Program Access · Week 1

This is the first email you'll send

Below: the real Week 1 parent email and 2‑min talk. Copy them. Paste. Send. Then get all 12 weeks + Coach Hub.

Full implementation walkthrough

Week 1 parent email

Subject:

“Welcome to the season — what your runner needs before Day 1”

Body:

Dear [Team] Families,

Preseason starts soon, and the #1 mistake I see? Athletes doubling their training volume while eating the same as summer.

Here's your 3-item checklist before Day 1:

1. STOCK THE RECOVERY SHELF.
Within 30 minutes of practice, your runner needs a 3:1 carb-to-protein snack:
• Chocolate milk (the GOAT — literally perfect ratio)
• Greek yogurt + granola
• PB&J on the drive home

2. PRACTICE THE PRE-PRACTICE SNACK.
School lunch hits around noon. Practice starts at 3:30. That's a 3.5-hour gap with nothing in the tank. They need a quick-digesting carb at 2:30–3:00 PM:
• Pretzels, a banana, applesauce pouch, or a granola bar

3. HYDRATION BASELINE.
Before they run a single step, they should be drinking until urine is pale straw color. Not clear (overhydrated), not dark (behind).

These three things alone will prevent 80% of early-season bonking and nausea.

— [Coach Name]

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.

2‑minute team talk

Topic: Season Kickoff & Distance Fueling

•This season, nutrition is part of our program. Not optional, not weird to talk about — just fuel.
•If you show up to practice without eating since lunch, you're running on empty. I need you to eat a snack at 2:30.
•Recovery starts in the first 30 minutes after practice. Grab something with carbs and protein before you leave.
•Hydration check: your pee should be lemonade color. If it's apple juice, you're behind.

Handout / tool you share

Week 1 tools from the playbook:

Fueling Calculator
Breakfast Builder

Link or print from the Coach Hub. Families use them at home.

Race Week Planner (example tool)

One click into a tool: fill in meet date, get a day-by-day checklist. You'll use the Race Week Planner (and others) as the season progresses — Week 1 gets everyone oriented.

That's Week 1. You get 11 more weeks + Coach Hub, Clubhouse, and monthly Q&A.

~5 min prep per week. Copy, paste, send.

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Preparing resources...

Dear [Team] Families, Preseason starts soon, and the #1 mistake I see? Athletes doubling their training volume while eating the same as summer. Here's your 3-item checklist before Day 1: 1. STOCK THE RECOVERY SHELF. Within 30 minutes of practice, your runner needs a 3:1 carb-to-protein snack: • Chocolate milk (the GOAT — literally perfect ratio) • Greek yogurt + granola • PB&J on the drive home 2. PRACTICE THE PRE-PRACTICE SNACK. School lunch hits around noon. Practice starts at 3:30. That's a 3.5-hour gap with nothing in the tank. They need a quick-digesting carb at 2:30–3:00 PM: • Pretzels, a banana, applesauce pouch, or a granola bar 3. HYDRATION BASELINE. Before they run a single step, they should be drinking until urine is pale straw color. Not clear (overhydrated), not dark (behind). These three things alone will prevent 80% of early-season bonking and nausea. — [Coach Name] 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.