Junior Road State Championships, Wangaratta – this weekend!!!!

We hope you are all getting organised for the Junior Road State Championships this weekend. 
Several important things to remember and do:

Equipment

• make sure your bike is washed, re-oil the chain and check everything is working well
• clean the mud out of your cleats.  If your cleats are really worn, mark their position on the sole of your shoe with a white marker and replace them
• check the condition of your race tyres and remove any glass, etc
• remember to bring aero bars (for those allowed to use them) and aero helmet (if you have one)
• ensure your rollout is legal
• bring windtrainer/rollers to warm up properly (and to do your pre-start before breakfast if stated on your program)

Clothing

• bring lots of warm clothing and a complete change of clothing for after your race each day
• bring long fingered and short fingered gloves (in case of cold or warmer weather)
• bring leggings and arm warmers (wind vest, rain jacket, etc)

Food
Many of you don’t eat enough  before you race.   It can be as long as 3hrs from breakfast until your road race starts and we’ve noticed several of you are getting food flat and ruining your race performance. 
What to eat  for breakfast (at least 2hrs before you race)
– cereal, porridge, toast, crumpets, picklets, etc.

What to eat before your road race (ie 40mins before you race)
– honey/jam sandwich, banana, picklets, toasted crumpet with honey or jam (toast this during breakfast and wrap in foil),
(Note: white bread digests more easily than wholemeal before a race as it has less fibre).

It is really important that you eat before your road race (especially U17 and U19 riders), as well as take food with you during your road race.  You should eat about 40mins before your road race.  For those whose race lasts 1.5hrs or longer, you also need to eat during your road race.  Take something you can easily chew and swallow during your race.   Those racing over 1.5hrs should carry at least 1 full drink bottle and 1/2 full second drink bottle.
Remember to bring sports drink (an easy way to get carbohydrate or energy during your race) as well as water for your bidons.

Accommodation
We booked accommodation  for the Junior Road State Championships at:
Parkview Motor Inn, 56 Ryley st, Wangaratta
www.parkviewmotorinn.com.au
Ph: (03) 5721 5655

Dinner Saturday night:
We are booking a few tables at a pasta restaurant for Saturday night (24 July) at 6pm. 
Please email Helen by Wed 21 July so she can confirm numbers with the restaurant.

If you are unsure about anything relating to this weekend, please call us.