Race Week Training & Nutrition Plan
A 14-day pre-race plan reduces training volume by 30-50% in the final week, sequences nitrate loading on days 7 through 1 (1 scoop daily then 2 scoops 60-90 min pre-race), carb loads days 2 and 1 (8-12g per kg body weight), and provides sport-specific taper guidance for runners, cyclists, and triathletes. Each day includes nutrition focus, hydration targets, sleep targets, and supplement timing.
Inputs map to published research on endurance training taper (Mujika and Padilla 2003), glycogen super-compensation (Burke et al. 2017), and dietary nitrate supplementation (Jones et al. 2014). Results are a calibrated starting point. Practice race-day fueling on 4 to 6 long training sessions before race week.
Race Week Training and Nutrition Plan
Input your competition data to generate a personalized 14-day training and nutrition plan covering nitric oxide loading and VO2 Max saturation.
Race Week Plan: Common Questions
The two weeks before a target race are about preserving fitness while stacking three high-leverage protocols: a sport-specific taper (30-50% volume reduction), nitrate loading starting at race day minus 6, and carb loading on days 2 and 1. Each protocol has a precise dose-response curve; the plan handles the sequencing so you do not have to.
How do I taper for a marathon or long race?
Reduce total training volume by 30 to 50% in the final 7 to 10 days, while preserving 1 to 2 short race-pace efforts each week. Cut long-session volume first; keep intensity. A 70-mile/week runner drops to 35 to 49 miles in race week, still including a tempo or interval session to maintain neuromuscular sharpness. The tool builds a sport-specific taper around your normal training volume.
When does nitrate loading actually start?
Six to seven days before race day. Start at 1 scoop daily on day 7, continue daily through day 1, and take a 2-scoop bolus 60 to 90 minutes before the gun. Chronic loading saturates the nitrate-nitrite-nitric oxide pathway over 5 to 7 days; the race-day bolus delivers acute vasodilation on top. The tool counts back from your race date and stamps the calendar.
What does a 14-day race plan actually cover?
Daily training prescriptions (volume and intensity), nutrition focus per day, hydration targets, sleep targets, supplement timing (nitrate, caffeine, beta-alanine, creatine if loaded), and a hour-by-hour race-day timeline. Each day has a one-paragraph briefing so you know what the day is doing and why.
Does the plan adjust for different sports?
Yes. Running, cycling, and triathlon have different taper profiles, intra-race fueling rates, and race-day pacing strategies. The tool selects sport-specific templates and applies them to your race date. Multi-sport athletes (triathletes) get separate run, bike, and swim taper guidance.
How do I peak hydration in race week?
Target a gradual 1 to 2 lb weight gain by race morning, achieved through 0.5 to 1 lb increases each day starting at day 4. Add 500 to 800 mg of sodium per liter of fluid to expand plasma volume rather than just topping off bladder volume. The plan includes per-day fluid targets adjusted for body weight and predicted race-day temperature.
Can I still do interval workouts in race week?
Yes for trained athletes. One short interval session 4 to 6 days before race day (e.g., 4 x 800m at 5K pace for runners) keeps neuromuscular firing sharp and prevents the deconditioned, sluggish feeling some athletes experience after a flat taper. The volume is small enough not to compromise recovery. The tool prescribes these intensities by sport.