WHO THIS IS FOR
IS THIS YOU?
The first-time racer or sportive rider
You have never done an organised event and want to know exactly how the day unfolds from alarm to finish line.
The experienced rider who rushes mornings
You have done events but always arrive flustered because your morning routine is chaotic.
THE ROADMAN VIEW
The Roadman view
Race-day mornings are where most amateurs lose performance before they even clip in. They wake too late, eat too close to the start, skip the warm-up, and line up stressed. By the time the flag drops, they have already burned through half their nervous energy.
The antidote is boring predictability. Same alarm time formula, same breakfast, same warm-up routine. Make the morning so automatic that the only variable is the race itself.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Dr Asker JeukendrupSports nutrition researcher
Pre-event carbohydrate intake should be consumed 2.5-3 hours before exercise to allow gastric emptying and avoid gastrointestinal distress during high-intensity effort. Familiar foods are preferable to novel options regardless of their nutritional profile.
PRACTICAL APPLICATION
DO THIS WEEK
Set two alarms three hours before start
One alarm to wake, one five minutes later as backup. Lay out breakfast ingredients the night before so you can eat within 15 minutes of waking. Porridge with honey and a banana is a reliable choice.
Follow a 90-minute arrival protocol
Minutes 90-60: park, unload bike, toilet, collect number, pin it on. Minutes 60-30: kit on, bike check, pump tyres, load bottles. Minutes 30-10: warm-up spin with two or three 30-second efforts. Minutes 10-0: line up, final sip of energy drink.
Post-finish routine
Eat a recovery snack (protein plus carbohydrate) within 30 minutes. Spin easy for 10 minutes if legs feel stiff. Change into dry clothes immediately — sitting in sweat-soaked kit causes rapid cooling and stiffness.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEEating breakfast less than two hours before the start.
FIXThree hours is the target. Eating too close to the start causes bloating and nausea when intensity rises. If you cannot eat three hours out, a liquid breakfast (smoothie or energy drink) at two hours is the compromise.
MISTAKESkipping the warm-up because you will be riding all day.
FIXEven for a sportive, a 15-20 minute warm-up with two or three short efforts raises core temperature, opens blood vessels, and primes the cardiovascular system. Cold starts lead to sluggish first kilometres and unnecessarily high perceived effort.
MISTAKEDrinking too much coffee to compensate for early alarm.
FIXOne or two cups of coffee 60-90 minutes before the start is beneficial. Four cups causes gastrointestinal distress and anxiety. Stick to your normal caffeine intake — more is not better on race morning.
FAQ
FREQUENTLY ASKED QUESTIONS
What should I eat for breakfast before a cycling event?
How long should my warm-up be before a cycling event?
What should I do immediately after finishing a cycling event?
Should I drink coffee before a cycling event?
What do I do if I feel sick on event morning?
When should I start eating during the event?
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