Race-pace drift playbook: how to correct fueling before performance drops

Most endurance athletes blame fitness when race pace fades. In reality, the first drop is often a fueling and hydration execution problem.

Use a simple weekly check: if pace is stable but heart rate climbs faster than normal, review carbohydrate timing, sodium intake, and pre-session meal gaps before increasing training load.

A practical rule for busy athletes: fix fueling first, then adjust intensity. One week of better execution usually gives cleaner data than adding another hard session.

At CoachUpFit, we combine Garmin recovery and Strava load trends to decide whether your next step is nutrition correction, load reduction, or race-specific progression.