Q&A: Race Day Tips with Utah MTB Legend Alex Grant

Back to School Season: Books, Pens, and...Bikes

From earlier mornings to cooler evenings, new school supplies to new routines, back-to-school season is officially here. But in Utah, back-to-school has come to mean something else entirely: the start of the high school mountain bike season. 

Since launching 13 years ago, the Utah High School Cycling League has become a force to be reckoned with — growing from 320 student athletes in 2012 to more than 7,500 racers in 2024, and rightfully claiming its spot as the largest youth cycling organization in the country (source: KSL).  

With the first high school races taking place this past weekend, and with roughly two more months of racing ahead, thousands of Utah teens will be rolling up to the start line, with equal parts nerves and excitement, from the newbies to the experienced racers alike. For many, it’s all about conquering those nerves and embracing a new experience. For others, it's about dialing in the details: training and race strategy, hydration and nutrition, rest and recovery. 

In the spirit of dialing in those very details, and to help high school racers crush their next race, we're thrilled to bring you this Q&A with Utah MTB legend Alex Grant, who sat down with Contender owner Ryan Littlefield to share his tips and insights for both race week and race day preparation. 

Q&A: Race Day Tips With Utah MTB Legend Alex Grant (AG)

Ryan: Favorite mountain bike ride in the state of Utah?

AG:  The trails I ride the most are Bonneville Shoreline Trail in Salt Lake and Bobsled.  My favorite place to ride in Utah is the American Fork Canyon / Alpine Loop Road area.

Ryan: Favorite race you've ever done--and why? 

AG: The Park City Point 2 Point. It treated me well!

Ryan: Major ride or destination that's still on your bucket list?

AG: I would love to ride in the Alps, mountain or road bikes.  

Ryan: Your go-to audio on a ride...favorite band, audiobook or podcast? 

AG: I love music. Whatever fits my mood and sounds good at the time.  

Ryan: Favorite meal or indulgence after a big ride or race? 

AG: Depends on if I am feeling like sweet or salty.  Ice cream if I want sweet, cheeseburger with fries if salty.

Ryan: Your biggest pre-race superstition or ritual?

AG:  I run through my bike the night before, quickly check the brakes, drivetrain, suspension, and do a bolt check to make sure everything is dialed.  I don't want any dumb, avoidable mechanicals. Right before the start, I make sure my shoes are tight and my pedal will be lined up to clip in off the line.

Ryan: Awesome, thanks for that. Let's go ahead and pivot over to our main topic.

As you know, race day prep isn't just about the day before or the day of a race, but the full week leading up to an event. With this context in mind, how should high school racers balance hard workouts vs. rest and recovery rides the week of a race? 

AG: It is always better to come into a race a little more rested than tired.  Race week is a great time to take it a little easier on the bike and give the body and mind a chance to re-charge before race day.  You want to be physically fresh, but also mentally motivated and ready to push it on race day!  That said, it is a good idea to do a race specific ride once during the week to stay sharp and remind the body what it is like to ride fast.  Doing some hot laps or a hard group ride on Tuesday or Wednesday can be a great option.  

Ryan: Sleep science seems to be everywhere these days. How important has good sleep been to your race career? How should high school riders be thinking about sleep leading up to race day?

AG: Sleep is important for a lot of things, and does help with recovery from training. First and foremost, sleep is important for learning and life in general, so good sleep habits should be a priority for all students anyway. Some athletes may need more sleep than others, just as some people need more sleep than others. A good sleep routine and schedule that supports general health should be sufficient for racing as well. In the nights before a race, it can be hard to calm the mind down, and nerves may keep us up. That is totally normal, and fine, as one or two nights of rough sleep won't matter if someone is getting enough sleep overall.  

Ryan: In terms of race-day mindset and mental preparation, what has worked best for you in your career? How do you mentally prepare for a course that's brand new to you vs. one you've ridden before?

AG:  Mountain biking is a hard sport, and we are going to have some tough moments out there mentally. We know it is going to hurt, and we are going to want to stop, or slow down, but I try to prepare mentally for this and expect it.  That way when it gets really hard out there, it is not a surprise. I also try not to have too many expectations about how a race is going to play out, because races almost never go as we expect. It is important not to let that get to us, and keep our heads in the game when things go sideways.  

Ryan: Pre-race, how would you advise high school racers to think about eating and drinking? Any do's or don'ts that have especially worked for you? 

AG: I like to think of eating and drinking before a race as fueling up and filling the tank. You wouldn't go to a car race without a full tank of gas, so definitely make sure fueling up before is a priority. This looks different for everyone as nutrition is highly personal. 

Ryan: Mid-race, there are obviously a ton of considerations on fueling and hydration. Weather, course profile, and a person's fitness and sweat patterns are just a few. Knowing that we can't address every factor here, what do you see as the most tried and true nutrition and hydration tips for high school racers?

AG: Just practice what works for you in training and stick to that on race day.  Don't try anything new and different on race day! Our stomachs are trainable, so we should be training and riding with the same stuff that we will race with.  

Ryan: Conversely, what are the most common fueling mistakes you see young racers tend to make during a race?

AG: Forgetting to eat and drink is the biggest one.  Race day can be busy and it is easy to forget to fuel before and during a race.  Especially once the race gets started it is common to get caught up in it and forget. Try to have a plan and stick to it!

Ryan: For high school racers gunning for the podium, and given the crowded, mass starts these races are known for, what tips do you have for start line tactics? How about pacing, or passing? 

AG: It can be chaos out there, and plenty hectic, but try not to panic.  Be patient, and don't be a jerk! Remember it is just a bike race, so be cool to everyone out there. You can't pass everyone at once, so just one at a time, when there is a good opportunity. It is a lot easier to pass people after 10-15 minutes in to the race, once people start to get tired.   

Ryan: Any race day tips or tactics for high school athletes who primarily want to have fun, while also pushing themselves?

AG: Fun should be goal number one!  If you want to push yourself out there, make small goals about riding certain sections of the course that are challenging, or giving your all up a certain hill until the top, or doing a certain lap time. At the end of the day, all we can hope for is to give our best on the day, so go out there and leave your best effort on the course and you'll be satisfied.

Ryan: Looking back on your own career, what's the single best piece of advice or thing you learned that you wish you knew when you started? 

AG:  There is no "should" in sports. We either do or we don't.  Nobody "should" be winning, nobody "should" be ahead of you or behind you. We all have to earn it every time, every pedal stroke. So don't get caught up in what anyone else is doing or where you are in relation to others. Focus on what you are doing. Breathe, pedal, and let the rest fall where it may.