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CRIT RACING 101: THE BASICS
Congratulations! You’re a bike racer! Here are just a few tips and basic rules to get you started on a fun, safe, and successful season. More details on rules can be obtained from the USAC Rule Book available at www.usacycling.org.
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OFF THE FRONT-WARMUPS
CAN MAKE YOUR RACE
Warming up is all about priming your body and your mind for the effort ahead. Physiologically, a proper warm-up increases blood flow to working muscles and increases core temp. Mentally it allows you to focus, relax, and concentrate on the task at hand. Warm-up duration varies depending on the length of the event. A long road race may require only 20-30 minutes, criteriums or 20-40K time trial’s need 45-60 minute preparation. Here are some general routines that will get you ready to race! |
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THE ART AND SCIENCE OF DRAFTING
WHAT IS DRAFTING? Drafting simply means riding in the wake of riders ahead of you, which will allow you to increase speed, ride longer, and rest without increasing your effort. Energy savings of 20-40% are achieved with proper paceline drafting technique.
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Mastering the pedal stroke |
Mastering the pedal stroke
Improving your pedaling efficiency will increase your power output with less energy expenditure and allow you to ride more relaxed and with more confidence. To become more efficient you must PRACTICE! The more you practice a skill the more automatic it will become. With each pedal stroke there is a downstroke and an upstroke. A “dead spot” is created as the rider transitions from pushing to pulling. The object of these drills is to minimize this “dead spot”, smooth out the pedal stroke, and ultimately increase power and speed. Generally pick one or two drills to perform during a ride whether on the flats or climbs.
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