Warm-up - The shorter the race the longer your warm-up should be.
The following is what you need to focus on for the next races:
1. inspect the course at a low level ski if there is time, practice a couple times areas of the course that you are uncomfortable with.
2. Make sure you know where the start is and know the last 1/2K and where the finish line is. Knowing the last 1/2K tells you where to push harder and give all you have for the finish.
3. 20 minutes before YOUR start go back out and ski for 10 minutes then do 3 x 2 minutes pickups
4. 5 minutes before YOUR start do 4 x 10 sec sprints (this may have to be running w/poles since there may not be enough room to do sprints on skis).
5. If there is not enough time to do all this and inspect the course then you must do your pickups during the course inspection. then come back and relax till you do your sprints.
6. Always keep moving and breathing deep before your start and DO NOT GET COLD!!!!
Race - Races should be for race pace, go as hard as you can without blowing up. The pacing is one of the hardest things to figure out for many athletes. Sometimes you can increase your speed by slowing down just a little and focusing on technique. Think about what you need to do to be fast, don't just try to go as fast as you can.
Cool-down - After you catch your breath and hand over your bib, get some water and maybe a snack then head out for a cool-down ski. For most of you that means to ski the race course again at level 1.
It is important to cool-down by skiing, active recovery.
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