Now, think through the entire race and write out your specific pacing and key execution notes. You should think through the entire race from start to finish and write down key points. See yourself being positive and racing smoothly with confidence. Foresee problems and see yourself working through the problem and solving it.

RACE WEEK SCHEDULE

The following is a hypothetical example so please use it as a guide.  Each race has different times for registration and starting.  PLEASE check the athlete guide for your race to make sure you know their schedule for registration, meetings and race day.

SATURDAY (week before race)

Workouts

Get final supplies for upcoming race.

Double check that all equipment is in good shape,  gets parts and whatever you need.

Review race schedule, route.

Visualize racing from start to finish.

SUNDAY (week before race)

Workouts

Pack race bags and get everything organized for the race next weekend.

Make a checklist and schedule for the weekend.

Print out anything you need (directions, maps, fuel plans, race info, etc.).

Visual racing.

THURSDAY

AM/PM workouts

Finalize race bags and double check the checklist.

Relax/chill with family.

SATURDAY 

AM workout.

8am – pre race workout

10am – final preps (mix drinks for race day, refrigerate).  Get out race morning clothes.

Visualize racing start to finish.

3:30pm: Registration (take picture ID! And triathlon membership card if you have one, may also be on race morning, check the race information for exact details).

4:00pm: BIKE CHECK-IN (if required)

5-6pm: Pre race meeting (may be on race morning).

Home – to bed.

SUNDAY (race day)

4:15am – wake and get ready.

4:45am – pre-race breakfast.

5:00am – leave for race site

5:45 am – arrive at race site.

6:00am – get body marked and timing chip (if have not already).

6:15am – set up transition and put on body glide/sunscreen etc. 

6:30am – double check bike, wheels, brakes, tire pressure.

6:30am – review race plan, mental rehearsal, entry/exit points.

7:00am – put wetsuit on.

7:15am – start swim warm-up.

7:30am – RACE STARTS

3:30pm – awards/prizes

PLANS AND CHECKLISTS

TRAVEL INFORMATION

Figure out all your travel information.  Flight times and flight numbers.  Driving details (print out or transfer driving directions to your.  Get a map for where you are going.

TO DO LISTS

Make a few TO DO lists to make sure you remember to get everything you need to get done, done and well ahead of time.

PACKING LISTS

It is a good idea to make a packing list of everything you want to take for your trip that does not include your race day items.  This ensures you don’t forget something and waste time driving around to pick up items when hyou could be chilling out or getting ready for you race.  There is a lot to do so preparation allows you to get it all done with time to spare.  Example items you might want to take:

 T/shorts/shoes.

 Swim stuff – towel, small bag.

 Bike – shorts, jersey, vest, rain jacket, other jacket.

 Run – extra shoes, hat, shorts, short sleeve shirt(s), long sleeve shirt.

 Clothes – shorts, pants, nice shirt, sweater, underwear, socks.

 Bathroom kit – plus shampoo

RACE FUEL PLANNING

Now you want to finalize your race fuel plan.  Here is an example plan that may help you write one of your own.  It also allows you to take inventory and makes sure you have everything you need before you travel to the race:

PRE RACE FUEL

2.5hrs before race time: Start drinking Infinit Shake - 600cals

8oz water w/ 200 cals of infinit – sip before race.

7:30am Race Start

BIKE FUELING

After 20-30mins start fuelling.

Bottle 1: Big bottle, 250cals of infinit.  When done, discard and pickup up plain water to drink with bottle 2.

Drink every 10 minutes to get 250 calories per hour.  Figure out how much you need by practicing in training.

RUN FUELING

Run Fuel Flask:  200 cals of gel in flask with water.

Take 40 calories every 10 minutes, take with water when possible.  Slow down and take as much water as possible from aid stations. 

Have 1-2 extra water flasks or bottles in T1, if it is hot, will take on course for more water.

NUTRITION TO BRING LIST

Once you write out your race plan, you can write up a list like this that allows you to get everything you need ready:

Water Bottles: 1 breakfast = infinit, pre-race water (sm), 1 bike bottle (lg).

Flasks: 1 for run start.

