7-Day Race Blueprint
A 7-day race blueprint stacks three protocols proven to compound: training taper (30-50% volume reduction in the final week), carb loading 36-48 hours pre-race (8-12g carbs per kg body weight), and nitrate loading for 6-7 days ending in a 2-scoop bolus 60-90 minutes before the gun. Each protocol independently improves performance; stacked, they deliver the full peak-week effect.
Inputs map to published research on glycogen super-compensation (Burke et al. 2017), dietary nitrate supplementation (Jones et al. 2014, Lansley et al. 2011), and endurance training taper (Mujika and Padilla 2003). Results are a calibrated starting point. Practice race-day fueling on 4 to 6 long training sessions before race week.
7-Day Race Blueprint
& Fueling Menu
Built from the research of Dr. Asker Jeukendrup, Dr. Andrew Jones, and the AIS Sports Supplement Framework. Enter your event, stats, and date. We generate your taper, carb-load math, and an intra-race fuel menu calibrated to your weight.
Not Medical Or Nutrition Advice
This calculator and the resulting plan are educational only. Endurance sports carry inherent risks and individual nutrition needs vary. Athletes should consult a qualified healthcare professional or a registered sports dietitian before applying any nutrition, hydration, or supplementation strategy, especially if you have a medical condition, are pregnant, take medications, or are training through injury. Use this information at your own risk.
Race Week Blueprint: Common Questions
Race week has four jobs: taper training volume by 30-50%, carb load on days 2 and 1 (8-12g per kg body weight), load nitrate for 6-7 days ending in a 2-scoop bolus 60-90 minutes pre-race, and stay over-hydrated by 1-2 lb by race morning. Stacked properly, these protocols compound; missed in sequence, they cancel each other out.
What should I do during race week to peak on race day?
Race week has four jobs: taper training volume by 30 to 50% while preserving 1 to 2 short race-pace efforts, carb load on days 2 and 1 (8 to 12g per kg body weight), load nitrate for 6 to 7 days ending in a 2-scoop pre-race bolus, and stay over-hydrated by 1 to 2 lb of body weight by race morning. The Race Blueprint sequences all four around your specific race date.
How do I carb load before a marathon?
The protocol is 8 to 12g of carbs per kg body weight per day in the 36 to 48 hours before the race. A 70kg athlete eats 560 to 840g of carbs daily. Bread, pasta, rice, potatoes, fruit, and gels are the easiest tools. The tool calculates your exact daily carb total and translates it into food portions.
When should I start nitrate loading?
Begin 6 to 7 days before race day with 1 scoop daily, then take a 2-scoop bolus 60 to 90 minutes before the gun. Chronic loading saturates the nitrate-nitrite-nitric oxide pathway and produces a measurable oxygen-cost reduction (1 to 3% in published research). The race-day bolus provides acute vasodilation on top of the chronic effect.
How much sleep do I need in race week?
Eight to nine hours per night for the seven nights before race day. Sleep banking matters more than the night-before number, since pre-race adrenaline often disrupts the last sleep. Two studies (Mah et al. 2011, Reilly & Edwards 2007) show measurable performance and reaction-time gains from extended sleep in trained athletes.
What should I eat the morning of a race?
Eat 2 to 4g of carbs per kg body weight, finished 2 to 3 hours before the start. For a 70kg athlete, that is 140 to 280g of carbs. Stick to foods you have tested in training: oatmeal with honey, white bread with jam, banana plus rice cake, or a sports drink with a bagel. Keep fat and fiber low. Top up with 30 to 50g of carbs in the 30 minutes before the gun.
Can I drink coffee on race morning?
Yes, and the caffeine dose is part of the blueprint. Most athletes benefit from 3 to 6 mg per kg body weight of caffeine 45 to 60 minutes before the start. Heavy daily coffee drinkers should taper for 3 to 7 days before race week to restore receptor sensitivity. The caffeine timing tool handles the per-event dose and taper.