The week before a race is when preparation meets execution. Every decision you make in those seven days affects your performance on race morning. After months of dedicated training, the final week is about protecting your fitness, sharpening your body, and calming your mind. In addition, here is a day-by-day guide to arriving at the start line ready to perform.
Seven Days Out
This is your last day for any meaningful workout. Keep it short and include a few race-pace efforts to remind your body what speed feels like. For runners, four to six strides at goal pace after an easy 30-minute jog is plenty. In addition, for cyclists, 20 minutes of easy spinning with three to four one-minute efforts at race intensity works well. Nevertheless, after today, every session should be about maintenance, not fitness building.
Five to Six Days Out
Reduce training volume to 40 to 50 percent of your normal load. Keep intensity light with brief race-pace reminders but no sustained hard efforts. Begin increasing your carbohydrate intake slightly if your event is longer than 90 minutes. In addition, focus on sleep quality and hydration. Nevertheless, lay out your race day gear and create a checklist to eliminate last-minute scrambling.
Three to Four Days Out
Training is minimal now. Easy 20 to 30 minute sessions keep your legs moving without creating any fatigue. This is the window where carbohydrate loading is most effective for marathon and long-distance events. In addition, increase your carb intake to 8 to 10 grams per kilogram of body weight through familiar foods. Nevertheless, do not try anything new, whether that is food, supplements, or gear. Stick with what you have tested in training.
One to Two Days Out
A short shakeout of 15 to 20 minutes the day before the race keeps your body loose. Pick up your race packet, review the course map, and visualize your race plan. Prepare your nutrition and hydration for race morning. In addition, set multiple alarms. Nevertheless, lay out everything you will need in the morning so you can operate on autopilot when the alarm goes off. Expect some pre-race anxiety; it is normal and even beneficial.
Race Morning
Wake up at least two to three hours before your start time to eat a familiar breakfast and allow for digestion. Arrive at the venue with time to warm up, use the restroom, and settle into your corral without rushing. Trust your training, trust your plan, and remember that the hay is in the barn. In addition, the work is done. Nevertheless, today is about executing what you have practiced and enjoying the experience.
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For more resources, visit American College of Sports Medicine.