TS
197 days out from Adelaide. Building base, current race calc says 1:08, target is sub-1:05. Anyone else in the Adelaide race? Open to meeting up for race-week sessions in early December.
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Within 4 weeks of race
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Race prep · the 4-week countdown principles
Weeks 4-3 out: sharpen, don't extend. Cut volume 15-20%, keep intensity. Week 2 out: cut volume 30%, keep one quality session. Race week: two short race-pace primers, mostly easy. Race day: tested fuelling only, no experiments. The most common race-week mistake is overtraining out of nervousness. If you feel like you need to do more, that's exactly the signal to do less.
GC
Race-day breakfast question. Last race I bonked at burpees. Currently testing: oats + banana + coffee 3h before. Anyone tried gel pre-race or is that overkill for a 1:10-1:20 effort? Worried about gut distress.
LIQ
For 1:10-1:20, a gel right before the start is fine if you've practiced it in training. Don't try it on race day for the first time, practice the exact fuelling protocol in your 60-90 min hard sessions 4+ weeks out from race day. If your gut handles it in training, race day is fine. If not, oats+banana 3h prior is plenty for that duration.
EW
Race in 4 days. Mentally cooked. Plan dropped intensity properly but I keep wanting to add 'one more' session. Is anyone else losing their mind during taper week? Talk me down.
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Use this Training Lab page with the drill, template, race-week, readiness, and playbook pages so support content leads into a practical training decision.