Preparing resources...
Preparing resources...
Four steps. Schedule your parent emails, choose your 12-week playbook, and run Week 1 by the end of today. I'll walk you through it.
After that, each week is about 5 minutes: copy the email, copy the talk, share the handout. Step-by-step—no research, no guesswork. You can trust the information; we did the work. Want to send more? Add a guide from the library; every guide has a ready-to-send email template.
— Luke Rodriguez, MS, RDN
See the 5-minute weekly tutorial →10–15 minutes
Aspire is a high school XC & track nutrition system with simple guides and interactive tools for parents, runners, and coaches — built by a head XC coach who's also a sports RD. That's me.
Parent Access
For one family/runner. Full parent/athlete tools + guides.
Program Access
For your whole team. Everything in Parent Access + Coach Hub + shareable handouts.
1:1 Coaching
Direct work with Luke for labs, RED-S, injury, or deeper individualized nutrition.
Everything you're doing in this onboarding is part of Program Access — the coach toolkit. For a complete list of every resource, tool, and handout, see Program Access: Everything You Get.
Video: How to use Aspire in 5 minutes.
Luke will record a short system overview. For now, the text above covers everything.
Get kids enough carbs every day
Regular meals + snacks, especially before and after training. → School Day Fueling
Fix timing and frequency
No skipping breakfast or lunch; snack before practice; something after. → Daily Fuel Log
Talk to parents about iron and ferritin testing early
Before problems show up. → Iron Protocol
Use safe, evidence-based language about bodies and food
See your guardrails. → Coach Language Guardrails
Got questions? Jump into the Coach Clubhouse.
Post "New coach — help me set up my first three weeks" and Luke will reply with a simple plan.
15–20 minutes
Spend 15–20 minutes now scheduling these emails and you'll save hours later in the season. Copy each one, paste it into your email / Remind / TeamSnap, and schedule it for the right time.
Subject: Welcome to [Team] — what your runner needs before Day 1
Subject: This week's meet — what to feed your runner
Subject: It's getting warm — adjust now, not at the meet
Subject: The blood test that could change your runner's season
Subject: Big meet this weekend — packing list & fueling plan
Subject: The season's over — here's what your runner needs now
2 minutes
Fall season only. Heat from day one, hydration emphasis, 5K race focus. No spring-track doubling — built for XC invitationals and state/region.
12 weeks • Email + Talk + Tools each week →
Phased: Foundation → Race execution → Championship
Spring track: 800–3200, steeple, 5K. Race-week fueling, iron, multi-event days, doubling, travel meets, championship week.
12 weeks • Email + Talk + Tools each week →
Different from XC: same-day doubles, spring conditions
Head coaches: sprints, jumps, throws, distance. Team-wide fueling, meet-day logistics, weight room recovery, culture.
12 weeks • Email + Talk + Tools each week →
One playbook for the whole program
Which to choose? Cross-Country = fall only, heat & 5K focus. Distance Track = spring track (800–32, doubling). Full Track = you coach every event group. Pick one and run all 12 weeks — each playbook is phased so you see progress (foundation → race execution → championship).
5 minutes of prep
This week, your only job is to use Week 1 of the playbook you chose:
That's it. Five minutes of prep, and your whole team is getting better nutrition education than 95% of programs in the state.
Red Flags & Next Steps
7 warning signs + what to do
Coach Language Guardrails
What to say and what to avoid
Not sure where to start?
Post "New coach — help me set up my first three weeks" and Luke will reply with a simple plan.