Step 1
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This is the full version to email to families.
Subject
School-day fueling is what protects the afternoon workout
Dear [Team Name] Families, Now that the school schedule is real again, the athlete needs a day that makes practice possible instead of one that quietly drains them before they even warm up. This is where many runners get into trouble without realizing it. A strong school-day pattern usually looks like this: - breakfast before the day starts - a lunch that is actually eaten - a small snack before practice - recovery food after training The common mistake is letting the whole day ride on one decent breakfast, then expecting lunch and practice to take care of themselves. XC athletes usually perform better when the food pattern is steady, not front-loaded and then inconsistent. A more complete lunch matters too. Harder training weeks usually go better when meals contain carbs, protein, and enough total food instead of leaving the athlete to "catch up" after practice or at dinner. Families do not need a perfect meal-prep system. They do need a realistic school-week system. Ask what the athlete can actually eat in the time available, what can live in the backpack, and what snack is most likely to happen before practice. This week, the goal is to turn school-day fueling into a pattern the athlete can repeat without thinking too hard every afternoon. If you want the free starting point first, join Aspire Runner Fueling Lab here: https://aspireperformancerd.com/runner-fueling-lab?source=coach-curriculum-email Best, Coach [Your Name]