Your training plan already periodizes intensity and volume. Your nutrition should follow suit. Peak weeks aren’t the time for salad discipline—fuel the work—while the taper rewards routine, not novelty. Here’s how to adjust intake across phases without spreadsheets.
In build and peak: fuel hard sessions like they matter Aim for a consistent protein anchor (about 1.6–2.2 g/kg/day) and push carbs up on days with quality work. After threshold runs, bricks, or simulations, eat a carb‑forward meal and hydrate generously; you’re replacing what you just spent so tomorrow stays productive. Healthy fats round out meals for satiety, but keep them moderate immediately before hard work.
Race‑specific gut training Practice your race breakfast and during‑session carbs on simulation days. If gels or chews sit badly, change the form (drink mix vs. solid) and the timing. The goal is boredom on race day—nothing new, nothing exciting, just something you’ve digested ten times already.
During peak blocks, don’t chase the scale Body weight can fluctuate with glycogen and water; it’s not a weekly report card. If performance is climbing and you’re recovering well, you’re eating enough. If you’re flat, sore, and cranky, you’re not.
Taper weeks: reduce volume, not care Keep protein steady. Ease carbs down with training volume but keep them present, especially the day before your race simulation and the event itself. Sleep becomes the free supplement that multiplies everything else—treat it like a session. Hydrate to clear urine, add electrolytes if heat is a factor, and avoid late‑stage experiments with caffeine or supplements.
Race week outline Early week: familiar meals, normal portions; extra focus on hydration. Two to three days out: slightly higher carbs (10–20%) and fluids; moderate fiber if you have a sensitive gut. Race eve: a simple, carb‑forward dinner you’ve tested before. Race morning: your proven breakfast two to three hours out; optional small top‑up 30–60 minutes before the start.
Bottom line Eat for the calendar. Big days get big meals; easy days get calm consistency. The taper is a routine check, not new tricks. Boring nutrition wins races.