RACE EQUIPMENT CHECKLIST

PRE/POST RACE BAG

 Comfortable Footwear (this is in addition to your race shoes)

 Heart Rate Monitor (put on before you leave)

 Watch (with timer if not part of your heart rate monitor).

 Timing Chip (put on before you leave or pick up race morning at race site)

 Race suit (preferable one you can swim/bike/run in)

 Warm clothes (it is chilly that early in the morning) like toque, gloves and warm sweater or jacket.

 Rain jacket (just in case, it will also help keep you warm if it is colder than usual in the morning).

 Post race drink or food.

 Bike floor pump or borrow a friends race morning.

 Recovery drink and/or food.

 Small Towel

 Swim Cap

 Goggles

 Wetsuit

 Sunscreen – put on after you get bodymarked not before.

 Body Glide or other anti-chafing ointment (for your neck while wearing the wetsuit) and other sensitive areas you have.

 Race Belt with race # (if you wear it under your wetsuit)

On your bike:

 Bike Fuel Bottles

 Spare tube if you use clinchers (most people do), spare tire if you use tubular tires.

 CO2/Inflator or pump.

 Disc adaptor (if using a disc wheel)

 Razor (if use tubular tires) –all should be on your bike before you go to the race.

 An extra spare tube or tire (in case you get a flat in transition or before the race).

T1 BAG

 Bike Shoes

 Socks (if you use them on the bike)

 Helmet

 Bike Sunglasses

 Race Belt with Race # (if you do not wear it under your wetsuit)

 Cool weather gear (arm warmers, vest or tight jacket)

 Extra fuel such as gels, salt pills or flasks if in your plan and not already on your bike.

 Running Socks (if you did not put socks on in T1 and want to avoid blisters or cuts).

 Running Shoes (with quick laces or elastic laces).

 Visor or Hat and Run Sunglasses (if different from bike sunglasses)

 Run Fuel and Salt (if you use extra salt).

OVERVIEW

This article gives you an overview of how to prepare for a Half Ironman (also called 70.3) race. Keep in mind that every race is different. READ THE RACE MANUAL and know the schedule of events, rules and the course before race day. This overview takes you up to the start line. We have more articles on race execution and race fueling specifics that you should review for that aspect of the race.

GETTING TO THE START LINE THE DAYS BEFORE

Getting ready for a race can be time consuming. Try and prepare as early as possible. Remember that not everything necessarily goes to plan. Stay calm and work through problems to find the best solution. These things happen to everyone. If you are traveling to a race, know where you are going and have your maps handy. It helps to have everything in a folder. This checklist, your lists, maps, athlete guide and anything else you may like handy for the race. We have included schedules, checklists and additional notes later in this article to help you plan for everything on race day.

EVENING BEFORE

By now you have checked in your bike to transition and have all your gear ready to go for the big day tomorrow. Eat early, so you can go to bed early. Do not eat spicy foods, lots of dairy or fiber or any unusual foods the evening before the race. Chicken, rice and a little bit of veggies will work well. Be sure this is a meal that you know will work or you have used in your practices and/or in previous races.

Avoid alcohol and excessive caffeine consumption. Prep your race bottles tonight. Get them all ready and put them in the fridge overnight and grab them to take in the morning. If you don’t have access to a fridge, then just put the powder or gel in each bottle and add water on race morning. You can also prepare a post race recovery drink. This can be something like chocolate milk or a protein shake. Make sure your transition bags are all packed and race morning gear is ready to put on.

RACE MORNING

Wake up about 2-3 hours before your race start time. Consume your pre-race breakfast two or more hours before the race. This is the breakfast that you have practiced and know that will sit well in your stomach. You can nap or relax after you eat until it is time to get ready to go. Have some coffee (not a lot) if you normally have coffee (DO NOT have coffee now if you are not a coffee drinker). Coffee will also get the body’s digestive system moving which is always great! Hit the bathroom before you leave even if you don’t have to go or plan to hit a gas station on the way to the race. Toilets can be crowded at the race site.

