Championship week script
Race Week
Countdown
Championship fueling is easier when the week gets simpler, steadier, and lower drama as the race gets closer.
Early week stableMidweek carb shiftLate-week calm menuPack night before
Routine first
7-5 days
Scale carbs by event
4-3 days
Lower drama
2-1 days
Pack morning plan
Night before
7-day race-week map
The first half of race week protects routine, hydration, and sleep. The second half shifts carbs up when needed, lowers GI risk, and lets the practiced race-morning plan finish the week.
Race-week checklist
Early week
routine meals and hydration still intact
Midweek
carbs shifted up if the event requires it
Late week
lower-fiber, lower-drama menu
Night before
breakfast and backup foods already packed
Avoid restriction, cheat meals, and supplement experiments
Race-week mistakes
Race week is not the time for detoxes, heroic restriction, or random 'earned' cheat meals.Travel and nerves often create long food gaps unless the week is scripted on paper.The closer the race, the more valuable calm repetition becomes.
Script the championship week on paper so the athlete stops making food decisions by mood.