a final race-speed check of your bike.
this effort should be finished 15 minutes before the start, after which you should make final equipment adjustments and take in an energy gel. if you’re racing the following day, plan on a short 20- to 40-minute spin after the race, before you pack up and get in the car.
if you’re racing a second day, consider a short 20-minute spin before you get in the car to drive to the race. make sure this is finished no less than three hours before you start your warm-up. use the same warm-up as yesterday.
follow this schedule, while listening to your body — rest when it tells 