When you get dressed, put your timing chip on first, then your heart rate monitor and race outfit. Put on some sunscreen when you get up (even if they tell you not to prior to getting body marked). Put some more on again after you get body marked and before you put your wetsuit on.

Take a water bottle with some of your race fuel mixed with water (about 100-200 calories worth) to sip up until 30 minutes before the race start. You don’t have to drink all of this before the race since you are well rested and had a good breakfast. Dress extra warm over your race outfit (often this means using some winter type clothes like a toque and gloves). The idea is to stay warm up until the race start. No sense in wasting precious energy shivering.

Grab your gear and make your way to transition. Get to transition around the time it opens. Before you enter the transition area get your body marked (to avoid longer line ups later on). Get to your bike and set up your transition area. Place a towel down to mark your area. Preferable a nice bright one so you can spot your gear quickly. Lay it out in an organized way so that you can quickly put your bike and run gear on. Do a quick practice to see if your transition structure works and to put your routine fresh in your mind. Make changes if necessary.

Take a look around and note some land marks so that you can locate your bike in the maze after the swim and can locate your running shoes after the ride. Plan the quickest way to get to your bike from the swim, out to the bike route, and coming back in from the bike and finally out to the run.

Check your tires and pump up your tires to the recommended PSI (usually 120 psi unless you are using special tires). Some races have a bike store sponsor on site with pumps available to pump up tires. Or, you can bring your own pump and give it to a friend after the race. Load your bike with your bike nutrition (bottles/gels etc). Double check your bike. Make sure your tires are spinning freely and not rubbing anything. Make sure your wheel skewers are closed properly. Double check your brakes. Make sure your bike is in the proper gear for the start of the bike.

RACE WARM-UP

Do a 5-10 minute easy jog. Then do 4x15 sec easy strides near your race pace. This helps to loosen you up. 1 minute easy jog in between. Don’t worry if you feel like garbage, this is just clearing out the cobwebs. We often have our best races when the warm-up feels like garbage!! If you don’t have time or they don’t let you warm up on the bike then don’t worry about it. You up in by swimming. If you can warm up on the bike then go for a 20min easy ride with a few short pickups to race pace (EASY ride though).

Use the toilet one last time if needed. Spend the rest of the time just being mellow. Feel free to visit and chat or to stick in the i-pod and chill. I think it is best to sit down and do some light dynamic stretching (very light). At least 25 minutes before your swim start you should begin to put your wetsuit on. Remember to put your bodyglide on to prevent chafing and more sunscreen.

Try and get into the water 15 minutes prior to race time.  The colder the water, the more time you should leave to get used to the cold water.  Cold water immersion can cause cardiac problems so make sure you get used to the cold water before the race starts.

Get used to the water for 5 minutes and do a 5-10 minute swim warm-up. That leaves you with 5 or less minutes before race start. Be alert and listen for instructions as to when they are starting (usually over a megaphone). Move around and keep loose/warm until the last minute. Enjoy the moment. Put a smile on your face.

If you are running short of time, you can shorten the bike and run warm-ups. The most important thing is to be ready at the start line and used to the water with time to spare. Now, think through the entire race and write out your specific pacing and key execution notes. You should think through the entire race from start to finish and write down key points. See yourself being positive and racing smoothly with confidence. Foresee problems and see yourself working through the problem and solving it.

Swim Plan -

T1 -

Bike Plan -

T2 -

Run Plan -

RACE WEEK SCHEDULE

The following is a hypothetical example so please use it as a guide.  Each race has different times for registration and starting.  PLEASE check the athlete guide for your race to make sure you know their schedule for registration, meetings and race day.

SATURDAY (week before race)

Workouts

Get final supplies for upcoming race.

Double check that all equipment is in good shape,  gets parts and whatever you need.

Review race schedule, route.

Visualize racing from start to finish.

SUNDAY (week before race)

Workouts

Pack race bags and get everything organized for the race weekend.

Make a checklist and schedule for the weekend.

Print out anything you need (directions, maps, fuel plans, race info, etc.).

Visual racing.

THURSDAY

AM/PM workouts

Finalize race bags and double check the checklist.

Relax/chill with family.

SATURDAY

AM workout.

