Preparing resources...
Preparing resources...
Free family resource
Every race-morning number, one page, built backward from the gun.
The free one-pager that makes race morning boring — on purpose. Main meal 3–4 hours out, optional top-off at 2, last hit about 45 minutes before, fluids on a schedule — plus a nervous-stomach plan and the rule that outranks every number: nothing new on race day.
One email, no catch. Delivered instantly on-screen and to your inbox.
Why race morning matters
The same breakfast, the same timing, the same bag packed the same way — because an athlete who isn’t negotiating with their stomach at 6 AM has more room to think about the race. This sheet makes the morning boring on purpose: start with the math once, work backward from the gun, and by the time it matters the morning feels like a rerun.
Every number comes from the same nutrition canon that runs Aspire’s tools — built from the ACSM/Academy position stand, written by a registered dietitian who is also a working high school cross country coach.
A taste of page one
The race-morning table (excerpt)
The full sheet adds the amounts by body weight, the fluid schedule, the early-start plan, and the worked example.
Any running family with a meet coming up — free, one email, no catch. Works for the 800 through the 10K, for 8 AM guns and 4 PM waves alike.
Scope and safety
General sports-nutrition education for healthy adolescent athletes — not medical advice for any individual. No caffeine numbers, no supplements, no weight talk. Your athlete’s plan may differ; that’s what a consult is for.
The next step
The Race Week Playbook puts all seven days on one page — the Countdown Board, the one-day carb emphasis that fits a 5K, the race-eve dinner, and timelines for any start time.
See The Race Week Playbook — $19