Adequate rest and familiarity with the course can significantly improve performance.
Training for a race happens in distinct stages as cyclists build their endurance, reduce their time and prepare for race day. The last stage, preparing and resting in the days before the race, is just as important as the intense training leading up to it. The best thing an endurance athlete can do the day before a race is rest, but not abandon the training regiment entirely. Tapering activity right before a race actually improves performance.
Instructions
1. Rest the week before a race. Amateur racers should take three days completely off with easy rides interspersed throughout the week. Skilled cyclists can continue training at high levels, but studies show that runners and swimmers perform better after tapering off training by 40 to 85 percent in the final week.
2. Ride easy the day before a race. Amateurs should have a one-hour easy ride with four 45-second hard efforts. Skilled racers should do an hour easy with two to three 200-meter accelerations. Professional racers should do a very easy hour-and-a-half with one to two sprints, followed by a massage.
3. Ride the course, if possible. Look for any obstacles like potholes, uneven pavement and hard turns. Make note of landmarks a few miles from the finish that indicate when to ramp up in the end. Identify a landmark at the 200-meter mark to signal the final sprint.
4. Allow for rest after the ride the day before a race. Resist the temptation to train hard the day before to prevent fatigue and injury.
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