8am – pre race workout

10am – final preps (mix drinks for race day, refrigerate).  Get out race morning clothes.

Visualize racing start to finish.

3:30pm: Registration at Oliver Arena (take picture ID! And TRIBC card, also 12-5pm).

4:00pm: BIKE CHECK-IN (also 12-5, 6-7pm)

5-6pm: Pre race meeting at Oliver Arena.

Home – to bed.

SUNDAY (race day)

4:15am – wake and get ready.

4:45am – pre-race breakfast.

5:00am – leave for Oliver

5:45 am – arrive at race site.

6:00am – get body marking.

6:15am – set up transition and put on body glide/sunscreen etc. 

6:30am – double check bike, wheels, brakes, tire pressure.

6:30am – review race plan, mental rehearsal, entry/exit points.

7:00am – put wetsuit on.

7:15am – start swim warm-up.

7:30am – RACE STARTS

3:30pm – awards/prizes

PLANS AND CHECKLISTS

TRAVEL INFORMATION

Figure out all your travel information.  Flight times and flight numbers.  Driving details (print out or transfer driving directions to your.  Get a map for where you are going.

TO DO LISTS

Make a few TO DO lists to make sure you remember to get everything you need to get done, done and well ahead of time.

PACKING LISTS

It is a good idea to make a packing list of everything you want to take for your trip that does not include your race day items.  This ensures you don’t forget something and waste time driving around to pick up items when hyou could be chilling out or getting ready for you race.  There is a lot to do so preparation allows you to get it all done with time to spare.  Example items you might want to take:

 T/shorts/shoes.

 Swim stuff – towel, small bag.

 Bike – shorts, jersey, vest, rain jacket, other jacket.

 Run – extra shoes, hat, shorts, short sleeve shirt(s), long sleeve shirt.

 Clothes – shorts, pants, nice shirt, sweater, underwear, socks.

 Bathroom kit – plus shampoo

RACE FUEL PLANNING

Now you want to finalize your race fuel plan.  Here is an example plan that may help you write one of your own.  It also allows you to take inventory and makes sure you have everything you need before you travel to the race:

PRE RACE FUEL

2.5hrs before race time: Start drinking Infinit Shake - 600cals

8oz water w/ 200 cals of infinit – sip before race.

7:30am Race Start

BIKE FUELING

After 20-30mins start fuelling.

Bottle 1: Big bottle, 300cals of infinit.  When done, discard and pickup up plain water to drink with bottle 2.

Bottle 2: Big bottle, 500cals of infinit, dilute with water bottle picked up.

Drink every 10 minutes to get 300-400 cals per hour.

RUN FUELING

Run Fuel Flask:  400 cals of gel in flask with water.

Take 40 calories every 10 minutes, take with water when possible.  Slow down and take as much water as possible from aid stations. 

Have 1-2 extra water flasks or bottles in T1, if it is hot, will take on course for more water.

NUTRITION TO BRING LIST

Once you write out your race plan, you can write up a list like this that allows you to get everything you need ready:

Water Bottles: 1 breakfast = infinit, pre-race water (sm), 2 bike bottle (lg), 1 run bottle (sm) @ T1.

Flasks: 1 for bike, 2 for run start.

Coin Purse: 1 for bike (salt pills), 2 for run (salt pills).

RACE EQUIPMENT CHECKLIST

PRE/POST RACE BAG

 Comfortable Footwear (this is in addition to your race shoes)

 Heart Rate Monitor (put on before you leave)

 Watch (with timer if not part of your heart rate monitor).

 Timing Chip (put on before you leave or pick up race morning at race site)

 Race suit (preferable one you can swim/bike/run in)

 Warm clothes (it is chilly that early in the morning) like toque, gloves and warm sweater or jacket.

 Rain jacket (just in case, it will also help keep you warm if it is colder than usual in the morning).

 Post race drink or food.

 Bike floor pump or borrow a friends race morning.

 Recovery drink and/or food.

 Small Towel

 Swim Cap

 Goggles

 Wetsuit

 Sunscreen – put on after you get bodymarked not before.

 Body Glide or other anti-chafing ointment (for your neck while wearing the wetsuit) and other sensitive areas you have.

