NICA Event Flyer is at this link. We are in the Redwood Region.
Registration
You will get more details about Fort Ord in a separate email in a couple of weeks. But you must register by 2/19! You register for races in PitZone at https://pitzone.nationalmtb.org/ if you need help, reach out ASAP, don’t wait on this!!!
Volunteer sign-ups for the league must also be completed early (you will get team volunteer sign-ups in the next email in a couple of weeks):
https://norcalinterscholasticcyclingleague.duplie.com/
Camping is available at Laguna Seca Campground.
Hotel choice: Sand Castle Inn 1011 La Salle Ave, Seaside, CA 93955
Example of a Typical Race Schedule:
This is a typical race weekend. We have two Sunday races (TBF “Practice” Race and State Championships). The rest are on Saturdays.
Arrive Friday afternoon between 2pm and 4pm - Set-Up Team Pit
Friday at 4:30 - Pre Ride (any pre-riding must be done with a registered level 2 coach)
Team Wake-Up (when camping) and arrive at team pit (when not camping) this is typically around 7am
We post Warm-Up times and Race Start
Example of race waves and start times:
8am Varsity Boys and Girls
9:30 am JV, Soph, Frosh Girls
11 am Soph, Frosh Boys
12:30 pm JV Boys
2 pm JD Open, 8th, 7th, 6th grade Boys and Girls
4 pm Awards
Staging for your wave begins 15 min prior to start, all athletes must be staged at least 10 min to start
Support Each Other - We all wake up and are in the team pit together from the first race to the last race. Please be at the start and finish. Whenever possible it is expected to stay through the entire awards ceremony to support our own team as well as those of our competitors.
Pit Clean Up - After the final group has warmed up we begin breaking down the team pit and have everything packed before awards, all hands pitch in.
Awards are typically 1 hour after the final race finishes
Parent Expectations for the Season:
We can’t do this without the support of our families via volunteering.
EACH parent/guardian of an athlete is expected to volunteer for one LEAGUE slot and one TEAM position over the course of the season. This is the minimum as there is more of a need than just that minimum. We know that you have busy schedules and this can be a big ask.
Some of the team positions are:
Trailer Provisioning/Shopping
Feed Zone
Breakfast/Lunch Prep/Clean-up
Team Pit Set-up/Clean-up
League Positions
Course Marshall
Race Staging
Course Set-Up
HELMETS - ANYONE on a bike needs to have a helmet on and buckled this includes all parents and siblings. Even if you’re “just riding to the porta potties”. If you do not have a helmet on the team will be penalized points.
Nutrition:
NO CAFFEINE ON RACE WEEKENDS (Athletes): This included before, during, or after the race. The league views caffeine as a performance-enhancing drug and is punishable up to disqualification from the race. Make sure that all of your race fuel is caffeine-free (many gu’s and blocks can have caffeine in them). (Parents, no need to worry, we will have coffee in the team pit for the coaches and parents)
Sleep is often overlooked as a part of nutrition. Studies have shown that even if you sleep poorly the night before a race, the most important sleep periods are during the week leading up to the race. Make sure to get plenty of it and be consistent (same bedtime each night).
Start nutritionally preparing on Wednesday of race week:
Hydrate (carry a water bottle at school and continue all the way until your race starts)
Balance of Carbs and Protein leading up to the race, race morning is mostly carbs, keep fueling up to 2 hours before the start, gu or simple carbs 15-30 min before the start, and fuel every 30-45min during the race. This is different from our adventure rides where you will be pushing for longer and need a balance of protein and carbs to ensure longer fueling.
When it comes to nutrition everyone is different and responds to foods differently. This takes some trial and error to figure out.
There is no need to get more specific than this general advice of eating a balance of real foods. Our athletes are growing young adults and need all of the nutrition they can get. I understand that there is a lot of pressure in the world for bodies to look a certain way, there are over 100 genes that determine the size and shape of our bodies. While we can temporarily change that, our genetics determine our equilibrium. How one looks on the outside is a poor determinant of one's athletic ability. If there are any concerns when it comes to eating or body image please talk to us so we can work together to help provide a safe and encouraging atmosphere.
Ty Example:
Over the last 20 years this is the formula that I found works for me and serves me well for the type of XC racing that we do through the league (Everyone is different).
Up to race day: eating a little bit of everything and making sure that I am eating until I am full, not stuffed. Drink 3-5 liters of water throughout the day.
Race Morning: 3 hrs prior to race start, eat 1-2 cups dry granola with 1 liter of water. 1 hour prior to race start eat a bannana. 15 min prior to race start eat 1 Gu (or similar).
During the race: a mouthful of water every 10 min and 1 gu every ~30 min.
I know this was a lot of information, please do not hesitate to reach out with any questions!!
