In this episode of the Critical Oxygen Podcast, Coach Aaron Geiser and I discuss the importance of having a plan for race day and how to prepare and execute on race day. We emphasize the need for a well-thought-out nutrition plan, training specific to the race course, and understanding the course itself. We also highlight the benefits of heat training and the challenges of racing at elevation. The conversation emphasizes the importance of not trying anything new on race day and learning from past mistakes.

TAKEAWAYS
- Having a plan for race day is crucial for success.
- Practice your nutrition plan during training and stick to what works for you on race day.
- Tailor your training to the specific demands of the race course.
- Consider heat training to prepare for hot and humid race conditions.
- Be cautious when racing at elevation and consider heat acclimation protocols.
- Avoid trying anything new on race day to minimize the risk of complications.

CHAPTERS
00:00 Introduction
01:21 Training and Testing
04:15 The Challenges of FTP Tests
06:00 Training Outdoors: Uphills and Downhills
09:09 Maintaining Fitness When Training Outside
12:17 Preparing for Race Day
14:40 The Importance of Having a Plan for Race Day
17:19 Training and Nutrition Strategies for Race Day
21:31 The Benefits and Challenges of Heat Training
25:24 Navigating the Demands of Racing at Elevation
28:45 Avoiding Complications: Don't Try Anything New on Race Day
31:04 Learning from Past Mistakes: Improving Future Race Performances
38:29 Controlling Variables for a Successful Race
45:22 Creating a Checklist for Race Day
47:23 Avoiding Nutrition Changes on Race Day
53:17 The Importance of Practicing Race-Day Nutrition
54:46 Excitement for Upcoming Sporting Events

KEYWORDS
race day, plan, nutrition, training, race course, heat training, elevation, mistakes, race preparation, race execution, race-day nutrition, training habits, familiarizing with the race course, checklist, fresh socks, controlling variables, switching up nutrition, Tour de France