When to use this
Race morning itself — the countdown from wake-up to the gun, run as a checklist instead of a debate.
- First-year athletes who need the morning scripted step by step.
- Teams that keep improvising top-offs and water in the final hour.
- Printing a one-pager athletes can tape inside the race-bag lid.
Evidence sources
These references support the handout’s general education. Individual medical, supplement, laboratory, or injury questions should be handled by the appropriate qualified clinician.
- Burke LM, Jeukendrup AE, Jones AM, Mooses M.(2019) Contemporary nutrition strategies to optimize performance in distance runners and race walkers.
- de Oliveira EP, Burini RC, Jeukendrup AE.(2014) Gastrointestinal complaints during exercise: Prevalence, etiology, and nutritional recommendations.
Where to go next
PrintableSize the breakfast itselfThis checklist sets the order; that sheet sets the portions by distance.
PrintableGo deeper on the fluid clockThe full 24-hour hydration schedule behind the morning's water sips.
PrintablePlan past the finish lineThe companion countdown for the minutes and hours after the race.
