Aspire guide
Team Resources
Team Resources manual
Championship Week Fueling
Coach one-pager for the final 5 days before championship racing, between rounds, and recovery.
Why this matters
Coach one-pager for the final 5 days before championship racing, between rounds, and recovery.
Read time
3 min
Audience
Coach + Parent
Use it for
Team Resources
Start here
Coach one-pager for the final 5 days before championship racing, between rounds, and recovery.
Coach prompt
Use "Championship Week Fueling" as the one-page recap for this topic.
Print & share
Printable handout preview
One-page sheet
Championship Week Fueling
Read time
3 min
Audience
Coach + Parent
Start with the printable
Coach one-pager for the final 5 days before championship racing, between rounds, and recovery.
Best next move
Use it this week
Use "Championship Week Fueling" as the one-page recap for this topic.
Quick reference map
Use the guide like a structured handout
In the library
Format
Read the full ebook here, then jump to the one-page handout when you need the shareable version.
Best use
Open the sections you need, print the handout, then send both to coaches, parents, or athletes.
Quick start
Start here
Coach one-pager for the final 5 days before championship racing, between rounds, and recovery.
Key points
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5 Days Out
Normal training week — don’t restrict; keep carbs and fluids consistent.
- **Travel:** If you leave Thursday or Friday, plan where and when the team will eat (restaurant choices, hotel…
- **At altitude:** If traveling TO altitude, bump fluids and carbs 24–48 hours before; if already at altitude (e.g.…
2–3 Days Out (Carb Load if Relevant)
Events 90+ min (e.g. state XC 5K, long track sessions): Increase carbs to ~8–10 g/kg…
- **Shorter events (e.g. single 800 m, 1600 m):** Normal meals; no need to “load,” but don’t under-eat.
- ---
2–3 Days Out (Carb Load if Relevant)
- Events 90+ min (e.g. state XC 5K, long track sessions): Increase carbs to ~8–10 g/kg body weight; reduce…
- Shorter events (e.g. single 800 m, 1600 m): Normal meals; no need to “load,” but don’t under-eat.
Comparison
Quick Reference
Evidence: Burke et al.
When
- 5 days out
- 2–3 days out
- Night before
- Race morning
Focus
- Normal eating; lock travel and meal plan.
- Carb load for long events; taper + easy carbs.
- Familiar high-carb dinner; hydrate.
- Meal 3–4 hrs before; top-up 1–2 hrs; liquids if nervous.
Unlock the rest of the manual
Full access opens every section, the ebook PDF, and the printable handout companion.
What to do next
Use it this week
Use "Championship Week Fueling" as the one-page recap for this topic.
Source topics
championship week • race week • between rounds • coach one-pager • fueling