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Full Track Playbook

12 weeks • Sprints, Jumps, Throws, Distance

Built for head coaches running a full track program. Each week: a parent email, a team-wide talk, and tools that work across every event group. Five minutes of prep per week.

Parent Email

Subject: Welcome to the season — what every athlete needs from Day 1

Dear [Team] Track & Field Families,

As we kick off the season, I want to share how we approach nutrition in our program — across every event group.

Whether your athlete throws shot put, runs the 400, jumps high jump, or races the 3200 — they all share the same basic fueling needs:

1. EAT BEFORE PRACTICE.
School lunch ends at noon. Practice starts at 3:30. That's a 3.5-hour gap. Every athlete needs a snack at 2:30-3:00 PM. Easy options: granola bar, banana, PB crackers, sports drink.

2. RECOVER AFTER PRACTICE.
Within 30 minutes of finishing: something with carbs + protein. Chocolate milk, PB&J, Greek yogurt, or a recovery drink.

3. HYDRATE ALL DAY.
Not just at practice. Drink steadily throughout the school day. Pale straw-colored urine = good hydration.

4. FUELING IS NOT ABOUT WEIGHT.
We talk about fueling for performance and health — never about body composition. If you hear your athlete mention "dieting" or "cutting weight" for track, please reach out to me.

We're using the Aspire Performance & Nutrition platform this season. Your parent portal has tools, meal plans, and guides for every event group.

— [Coach Name]
[School] Track & Field

P.S. Want personal fueling calculators, iron screeners, and race-week planners for your family? Check out aspireperformancerd.com/for-parents — full access for $119/year.

Created with Aspire Performance & Nutrition.

Paste into your email, Remind, or TeamSnap

Team Talk (2–5 minutes)

•"Nutrition is part of this program. Sprinters, throwers, jumpers, distance — everyone."
•"If you haven't eaten since lunch and you're about to do a speed workout or throw heavy, you're running on empty."
•"The snack at 2:30 is the most important meal most of you are skipping. Fix that this week."
•"Recovery snack within 30 minutes. It's not optional — it's how you adapt to today's work."

Paste into notes or read at practice

Handouts & Tools

Fueling Calculator

Personalized daily fuel needs by event group and training load

Coach-Athlete Survey

Quick survey to assess your team's current fueling habits

⚡ Use this in practice (3 minutes)

1. At the first team meeting, give the 4-point talk above. Under 3 minutes.
2. Have event group coaches reinforce: "Did you eat before practice today?"
3. Set up the team snack station with basic recovery options.

Paste into your practice plan

Weeks 2–12 are included with Program Access

You just saw Week 1. With Program Access you get all 12 weeks, the Coach Hub, Clubhouse, and the monthly team Zoom huddle.

Get Program Access — $590/yr

See everything included

Back to Onboarding

Full Track Playbook

12 weeks • Sprints, Jumps, Throws, Distance

Built for head coaches running a full track program. Each week: a parent email, a team-wide talk, and tools that work across every event group. Five minutes of prep per week.

Parent Email

Subject: Welcome to the season — what every athlete needs from Day 1

Dear [Team] Track & Field Families,

As we kick off the season, I want to share how we approach nutrition in our program — across every event group.

Whether your athlete throws shot put, runs the 400, jumps high jump, or races the 3200 — they all share the same basic fueling needs:

1. EAT BEFORE PRACTICE.
School lunch ends at noon. Practice starts at 3:30. That's a 3.5-hour gap. Every athlete needs a snack at 2:30-3:00 PM. Easy options: granola bar, banana, PB crackers, sports drink.

2. RECOVER AFTER PRACTICE.
Within 30 minutes of finishing: something with carbs + protein. Chocolate milk, PB&J, Greek yogurt, or a recovery drink.

3. HYDRATE ALL DAY.
Not just at practice. Drink steadily throughout the school day. Pale straw-colored urine = good hydration.

4. FUELING IS NOT ABOUT WEIGHT.
We talk about fueling for performance and health — never about body composition. If you hear your athlete mention "dieting" or "cutting weight" for track, please reach out to me.

We're using the Aspire Performance & Nutrition platform this season. Your parent portal has tools, meal plans, and guides for every event group.

— [Coach Name]
[School] Track & Field

P.S. Want personal fueling calculators, iron screeners, and race-week planners for your family? Check out aspireperformancerd.com/for-parents — full access for $119/year.

Created with Aspire Performance & Nutrition.

Paste into your email, Remind, or TeamSnap

Team Talk (2–5 minutes)

•"Nutrition is part of this program. Sprinters, throwers, jumpers, distance — everyone."
•"If you haven't eaten since lunch and you're about to do a speed workout or throw heavy, you're running on empty."
•"The snack at 2:30 is the most important meal most of you are skipping. Fix that this week."
•"Recovery snack within 30 minutes. It's not optional — it's how you adapt to today's work."

Paste into notes or read at practice

Handouts & Tools

Fueling Calculator

Personalized daily fuel needs by event group and training load

Coach-Athlete Survey

Quick survey to assess your team's current fueling habits

⚡ Use this in practice (3 minutes)

1. At the first team meeting, give the 4-point talk above. Under 3 minutes.
2. Have event group coaches reinforce: "Did you eat before practice today?"
3. Set up the team snack station with basic recovery options.

Paste into your practice plan

Weeks 2–12 are included with Program Access

You just saw Week 1. With Program Access you get all 12 weeks, the Coach Hub, Clubhouse, and the monthly team Zoom huddle.

Get Program Access — $590/yr

See everything included

Full Track Playbook

Week 1 – Season Kickoff – Team-Wide Fueling Basics

Parent Email

Team Talk (2–5 minutes)

Handouts & Tools

⚡ Use this in practice (3 minutes)

Weeks 2–12 are included with Program Access

Full Track Playbook

Week 1 – Season Kickoff – Team-Wide Fueling Basics

Parent Email

Team Talk (2–5 minutes)

Handouts & Tools

⚡ Use this in practice (3 minutes)

Weeks 2–12 are included with Program Access