Race-week fueling strategy for serious athletes: simple rules that protect performance

Most race-week mistakes happen in nutrition, not in training. Athletes either underfuel because they fear gaining weight or overcorrect with random carb loading the night before.

Keep race week simple: reduce training load, keep protein stable, increase carbohydrates progressively over the final 72 hours, and maintain sodium + hydration daily.

Use your Garmin and Strava context to personalize decisions. If your week has extra travel stress, poor sleep, or residual fatigue, prioritize easy digestion, earlier dinners, and tighter hydration routines.

At CoachUpFit, we treat fueling like pacing: planned, measured, and adapted to your real context. That is how serious athletes arrive with stable energy and execute under pressure.