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	PREPARATION So, here we are 2 days before the first big event: The Track Points race. The track, or velodrome, is a 250 meter indoor wood track. The race will be 25km with sprints every 10 laps for points. My preparation for this event has been almost perfect. With a combined training program of long hard road racing miles and short fast track motorpacitng, I will be ready!!! Here at the Commonwealth Games there is so much available to do, you have to be a bit careful of making sure that you recover properly and do not 'burn the candles at both ends'!! For me this week this is how I will 'taper' to the event on Friday: Sunday- 31/2 hrs road ride (110km), including 45km criterium race Monday- rest day Tuesday- Hard motorpacing session on the track- race simulation, race gearing Wednesday- am- roller ride, pm- track warm-up in warm up gear to get legs spinning. Thursday- recovery ride Friday- am. roller ride, pm- race!!!! Tuesday was team Canada's reception. Unfortunately it did not fit into my schedule to make the event, as we had track time until 5pm and the reception started at 5:30. I came back to the village and hit the recovery room, which I booked a few days before. This consisted of having a light massage followed by cold bath, hot shower flush routine. 3min in the cold water 3min hot shower, and repeat this 4 times, ending with cold. This is fantastic recovery and the legs feel really good after this. Today is the OPENING CEREMONY!!!! However, my coach says we cannot go!!!! It is too close to our main event and the time commintment is about 7hrs of being on our feet and in a room preparing to enter the stadium. This is a bit dissapointing, as I have always dreamed of going to the opening ceremonies, but we are here to race so we are here to be as prepared as we can. For this reason, I will watch the opening ceremonies on the big screen at the Village, and have my OWN opening ceremonies!!!!! So, from here on in, I will be doing everything I can to maximize recovery. This means eating well (Red Square in the morning as usual) sleeping well, and resting well!! We will have a few team meetings to discuss tactics, and I will continue rehearsing my mental training in my head. -gina

PREPARATION

So, here we are 2 days before the first big event: The Track Points race. The track, or velodrome, is a 250 meter indoor wood track. The race will be 25km with sprints every 10 laps for points.

My preparation for this event has been almost perfect. With a combined training program of long hard road racing miles and short fast track motorpacitng, I will be ready!!!

Here at the Commonwealth Games there is so much available to do, you have to be a bit careful of making sure that you recover properly and do not 'burn the candles at both ends'!!

For me this week this is how I will 'taper' to the event on Friday:

Sunday- 31/2 hrs road ride (110km), including 45km criterium race

Monday- rest day

Tuesday- Hard motorpacing session on the track- race simulation, race gearing

Wednesday- am- roller ride, pm- track warm-up in warm up gear to get legs spinning.

Thursday- recovery ride

Friday- am. roller ride, pm- race!!!!

Tuesday was team Canada's reception. Unfortunately it did not fit into my schedule to make the event, as we had track time until 5pm and the reception started at 5:30. I came back to the village and hit the recovery room, which I booked a few days before. This consisted of having a light massage followed by cold bath, hot shower flush routine. 3min in the cold water 3min hot shower, and repeat this 4 times, ending with cold. This is fantastic recovery and the legs feel really good after this.

Today is the OPENING CEREMONY!!!! However, my coach says we cannot go!!!! It is too close to our main event and the time commintment is about 7hrs of being on our feet and in a room preparing to enter the stadium. This is a bit dissapointing, as I have always dreamed of going to the opening ceremonies, but we are here to race so we are here to be as prepared as we can. For this reason, I will watch the opening ceremonies on the big screen at the Village, and have my OWN opening ceremonies!!!!!

So, from here on in, I will be doing everything I can to maximize recovery. This means eating well (Red Square in the morning as usual) sleeping well, and resting well!! We will have a few team meetings to discuss tactics, and I will continue rehearsing my mental training in my head.

-gina