preparations to recovery. How to make your first race a day to remember.Forum: My first race - will I be last?Forum: First-race nervesPredict your pace Calculate your pace Use one race time to predict another - or see how fast you'd need to run to hit a target

100m at race pace. CYCLE 20 minutes, checking gears, tyres etc.Evening RUN: 15 minutes with 3 x 30 seconds fast strides, alternating with 60 seconds recovery jog. Sun CYCLE: Warm-up: 10-15 minutes steady. Main: 1 hour 15 minutes easy spinning

-minutes to go, take an energy gel with some water. Base your race-day nutritional strategy on what you've done in training but bear in mind that your energy needs will be a little higher when racing as your effort level will be higher than during regular