For many cyclocross racers—especially juniors, masters, or those chasing series points—doing two races in one day can be part of the experience.
Whether it’s a back-to-back doubleheader or a morning and afternoon event, racing twice in a day presents unique physical and mental challenges.
So, how do you prepare, fuel, and recover to optimize both efforts? And which race do you “focus” on?
While direct research on cyclocross doubles is limited, we can draw insights from sports science, endurance training, and practical race-day experience.
Why Racing Twice in a Day Is So Tough
Racing cyclocross is an all-out effort—short, intense, and chaotic.
Doing that twice in one day?
You’re possibly dealing with:
- Glycogen depletion from the first race
- Neuromuscular fatigue, especially in the core and shoulders
- Mental exhaustion from high intensity and technical focus
- Limited recovery time to refuel and reset
In endurance and team sport research, we know that performance in a second session depends heavily on what you do in the hours in between, particularly nutrition, hydration, and maintaining body temperature.
Before the First Race: Build the Nutritional Foundation
Start strong with a solid pre-race routine.
You don’t want to go into Race #1 already running on fumes.
Three to Four Hours Before Race #1
- Meal: High-carb, low-fiber, low-fat
- Examples: Oatmeal with banana and honey, toast and peanut butter, rice bowl with egg
- Hydration: Water with electrolytes
30 to 60 Minutes Before Race #1
- Carbohydrate-rich snack if it’s been a while since breakfast
- A gel, banana, or sports drink can top off glycogen stores right before the race
Between Races: The Window for Recovery
If you want to perform well in Race #2, what you do immediately after Race #1 is crucial.
First 30 Minutes Post-Race
Your muscles are primed to absorb carbs and protein. Prioritize:
- Carbs: 1.0–1.2 g/kg of body weight
- Protein: 15–25 grams to support muscle recovery
- Fluids: Water + sodium or a sports drink
Quick recovery foods:
- Chocolate milk
- Recovery shake
- Turkey or nut butter sandwich + fruit
- Rice cakes + jam + electrolyte drink
One to Two Hours After Race #1
If there’s time, add a light meal that’s easy to digest:
- Pasta or rice bowl
- Smoothie with fruit and protein
- Bagel with peanut butter and banana
30 Minutes Before Race #2
- Small snack or gel
- Low dose of caffeine (1–2 mg/kg) can boost alertness if tolerated
Tip: Avoid high-fat or fibrous foods between races—they’ll sit heavy and can slow digestion.
Warmups: How to Prepare for Two Intense Starts
Race #1 Warmup (20–30 min total)
- 10 to 15 minutes of easy pedaling
- 5 to 8 minutes tempo or sweet spot effort
- 2 to 3 short race-pace surges. These are often 30 to 40-second efforts to get your heart rate up and mimic a cross start.
- Pre-ride the course if you have time and clearance
Between-Race Recovery
- Keep moving. Light pedaling or walking every hour to prevent your legs from locking up.
- Stay warm and dry—especially if it’s cold or wet. Change kits if needed.
Race #2 Warmup (10–15 min total)
- 5–10 min of easy riding
- 1–2 short surges to re-activate muscles
- Skip the long warmup—your legs are already warm, just reactivate
Research shows that active recovery and maintaining core temperature improve repeat performances.
Mental Strategies: Don’t Let the Second Race Beat You Before the Start
Even if your legs are ready, your mind might not be.
Here’s how to get mentally ready for round two:
- Reset your mindset. Treat Race #2 as a clean slate.
- Visualize success. Picture the course, your strategy, and the finish.
- Stick to routines. Eat, drink, warm up, pin number, and go, same every time.
- Decide ahead of time if one race is more important (for placings, points, bragging rights, etc.). For example, I usually do two races back to back in Chicago. The first is the important one, and I use the second to practice corners and cross skills while fatigued.
Racing the Double Is About Preparation, Not Just Grit
Racing twice in one day isn’t just about toughness—it’s about strategy.
The best cyclocross athletes fuel smart, recover actively, and stay focused between races.
Prepare your nutrition and hydration the night before.
Have a second kit/skinsuit ready in your bag in case you have time to change between races.
Three Things to Know About Doing a Double for Cyclocross
- Fuel early and often: Start your recovery within 30 minutes of finishing Race #1.
- Simplify your second warmup: Short, specific, and focused on reactivation.
- Manage your mindset: Reset, refocus, and use routines to stay dialed in.
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Paul Warloski is a:
- USA Cycling Level 1 Advanced Certified Coach
- RRCA Running Coach
- Training Peaks Level 2 Coach
- RYT-200 Yoga Instructor
- Certified Personal Trainer
Certified Nutrition Advisor
