EXPECTATIONS
Attendance
- Team Practice 2 Days per week
- Aim for above 80%, if less than 60% no race
Other:
- 3 hours of Trail Work (as a team/family)
- Attend team events
- Athletes and Parents should read the code of conduct in the registration process
- Be awesome! No bullying,
- Good sportsmanship & Trail Etiquette
- Practice on your own (POYO) – POYO challenges can be recorded in Strava for prizes
You’ll get out what you put in—let’s make it an awesome season for everyone!
PRACTICES
Practices are held Mondays and Thursday evenings starting June 1st. We rotate between locations, usually Butterfield Canyon, Corner Canyon, and the occasional Blackridge and Park City trips.
There will be several morning practices, especially when the weather is hot.
The most up-to-date calendar, all communications about changes, times, etc. will be in TeamSnap.
REQUIRED EQUIPMENT
Before your first practice, make sure you’ve got the basics covered:
- XC Mountain Bike in good working order (multiple gears, front & rear brakes, knobby tires ≥1.75″ wide, no handlebar extensions) – Shouldn’t be a bike from a “big box store”
- Properly fitted helmet in good condition (MIPS preferred)
- Full-finger gloves (strongly recommended)
- Spare tube, tire levers, multi-tool, and hand pump or CO2 inflator
- Closed-toe shoes
- Water bottles or hydration pack
- Eye protection
NUTRITION
Fuel is Not Optional
Your bike won’t go far on an empty tank—and neither will you. Nutrition and hydration are performance tools, not afterthoughts. Follow these basics and you’ll feel the difference on the trail.
How Your Body Uses Energy
At rest, your body burns mostly fat. As intensity increases — like climbing a steep trail — it shifts toward carbohydrates. At high intensity (sprinting, racing), carbs are almost your only fuel source. This means you need carbs before, during, and after every ride to perform well and avoid bonking (the sudden, miserable feeling of running out of fuel mid-ride).
Practice Ride Nutrition
30–60 minutes before riding — Pre-Ride Snack
Give your body a fuel boost before practice. Good options: granola bar, banana, protein power ball, pretzels, crackers, pb sandwich, or a bagel. No energy drinks — they’re not allowed per NICA rules.
During rides longer than 1 hour — Keep Fueling
Eat or drink 30–60g of carbs every hour to keep energy up and protect your glycogen stores. Options include:
Food: applesauce, fruit snacks, small baked potato, granola bar, pretzels
Drinks: Formula 369, Skratch, or Gatorade (1–2 scoops)
Supplements: chews, gels, or similar sports products
During rides — Stay Hydrated
Bring one bottle of water and one bottle of electrolytes. Alternate between them and take a few swallows every 15–20 minutes — don’t wait until you’re thirsty.
Within 45 minutes after riding — Recovery Window
This is your most important nutrition window. Take in carbs and protein together to rebuild muscles and replenish energy. Chocolate milk is a simple, effective option (it has the ideal 3:1 carb-to-protein ratio). That’s why we end our practices with chocolate milk for all!
The golden rule: never try anything new on race day. Practice your race-day food and drink routine during training rides so your body knows what to expect.
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