Preparing for Endurance Races: 15 things to think about...

There are lots of things to think about before every endurance event, but here's a quick checklist to help you get prepared before the event, and stay prepared during the event.

1. Plan Early
   Start preparing early in the week, or better yet, the week before.
   
2. Strategy
   Decide on a race strategy long before the race. There are many options and the one you choose should match your training regimen, racing experience and overall goals:

   1. All out. Ride hard from beginning until you fade (not necessarily the best, but what most people end up doing).
   2. Reverse split. Start slow and increase your tempo mid-race.
   3. Steady pace. Start at a moderate pace and try to sustain it for the duration.
   4. Others...

3. Rest
   Don't cram lots of riding into the week before, you'll just be extra tired for the event. Try to get an extra hour of sleep each night.
   
4. Pre-ride
   Try to do a 45-60min ride the day before to "wake-up" your legs, but do not over exert yourself.
   
5. Hydration
   Start hydrating at least 5 days before the event. Don't wait until the day before to load up on water and electrolytes! And be careful not to over hydrate as well.
   
6. Nutrition
   This is probably the most important element of the race. Plan very carefully what you will eat during the race. Use an electrolyte mix that you trust, and stick with easily digestible foods such as oranges, rice and mashed potatoes. Don't overeat or take in excessive amounts sugars as this will leave you with an upset stomach.
   
7. Bike
   Don't make major changes to your bike that aren't proven or tested. Clean the drive train thoroughly. Go over every bolt and check all cables. Replace tires if necessary.
   
8. Parts
   Try to have an assortment of parts available if you run into problems. For example, spare tire, two tubes, extra CO2 canisters, chain and brakes.
   
9. Cleaning
   Be sure to bring a bucket with Simple Green, chain cleaner and rags so you can clean your chain during the race. This is often overlooked.
   
10. Clothes
    Think about the different conditions you could run into and the different types of riding gear you might need. For example, long sleeve for the night, head cap, thick socks, long finger gloves, warmers...
    
11. Lights
    Ensure your lights are charged and you have all of the proper mounting equipment.
    
12. Course
    Print off the course map so you know how to plan each lap. Figure out what the average time of each lap will be so you know approximately how many you will do. Endurance races don't start until the half-way point.
    
13. Downtime
    Plan what you need during your breaks so that you can be comfortable and actually rest when (and if) you decide to take a break. Chairs, sunshade, cooler with ice...
    
14. Forms
    Print off and fill out all entry forms before you get to the event.
    
15. Relax
    Prepare to have fun!