 Race Belt with race # (if you wear it under your wetsuit)

On your bike:

 Bike Fuel Bottles

 Spare tube if you use clinchers (most people do), spare tire if you use tubular tires.

 CO2/Inflator or pump.

 Disc adaptor (if using a disc wheel)

 Razor (if use tubular tires) –all should be on your bike before you go to the race.

 An extra spare tube or tire (in case you get a flat in transition or before the race).

T1 BAG

 Bike Shoes

 Socks (if you use them on the bike)

 Helmet

 Bike Sunglasses

 Race Belt with Race # (if you do not wear it under your wetsuit)

 Cool weather gear (arm warmers, vest or tight jacket)

 Extra fuel such as gels, salt pills or flasks if in your plan and not already on your bike.

 Running Socks (if you did not put socks on in T1 and want to avoid blisters or cuts).

 Running Shoes (with quick laces or elastic laces).

 Visor or Hat and Run Sunglasses (if different from bike sunglasses)

 Run Fuel and Salt (if you use extra salt).

(adapted from the “Lance Armstrong Performance Program” by Chris Carmicheal).

• Ride defensively but with confidence. 
• Ride well into the lane when in stop and go traffic that you can travel faster than or at the same speeds as.  This avoids being squeezed or being unseen by cars trying to “beat” you.
• Stay far enough in the lane to avoid opening car doors (approximately 3 feet away).  Avoid excessive weaving, but do move right to allow cars to pass when it is safe to do so, give yourself ample time to move left again so cars are aware of what you are doing.
• Don’t gain ground on red lights or if you do let the cars pass you back if they are travelling faster.  This avoids sudden right hand turns, opening passenger doors and irritating drivers.
• Be aware of these common driver mistakes:   Left turns in front of oncoming cyclists (vehicles may misjudge your speed and braking ability), failing to stop at a stop sign and pulling in front of cyclist, turning right and in front of a cyclist’s path.
• Use hand signals to show which way you are turning and when you are stopping.
• Watch for drivers in parked cars (that may move out) and for pedestrians crossing the road in front of parked cars that you may not see right away.
• Watch for side streets, driveways, kids and pets.
• Be ready to yell to make sure drivers see you if they look like they will hit or cut you off (horns, bells etc. do not work fast enough, yelling is your best defense).
• Avoid obscenities if you are harassed by a vehicle.  Psychologists say you are telling the harasser they have been successful and you end up encouraging their rude behavior.  The best response is no response.
• If you are being harassed try to get a good look of the driver so you can identity him/her.  You will also need to record their license plate number.  Report the harassment to the police as soon as possible and your local bike society.
• Learn to instant turn – twitch your bars to the left to create a lean angle and then dive into a right turn (so you position yourself better in the direction that the car is turning in front of you and hopefully can prevent hitting the car).
• Watch for sun glare in early mornings or at dusk.  Try to adjust your route so that you are not riding into the sun regularly.
• When over taking a cyclist, call out “on your left” for courtesy and for safety (so they don’t turn in front of you).
• Always look ahead to avoid obstacles (pothole, parked car, kids, dogs etc…).
• If you don’t have time to navigate around them then try to bunny-hop over small obstacles.
• Keep a good grip on handlebars (make sure fingers and thumbs wrap around the bars so that you hand cannot be jolted off by a bump or other obstacle).
• Practice emergency braking.  The front brake gives the most braking power but can put you over the bars if you brake too quickly/hard.  Try to get your weight as far back as possible and use both brakes to stop quickly.
• Be aware of wet roads, ice or gravel.  Under these conditions, you must heighten your awareness of everything that has been previously mentioned.  You cannot stop as fast or corner at the same speeds.  So, you take more time to slow down, corner or stop.
• Cross railway tracks and cattle guards with your wheels perpendicular to the direction of the track.  You may choose to get off your bike and walk across a cattle guard if you feel it is unsafe to ride across it.
• Finally, one cannot underestimate the importance of being "bright" (reflective tape on clothing, flashing lights on bike and body, and reflective tape on bike rims/frame) can really make a difference.  And all the above should be used at dawn, dusk and in the dark.

Most drivers will react "angrily" when they are startled or scared.  It raises their adrenaline levels which can cause them to be irrational.  This can easily be avoided in many instances if we are:

1.  Predictable (don't swerve and do utilize hand signals)
2.  Personable (make eye contact, smile, wave)
3.  Perceptible (well lit)

LAWS

• Helmet laws vary.  Know the laws where you are riding.  For example, in BC, it is the law to wear a bike helmet.

• Group riding laws also vary depending on where you live.  Some areas allow only single file riding while others tolerate or allow two abreast riding. 

• All laws clearly supersede any of the group’s regular riding habits or unspoken rules.  It is your responsibility to understand all the laws and to be personally liable for breaking any laws when you are riding alone or with a Factor 9 training group.

Group Riding Behavior

• If you are riding two or more abreast, then it is courteous of the rearward cyclists to yell “car back” when a car approaches the group from behind.  After the “car back” signal is given, immediately fall into single file riding so that the car can pass when it is safe to do so.

• On twisty and hilly roads or when crossing streets, the signal “car up” can be used to warn cyclists that a car is approaching.  Look all around to spot the car and yield when appropriate.

• NEVER cross the centerline of the lane you are travelling in.

• Point out debris or potholes so that riders behind you know they are coming up and can avoid them.

• If you are in front of other cyclists then you have to give them a hand signal or verbal signal that you are slowing or stopping.  Give them lots of time to react.

• In cities, be aware of traffic light colors no matter where you are in the group (front or back).  The front of the group may have to slow suddenly to avoid running an amber/red light.

• Try to stay off your brakes when you are in the middle of a group.  Simply sit up or move to the side slightly to slow down gradually.  Braking causes a ripple affect down the pace line and can cause collisions.

• In group riding, avoid overlapping wheels.  That is, avoid having the front of your front wheel being ahead of the back of the rider’s rear wheel in front of you.  Although impossible to eliminate, minimize these occurrences and the duration that you have over-lapping wheels.  If you overlap a wheel and the rider in front of you makes a sudden turn then this will knock your wheel over and you with it.

• When in doubt, communicate (yell) or point anyways.   

• If you are near the back of the group, watch that riders “do not fall off the back”.  Weaker riders may be able to hold the pace when drafting a large group but if they slip too far back off the draft then they cannot get back on.  Front riders will be unaware if this happens so rearward riders need to yell to the front if someone is no longer with the group so that everyone can regroup sooner rather than having to wait longer later on.

• Keep your bike in good working repair. 

• Keep your tires pumped up and check your tires regularly to make sure they are not severely cut.  Also, be sure to use thick tires for training rides (and/or use tire liners for thinner tires).  Some flats are unavoidable but no one likes to wait to fix multiple flats during a single training session.

Other Resources

• Great Online bike manual: http://www.bikesense.bc.ca/manual.htm
• Lawyer Bob Mionske: http://www.bicyclelaw.com/p.cfm/bicycle-safety/how-to-avoid-common-cycling-accidents
• British Columbia Bike Related Laws:  http://www.bikesense.bc.ca/appendices.htm#law

Visit your local DMV or Motor Vehicle Association for vehicle manuals about laws that apply where you live and train.

Faster Freestyle Clinic - Feb 3, 2008

Coaches: Scott McMillan and Tina Hoeben

Before and After Clinic

{wmv}DoreenFeb2008{/wmv}

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Faster Freestyle Clinic - Feb 3, 2008

Coaches: Scott McMillan and Tina Hoeben

Before and After Clinic

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Faster Freestyle Clinic - Feb 3, 2008

Coaches: Scott McMillan and Tina Hoeben

Before and After Clinic

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Faster Freestyle Clinic - Feb 3, 2008

Coaches: Scott McMillan and Tina Hoeben

Before and After Clinic

{wmv}BobFeb2008{/wmv}

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Faster Freestyle Clinic - Feb 3, 2008

Coaches: Scott McMillan and Tina Hoeben

Before and After Clinic

{wmv}BillFeb2008{/wmv}

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