Crank The Shield- 3 day stage race
Riding Clothes:
3 jerseys
3 shorts
3 socks (wool preferably)
arm warmers
knee warmers
wind vest
Raincoat
2 pairs cycling gloves
sun glasses
Shoes (2 pairs preferable if you have) if not pack some newspaper to stuff them to help dry them out
Helmet
Off Bike Clothing:
Comfortable sweatpants
Bathing trunk that can double as shorts if warm
Fleece jacket or warm sweater/sweatshirt
2 shirts
3 pairs undergarments
toque (hat)
Pj’s
Socks
Shoes –can double with shower shoes- but will want them to be very comfortable and loose fitting
Camp Gear:
sleeping bag
pillow
towel
shower shoes
plastic bags for wet clothes
camera
headlamp
garmin charger +garmin
spare brake pads
2 tubes
lube
Toiletries:
chamois cream
zinc cream – get at shopper’s – baby diaper stuff – use with chamois cream
toothbrush and toothpaste
contact lense stuff
soap and shampoo
sunscreen
bug spray
prescriptions
advil
lip balm (trust me you will want this)
deoderant
ear plugs
eye mask
On Bike Gear:
camelback
water bottles
duct tape- bring a small amount to fix anything
derailler hanger
chain tool and quick link
allan key set
pocket knife
2 spare tubes
CO2 cartridges + adapter
Tire levers
Advil (always good to have)
Carry your ID and health card with you
Nutrition:
Hammer heed- put individual servings in ziploc bags and put in your camelback for use at aid stations
Hammer recoverite: drink immediately after finishing race before cleaning bike
Your choice of energy bars
Hammer gels
Some sort of snack of your choice- fig newtons, nuts, etc… to have before bed.
Electrolyte tabs
Oral rehydration salts (can get at shoppers)- sip at night if you cramped during the day
Tips:
Pacing is key. Don’t go too hard off the start. Pick a pace just above your normal endurance and try and hold it there.
It is ok to walk steep hills
If a bog/puddle/stream looks like it will go over your wheel hubs it is best to walk and carry bike through it.
Ride smooth and steady- no crashing . when in doubt walk. It is a long race and you don’t want to push it on the technical stuff as you want to finish.
Tired.pain, etc… you can push through it. Your brain will and can override the feeling in your legs. When you think you can’t go anymore, you can always dig just a little deeper. That being said be careful that it isn’t something other than that (injury etc..)
Hydration and fueling are key- one water bottle with electrolyte solution per hour and one gel or bar per hour.
Post-race drink immediately after you finish as you will have to wait some until dinner.
Try and find some people of you r ability and stick with them- then draft with them on the road sections. This will really help conserve your energy.
Start each day using one easier gear than you would normally, then towards the end you can start pushing the bigger gear (don’t want to tire your legs out early)
Have FUN!!!!!
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