MontanaCycling.Net

Mountain Bike Racing in Montana

A USAC Release Form (MTB Release Form) is required at all USA Cycling events, whether you pre-registered or not. It's recommended that you print it out, fill out the required information, and present it with your license at race registration. It will save you a bunch of time.

For Beginning Mountain Bike Racers

How do I get started racing in the Montana Off-Road Series?

Mountain bike racing is not just for the highly trained and talented. It is an exhilarating physical activity that can add to
your health and quality of life. Racing is as much about fun, shared experiences and making new friends as it is about
competition. The Montana Off-Road Series (MORS) is open to all and welcomes new female and male participants of all ages and athletic abilities.

To prepare for an individual race or to take on the whole series, get out on your bike 3-4 times per week for 30-60 minutes. Structured workouts are not necessary. Just warm up for 10-15 minutes and then go hard until you need to recover. Repeat hard efforts as frequently as your fitness and time allow, remembering that the goal is to get time on your bike. Riding with more experienced cyclists occasionally will help develop your skills. Ride a variety of terrain, but remember that you want to devote the majority of your riding to increasing fitness. Avoid spending all of your time on trails where your effort is limited by your ability to negotiate the trail.

Ask your bike shop about local mountain bike clubs and teams that can assist you with this new adventure. They can tell you which races might be best to start with and help you with questions you may have on bikes, training, etc.

Once you have decided upon an event to start with, it's time to plan specific race preparation. At least a day in advance of the race, check over your bike to make sure your frame is sound, your wheels are true and your drive train (chain, crank set, cogs, shifters, derailleurs) and brakes are in good working order; This is not the time to make any significant changes affecting the fit of the bike or to replace or upgrade components. You will want to ride any new set-up for at least a week before competing on it.

Get plenty of rest the night before your race so you will be fresh for your start as a first time racer. Eat a good breakfast
3-4 hours before your start time, this can include some complex carbohydrates (pancakes, bagel, toast, potatoes, oatmeal, cereal, etc.) a little low fat protein (eggs, peanut butter, lean meat, nuts), as fat takes longer to digest. If you eat dairy, try yogurt, and or cottage cheese. About an hour before your race, have a light snack (power bar, fig cookies, etc.), to give your body a little energy boost. Make sure to drink plenty of water leading up to your race but you should stop 30 minutes before your race. This will give you time to use the bathroom just prior to blasting off. Experienced racers start hydrating days prior to their race and most make a habit of drinking several bottles of water every day. For a race under 60 minutes, you shouldn’t need food. However, some people use energy gels like Clif Shot near the end of a race. During longer races, it is recommended to ingest the gels every 20 minutes with fluid so you maintain a steady energy flow. Generally it’s good to drink a mouthful of fluid every 10-15 minutes regardless of thirst. Water is fine for anything under 60 minutes, but to maintain top performance in long races or on hot days, you should use sports drinks with electrolytes. For ease of drinking, use a hydration pack (Camelbak) as this keeps your hands on the handlebars instead of constantly reaching for a bottle. The added benefit of a hydration pack is it could protect your back in case of a crash.

Arrive at the race an hour or two prior to your start so you can get registered, change clothes and get in a good warm up ride. When you register, the race registrar will direct you to fill out forms and pay your entry fee. If you have registered online, you should still visit the registration table for signing a release form and getting your race number. After registration, change into your race clothing and prep your bike. Final bike prep includes putting your race number on your handlebar, check tires and suspension for proper air pressure, check for clean shifting, check brakes and spin your wheels to check for brake rub (you don’t want to ride an entire race with your break rubbing). The contents of your saddle bag or shirt pockets should contain a quick chain link, chain tool, multi-tool, tire irons, spare tube and pump or Co2 air dispenser. Lastly, top off your water bottle or sports drink.

All racers can benefit from pre-riding the race course but that’s not always possible. If you can do so the day before,
you will learn the terrain and give yourself added confidence. Your warm-up should last at least 20-30 minutes. A good warm-up consists of some easy riding, then some medium intensity efforts followed by short high intensity efforts to get your heart rate up and ready to go. Many experienced riders will use a heart rate monitor for measuring intensity levels during warm-up. Your warm-up could also include some light stretching.

Arrive at the starting area 5-10 minutes prior to the start. Usually there is a scheduled racers meeting just prior to the
start so listen for instructions given at the registrars table. Mountain bike races start fast so be ready to work hard after the countdown. Working “hard” is roughly ninety percent of your maximum effort. Usually the hard initial pace slows a bit
after a high intensity start and the riders find their comfort zone. Beginner races are usually short enough that you can maintain hard work for the duration.

Most importantly, have fun. Mountain bike racing is a super way to spend a day and the people you meet along the way make it even more rewarding.

Don Russell on MTB upgrades: