Race Readiness
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Use this in practice
- Share the checklist 2–3 weeks before the goal race so athletes can spread tasks across the weeks.
- Review "Race Week -1" and "Race Day" at team meeting so everyone knows the same script.
- Print or send the list to parents so they can support race-morning breakfast and timing.
Evidence Base
Thomas et al. (2016). J Acad Nutr Diet. Pre-event meals emphasizing easily digested carbohydrate with modest protein and low fat/fiber minimize GI upset.
Jeukendrup (2014). Sports Med. Low-fiber, low-fat carbohydrate meals 1–4 hours pre-exercise optimize glycogen while reducing GI distress risk.
goal-race checklist
Practical examples
Checklist visuals spanning week-out planning, race-morning fueling, and post-race recovery so the PR plan reads like a timeline.
Week-out planning and carb rhythm
A strong fit for the phase where meals, sleep, and logistics should already be getting organized.
PR checklistWeek outPlanning
Oatmeal + banana race morning
Soft, simple carbohydrate base that stays easy on a nervous stomach.
BreakfastGentle
Sports drink + gel top-off
Simple sugar option for the last 30-45 minutes before longer events.
Top-offPortable