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Parents and athletes who have a race this week and want a plan tonight.
The Race Week Reset
A 7-Day Countdown to a Calmer, Faster Race Morning
The $9 starter: the exact 7-day countdown, without the full playbook.
PDF · 6 pages · 2 print-ready pages (countdown board, packing checklist)
Designed edition shipping soon — request it now, pay only when it’s ready to deliver.
The problem this solves
There’s a race this week and you don’t want a whole book — you want a plan for tonight. What’s dinner Friday, when’s breakfast if the gun is at 8, and what keeps her stomach calm at the line.
The Reset is the quick-start slice: a printable countdown, the race-morning timing, and the low-fiber rules — enough to fix this weekend. If you want the full system later (carb-load math, travel weekends, multi-race days), it upgrades to the Race Week Playbook.
Inside this guide
Named pages, not vague promises
- The 7-day Countdown Board — one printable page from Sunday to the gun
- Race-morning timelines by start time (early bus, mid-morning, afternoon heats)
- The meet-day cooler and packing checklist
- The low-fiber, nothing-new rules that keep a race-morning stomach calm
- One clear upgrade path to the full Race Week Playbook
Public preview
When the designed edition ships, its public preview shows The Countdown Board at a glance — one hero page, never the whole artifact. The quick-start version of race week. One printable countdown board, race-morning timelines by start time, a meet-day packing list, and the low-fiber rules that keep the gut calm — enough to fix the next race this weekend. When you want the full system (carb-load math, travel, multi-race days), it upgrades to the Race Week Playbook.
Hold a page of it first, free
These printable sheets come from the same system as the guide — same design, same science. Print one before you spend anything.
This guide is for you if
Parents and athletes who have a race this week and want a plan tonight.
The $9 starter: the exact 7-day countdown, without the full playbook.
It’s honestly not for you if
- You want the complete race-week system with carb-load math and travel logistics — start with the Race Week Playbook instead.
- You want supplement protocols or caffeine numbers. There are none, by design — those are decisions for families and physicians.
- You’re looking for medical care. Every guide routes symptoms, labs, and eating concerns to physicians and clinicians — it never diagnoses or treats.
- You want weight-loss content for a minor. There is none anywhere in this library.
Scope and safety
General education for healthy adolescent athletes — no supplement protocols, no weight talk; GI or medical questions route to your athlete’s physician and a sports dietitian.
No dosing. No diagnosis. No body talk. That’s the standard across every Aspire guide.
Get The Race Week Reset — $9
Reset this week — grab it tonight, race calmer Saturday.
Want everything, all season? If your team runs Aspire, use your team code — it’s covered. Not on a program yet? The bundles are the fastest start today, and Parent Access — $119/year or $14/month is opening soon. Coaches and programs should see Program Access — $600/year.
Written by the RD who coaches
Luke Rodriguez, MS, RDN is a Registered Dietitian and the Head Cross Country Coach at Palmer Ridge High School in Colorado. He writes the training plans and answers the parent emails — every practice, every season, at 7,000 feet. Every number in this guide comes from one science canon — the same one that runs Aspire’s software. The book and the tools never disagree.
Read next
Athlete + parent$19
The Race Week Playbook
From seven days out to the cooldown jog — every meal, bottle, and hour, decided in advance.
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Athlete + parent$17
The Calm Stomach Guide
Fast legs shouldn’t lose to a nervous stomach.
View the guide
Athlete + parent$17
The Travel & Meet Day Guide
The plan that works in your kitchen has to survive a bus, a buffet, and six hours of bleachers.
View the guide